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Many foods change measure when you crumble, cook, shred or
chop them. Listed below are some common before and after measurements, centering
primarily on those food items we'd be using in low-carbohydrate cooking.
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Helpful Cooking
Equivalents:
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Fruits
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Avocados
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1 medium
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1 ¼ cups sliced
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Lemons
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1 medium
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3 tbsp juice; 2 tsp shredded peel
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Limes
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1 medium
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2 tbsp juice; 1 tsp shredded peel
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Strawberries
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1 cup whole
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¼ cup sliced
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Vegetables
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Cabbage
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1 lb. (1 small)
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5 cups shredded
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Carrots, w/out tops
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1 lb. (6 to 8 medium)
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3 c. shredded or 2 ½ c. diced
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Celery
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1 medium bunch
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4 ½ cups chopped
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Green beans
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1 lb. (3 cups)
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2 ½ cups cooked, cut up
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Green onions
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1 bunch (7)
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½ cup sliced
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Green peppers
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1 large
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1 cup diced
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Mushrooms
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1 lb. (6 cups)
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6 c. sliced or 2 c. cooked
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Onions
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1 medium
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½ cup chopped
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Spinach
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1 lb. (12 cups)
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1 ½ cups cooked
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Tomatoes
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1 medium
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½ cup cooked
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Nuts
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Almonds
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1 pound in shell
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1 ¼ cups shelled
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Pecans
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1 pound in shell
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2 cups shelled
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Walnuts
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1 pound in shell
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1 ½ cups shelled
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Miscellaneous
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Cheese, Swiss/Amer.
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4 ounces
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1 cup shredded or cubed
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Eggs
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1 large
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3 tablespoons egg
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Egg whites
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1 large
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2 tablespoons white
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Egg yolks
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1 large
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1 tablespoon yolk
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Whipping cream
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1 cup
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2 cups whipped
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Ground beef
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1 pound raw
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2 ¾ cups cooked
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Boneless meat
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1 pound raw
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2 cups cooked, cubed
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Cooked meat
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1 pound
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3 cups diced
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Egg Size Equivalents:
Although any size egg may be used for frying, scrambling, cooking in the shell or
poaching, most recipes for baked dishes such as custards and cakes are based on the use of
Large eggs. To substitute another size, use the following charts:
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S I Z E E Q U I V A L E N T S :
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LARGE |
JUMBO |
X-LARGE |
MEDIUM |
SMALL |
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1 |
1 |
1 |
1 |
1 |
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2 |
2 |
2 |
2 |
3 |
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3 |
2 |
3 |
3 |
4 |
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4 |
3 |
4 |
5 |
5 |
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5 |
4 |
4 |
6 |
7 |
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6 |
5 |
5 |
7 |
8 |
T O M A K E O N E C U P :
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EGG SIZE |
WHOLE |
WHITES |
YOLKS |
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Jumbo |
4 |
5 |
11 |
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X-Large |
4 |
6 |
12 |
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Large |
5 |
7 |
14 |
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Medium |
5 |
8 |
16 |
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Small |
6 |
9 |
18 |
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• • Additional Helpful
Equivalents • •
Equivalent
Measurements:
| This . . . |
Equals This: |
| 3 teaspoons |
1 tablespoon |
| 4 tablespoons |
1/4 cup |
| 5-1/3 tablespoons |
1/3 cup |
| 8 tablespoons |
1/2 cup |
| 16 tablespoons |
1 cup |
| 2 tablespoons (liquid) |
1 ounce |
| 1 cup |
8 fluid ounces |
| 2 cups |
1 pint (16 fluid ounces) |
| 4 cups |
1 quart |
| 4 quarts |
1 gallon |
| 1/8 cup |
2 tablespoons |
| 1/3 cup |
5 tablespoons plus 1 teaspoon |
| 2/3 cup |
10 tablespoons plus 2 teaspoons |
| 3/4 cup |
12 tablespoons |
| 1 pound butter |
2 cups butter |
| 1 stick butter |
1/2 cup butter |
Weight Measurements
| Standard U.S. |
Ounces |
Metric |
| 1 ounce |
1 |
30 grams |
| 1/4 pound |
4 |
125 grams |
| 1/2 pound |
8 |
250 grams |
| 1 pound |
16 |
500 grams |
| 1-1/2 pounds |
24 |
750 grams |
| 2 pounds |
32 |
1 kilogram (kg) |
| 2-1/2 pounds |
40 |
1.25 kilograms |
| 3 pounds |
48 |
1.5 kilograms |
Volume Measurements
| Standard U.S. |
Ounces |
Metric |
| 1 tablespoon |
1/2 |
15 milliliters |
| 2 tablespoons |
1 |
30 milliliters |
| 3 tablespoons |
1/1/2 |
45 milliliters |
| 1/4 cup |
2 |
60 milliliters |
| 6 tablespoons |
3 |
90 milliliters |
| 1/2 cup |
4 |
125 milliliters |
| 1 cup |
8 |
250 milliliters |
| 1 pint (2 cups) |
16 |
500 milliliters |
| 4 cups (1 quart) |
32 |
1 liter |
Oven Temperature
Conversions
Fahrenheit to Celsius
| Fahrenheit |
Celsius |
| 300° |
150° |
| 325° |
165° |
| 350° |
180° |
| 375° |
190° |
| 400° |
200° |
| 425° |
220° |
| 450° |
230° |
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