| COOKING MEASUREMENTS CHART |
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| Below is a sampling of specific ingredients, along with equivalent measurements, used within The All-Natural Diabetes Cookbook. This chart will be useful with other cookbooks, too. |
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| There may be variations based on seasonality, specific brands, and more. Some information is rounded or averaged. Sizes are medium/average, unless otherwise indicated. Ingredients are uncooked or in the form generally purchased, unless otherwise specified. |
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| Happy cooking! |
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| Grain Products—Bread, Breadcrumbs & Other |
15-inch French baguette
1/2 cup plain whole-wheat breadcrumbs
1/2 cup plain, whole-wheat panko breadcrumbs
8-inch pocket-less Middle Eastern flatbread
1 naan loaf (Indian flatbread)
1 large whole-wheat pita
3 Tbsp raw wheat germ
5 – 6-inch corn tortilla
8-inch whole-wheat flour tortilla
1 1/2 oz unsalted, blue corn tortilla chips |
= 6 oz
= 2 oz
= 1 1/4 oz
= 3 oz
= 3 oz
= 2 oz
= 3/4 oz
= 3/4 oz
= 1 3/4 oz
= 10 large or 15 medium |
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| Grains—Flour |
3 Tbsp unbleached all-purpose flour
3/4 cup unbleached all-purpose flour
1 2/3 cups unbleached all-purpose flour
3/4 cup finely ground whole-wheat flour
1/4 cup buckwheat flour |
= 1 oz
= 3 3/4 oz
= 8 oz
= 3 1/2 oz
= 1 1/8 oz |
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| Grains—Pasta |
1 cup whole-wheat couscous
8 oz dry farfalle (bow tie) pasta
7/8 cup dry orzo |
= 5 oz
= 3 1/2 cups
= 6 oz |
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| Grains-Whole Grains |
1 cup bulgur wheat
1 cup old-fashioned oats
1 packet plain instant oatmeal
3/4 cup quinoa
1 cup quinoa
1 1/4 cups brown basmati rice
1 cup brown basmati or long-grain brown rice
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= 6 oz
= 3 oz
= 1 oz = 1/3 cup
= 4 1/2 oz
= 6 oz
= 8 1/2 oz
= 6 7/8 oz |
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| Vegetables—Onions, Scallions, Shallots & Leeks |
2 medium (6-oz each) leeks
1 large (12-oz) leek
1 green onion (scallion)
2 green onions (scallions)
2 green onions (scallions), divided
3 green onions (scallions)
4 green onions (scallions)
5 green onions (scallions)
1/4 cup thinly sliced red onion
1/4 cup coarsely grated red onion
1/2 medium red or white onion
1 small (5-oz) or 1/2 (10-oz) large red onion
1/2 medium (7-oz whole) red onion
1 large (10 oz) red onion
1 medium (7-oz) red onion
1 large, thin slice of a Vidalia/sweet onion
1/4 of large Vidalia/sweet onion
1/4 cup minced/finely diced Vidalia/sweet onion
1/3 cup grated Vidalia/sweet onion
1/2 large (12-oz whole) Vidalia/sweet onion
1 large (12-oz) Vidalia/sweet onion
1 large (14-oz) Vidalia/sweet onion
1 extra-large (16-oz) Vidalia/sweet onion
3 large (14-oz each) Vidalia/sweet onions
1 medium slice of a white onion
1/4 cup chopped white onion
1 small (4 1/2-oz) white or red onion
1 small or 1/2 large white or Spanish onion
1 medium (6-oz) white onion
1 medium (8 1/2-oz) white onion
1 large (13-oz) white or Spanish onion
1 small (2 1/2-oz) yellow onion,
1 small (4-oz) yellow onion
1 small/medium (5-oz) yellow onion
1 medium (7-oz) sliced or diced yellow onion
1 large shallot
2 large shallots |
= 4 1/2 oz total sliced
= 4 oz sliced
= 3 Tbsp thinly sliced = 1/2 oz
= 1/3 cup thinly sliced = 1/4 cup minced = 1 oz
= 1 Tbsp thinly sliced white + 1/4 cup thinly sliced
= 1/2 cup thinly sliced = 1 1/2 oz
= 3/4 cup thinly sliced = 2 oz
= 1 cup thinly sliced = 2 1/2 oz
= 1 oz
= 1 3/4 oz
= 1/2 cup diced = 2 1/2 oz
= 1 cup diced or finely chopped
= 3/4 cup thinly sliced = 3 oz
= 2 cups thinly sliced = 8 oz
= 1 1/2 cups thinly sliced = 6 oz
= 1/2 oz slice
= 1/3 cup finely diced = 1 3/4 oz
= 1 1/4 oz
= 2 3/4 oz
= 1 1/2 cups sliced = 5 oz
= 2 cups chopped = 10 oz
= 2 2/3 cups very thinly sliced = 12 oz
= 3 cups sliced = 14 oz
= 8 cups very thinly sliced
= 1/2 oz slice
= 1 1/4 oz
= 1/2 cup grated = 3 3/4 oz
= 1 cup diced = 5 oz
= 1 cup diced = 5 oz
= 1 3/4 cups sliced = 7 oz
= 2 1/2 cups diced = 11 oz
= 1/2 cup chopped = 2 1/8 oz
= 3/4 cup chopped = 1 cup sliced = 3 1/4 oz
= 3/4 heaping cup chopped = 4 oz
= 6 oz
= 3 Tbsp minced = 1 oz
= 1/3 cup thinly sliced = 2 oz |
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| Vegetables—Tomatoes |
1/2 cup or 12 grape tomatoes, quartered
1 cup grape tomatoes, halved vertically
1 pint grape tomatoes
8 cherry tomatoes
1 1/2 cups cherry tomatoes, halved
1 medium vine-ripened tomato, seeded
4 large, thin slices (1/3-inch) of beefsteak tomato
1 large (8-oz) vine-ripened tomato, seeded
1 large (12-oz) vine-ripened tomato, seeded
2 lbs vine-ripened tomatoes
10 sun-dried tomato halves (no oil), thinly sliced
1 2/3 cups canned crushed tomatoes
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= 1/3 cup quartered = 2 1/2 oz
= 1/2 pint = 5 oz
= 2 cups = 10 oz
= 1 cup thinly sliced = 4 3/4 oz
= 16 whole = 8 oz
= 3/4 cup diced = 5 1/2 oz
= 3/4 oz each
= 1 cup diced = 6 1/2 oz
= 1 1/2 cups diced = 9 oz
= 5 medium = 3 cups chopped = 1 lb 10 oz
= 1/4 cup sliced = 1 oz
= 14 oz |
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| Vegetables—Peppers |
1 small (1/2-oz) jalapeño pepper
1 medium (3/4-oz) jalapeño pepper
1 large (1 1/4-oz) jalapeño pepper
1 Serrano chili pepper
1 large (10-oz) green bell pepper
1 jar (16 oz) roasted red bell pepper
4 oz jarred roasted red bell pepper
1/2 cup diced red bell pepper
1 medium (7-oz) red bell pepper
1 large (9-oz) red bell pepper
1 medium (6-oz) yellow/orange/red bell pepper
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= 1 1/2 Tbsp minced = 3/8 oz
= 2 Tbsp minced = 5/8 oz
= 3 Tbsp minced = 1/4 cup sliced or diced = 1 oz
= 1 Tbsp minced = 3/8 oz minced
= 1 1/2 cups diced = 8 oz
= 12-16 pieces = 8 oz well drained
= 2/3 cup chopped, drained
= 1/2 of a medium pepper = 2 1/2 oz diced
= 1 1/8 cup thinly sliced = 5 1/2 oz
= 1 1/3 cups diced = 1 1/2 cups sliced = 7 oz
= 1 cup thinly sliced = 4 1/2 oz |
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| Vegetables—Leafy Greens |
1 cup baby arugula or chopped arugula
16 large leaves arugula
1 bunch fresh arugula
5 oz package baby arugula
2 cups firmly-packed, shredded escarole
8 oz Mesclun mix or mixed baby greens
1 cup finely shredded romaine lettuce
1 small or 1/2 large bunch romaine lettuce
1 1/2 oz fresh baby spinach
1 cup fresh baby spinach
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= 1 oz
= 1 1/2 oz
= 5 loosely packed cups
= 4 oz
= 2 1/2 oz
= 8 packed cups
= 1 1/4 oz
= 8 cups chopped, loosely packed = 8 oz
= 1 cup finely chopped
= 1 oz |
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| Vegetables—Garlic |
1 large clove garlic
2 large cloves garlic
3 large cloves garlic
4 large cloves garlic
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= 1/2 Tbsp minced = 1/4 oz
= 1 Tbsp minced = 1/2 oz
= 1 1/2 Tbsp minced = 2 Tbsp chopped = 3/4 oz
= 2 Tbsp minced = 1 oz |
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| Vegetables—Potatoes & Sweet Potatoes |
1 medium (9-oz) sweet potato
1 1/2 cups diced, cooked sweet potatoes
12 oz Yukon Gold potatoes (2 medium)
3 medium (6 2/3-oz ea) Yukon gold/red potatoes
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= 8 oz peeled, sliced
= 10 1/2 oz fresh/boiled or canned/drained
= 2 cups peeled, diced or sliced = 10 1/2 oz
= 4 cups cooked with peel, diced = 1 1/4 lb |
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| Vegetables—Celery |
1 small (6-inch) stalk celery
1 medium (7-inch) stalk celery
1 medium (8-inch) stalk celery
1 large (10-inch) stalk celery
1 large (12-inch) stalk celery
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= 3 Tbsp finely diced = 3/4 oz
= 1/3 cup sliced = 1 oz
= 1/2 cup thinly sliced = 1 1/2 oz
= 2/3 cup diced = 2 1/2 oz
= 1 cup thinly sliced = 3 oz |
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| Vegetables—Cucumbers |
1/4 cup finely diced hothouse/English cucumber
1/2 of 12-inch hothouse/English cucumber
1/2 of 14-inch hothouse/English cucumber
12-inch hothouse/English cucumber
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= 1 1/4 oz
= 1 1/3 cups thinly sliced with skin = 6 oz
= 1 1/2 cups sliced = 6 1/2 oz
= 2 1/4 cups sliced with skin = 12 oz |
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| Vegetables—Broccoli |
1 lb broccoli florets
10 oz broccoli florets and tender stems
3 cups bite-size broccoli florets
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= 8 cups bite-size pieces
= 4 cups bite-size pieces
= florets from 2 small heads broccoli = 8 oz |
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| Vegetables—Carrots |
12 baby carrots
1/4 cup grated carrots
1 large carrot
1 medium carrot
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= 3/4 cup sliced = 4 oz
= 1 1/2 oz
= 3/4 cup shredded = 3 oz
= 1/3 cup grated = 1 3/4 oz |
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| Vegetables—General |
2 lb asparagus, ends trimmed
3 (3-1/2 oz) beets
1/2 small head green cabbage
2 medium ears yellow corn
8 cornichons (midget gherkins)
1 medium (14-oz) eggplant with skin
1 Tbsp peeled, grated fresh gingerroot
1 lb fresh haricot verts (French green beans)
1/4 of large jicama
2 large (7-oz each) parsnips
1 cup snow pea pods
1 cup frozen peas
1 cup canned or fresh pumpkin puree
1 cup fresh mung bean sprouts
1 large (8-1/2 oz) turnip
1 large (9-oz) turnip
1 (8-oz) can water chestnuts
1 large (8-oz) zucchini or yellow squash
1 medium (7-oz) zucchini
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= 1 1/2 lb trimmed
= 1 1/2 cups roasted, peeled, cubed = 8 1/2 oz
= 3 cups shredded = 8 oz
= 1 cup cooked kernels = 5 oz
= 1 1/2 oz
= 13 1/4 oz sliced
= 1/2 oz
= about 3 handfuls = 15 1/2 oz trimmed
= 1/3 cup peeled, diced = 1 3/4 oz
= 12 oz peeled, sliced total
= 1/2 cup sliced = 4 oz
= 4 oz
= 8 1/2 oz
= 3 oz
= 1 3/4 cup peeled, cubed = 7 1/2 oz
= 8 oz peeled, sliced
= 1 cup drained, thinly sliced = 5 1/2 oz
= 7 1/2 oz sliced
= 1 1/2 cups sliced = 6 1/2 oz |
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| Fresh Herbs |
3 Tbsp thinly sliced fresh basil
1/4 cup thinly sliced fresh basil
12 large fresh basil leaves
1 cup packed fresh basil leaves
1/4 cup minced fresh chives
2 Tbsp finely chopped fresh chives or cilantro
1/4 cup loosely packed cilantro or mint leaves
1/4 cup finely chopped fresh cilantro, dill or mint
15 fresh cilantro stems with leaves attached
1/4 cup chopped fresh mint, parsley or cilantro
1/3 cup chopped fresh mint or flat-leaf parsley
1/4 cup loosely packed flat-leaf parsley leaves
2/3 cup chopped, fresh flat-leaf parsley
1 Tbsp finely chopped fresh sage
2 Tbsp thinly sliced fresh sage leaves
1/2 cup packed, chopped fresh herb mixture
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= 3/8 oz
= 1/2 oz
= 1/2 oz
= 1 oz
= 3/8 oz
= 1/4 oz
= 1/4 oz
= 1/2 oz
= 3/4 oz
= 3/8 oz
= 1/2 oz
= 1/8 oz
= 1 oz
= 6 large leaves
= 1/8 oz
= 1 oz |
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| Fruits—Citrus |
Zest (grated peel) of 1 lemon
Juice of 1 small or 1/2 large lemon
Juice of 1 lemon
Juice of 1 large lemon
Juice of 1 lime
1/2 medium (8-oz whole) navel orange
Juice of 3 medium (8-oz each) Valencia oranges
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= 2 tsp
= 2 Tbsp
= 3 Tbsp
= 4 Tbsp = 1/4 cup
= 2 Tbsp
= 1 1/2 tsp zest + 3 Tbsp juice
= 1 1/4 cups juice |
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| Fruits—Dried |
1/3 cup dried cranberries
1/4 cup dried currants
3 Tbsp golden raisins, minced
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= 1 1/2 oz
= 1 1/4 oz
= 1 1/2 oz |
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| Fruits—Avocado |
1/2 medium (7 1/2-oz whole) Hass avocado
1 medium (7 1/2-oz) Hass avocado
1 large (8-oz) Hass avocado
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= 1/2 cup peeled, diced = 2 3/4 oz
= 1 cup peeled, diced = 5 1/2 oz
= 5 3/4 oz peeled, cubed |
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| Fruits—Berries |
1/2 cup fresh or frozen, thawed blueberries
2 half pint containers fresh blueberries
1/2 cup whole cranberry sauce
1/4 cup fresh or frozen raspberries
1 1/3 cups fresh raspberries
4 large fresh strawberries, stems removed
1 cup whole, fresh or frozen strawberries
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= 2 1/2 oz
= 2 cups = 10 oz
= 5 oz
= 1 oz
= 6 oz
= 4 oz
= 12 small or 5-6 large = 5 oz |
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| Dairy—General |
1 (8 oz) Granny Smith apple
1 fresh apricot or small nectarine
1 large (6-oz) banana
2 cups cubed cantaloupe or honeydew melon
3 fresh Black Mission figs
1 cup seedless red grapes
1 medium (14-oz) mango
3 fresh donut peaches or 2 medium peaches
2 medium (7 oz each) Bosc Pears
1 large (6 3/4-oz) peach |
= 6 oz peeled and cored
= 3 oz whole
= 1/2 cup mashed = 4 oz without peel
= 10 oz
= 1 oz each fresh
= 30 grapes = 6 oz
= 1 1/4 cups cubed = 8 oz
= 1 1/2 cups chopped
= 12 oz cored total
= 3/4 cup peeled, sliced = 5 1/4 oz |
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| Dairy—Cheese |
2 Tbsp finely crumbled blue cheese
2 Tbsp shredded sharp cheddar cheese
1/3 cup shredded sharp cheddar cheese
1 cup low-fat cottage cheese
2 Tbsp finely crumbled feta cheese
1/3 cup finely crumbled feta cheese
3 Tbsp finely crumbled soft goat cheese
3 Tbsp finely crumbled gorgonzola cheese
3/4 cup shredded Mexican-style cheese
1/3 cup shredded Monterey Jack cheese
1/3 cup shredded part-skim mozzarella cheese
1/4 cup grated Parmigiana-Reggiano cheese
1/4 cup shredded pepper Jack cheese
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= 1/2 oz
= 1/2 oz
= 1 oz
= 8 1/2 oz
= 1/2 oz
= 1 1/2 oz
= 2/3 oz
= 3/4 oz
= 3 oz
= 1 1/3 oz
= 1 1/3 oz
= 1 oz
= 3/4 oz |
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| Dairy—Sour Cream & Yogurt |
1 cup low-fat sour cream
5.3 oz container fat-free Greek yogurt
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= 9 oz
= 1/2 cup |
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| Eggs |
3 egg whites
4 large egg whites
6 large egg whites
10 large egg whites
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= 3 oz 100% egg whites
= 1/2 cup 100% egg whites = 4 oz
= 3/4 cup 100% egg whites = 6 oz
= 1 1/4 cups 100% egg whites = 10 oz |
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| Meat, Poultry, Fish & Shellfish |
1 (1 oz) slice turkey bacon, cooked crisp
12 oz cooked boneless, skinless chicken breast
1 pound boneless, skinless chicken breast
5 oz roasted chicken breast pieces
3 oz thick-cut natural, lean, baked/smoked ham
1 lb raw large shrimp
7-oz can water-packed solid tuna
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= 1 Tbsp bits
= 2 cups thinly sliced
= 2 1/2 cups cooked, cubed = 12 oz
= 1 1/2 cups
= 1/2 cup cubed
= 1 1/3 cups
= 1 cup drained/chunk = 5 1/2 oz |
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| Tofu & Meat Alternatives |
8 frozen vegetarian breakfast “sausage” links
3 oz soft silken tofu
4 oz soft silken tofu
10 oz soft silken tofu
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= 6 1/2 oz total
= 1/3 cup drained
= 1/2 cup drained
= 1 cup drained |
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| Beans |
1/2 cup canned black, white or pinto beans
1 (15-oz) can black beans
1 (15 1/2-oz) can black beans
1 (15-oz) can cannellini or Great Northern beans
1 (15-oz) can chickpeas (garbanzo beans)
1 (15 oz) can kidney or pinto beans
1/2 cup dry green split peas
1 cup canned vegetarian refried beans
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= 3 oz drained
= 1 1/4 cups drained = 9 oz
= 1 1/2 cups drained = 9 3/4 oz
= 1 1/2 cups drained =9 oz
= 1 1/2 cups drained = 8 5/8 oz
= 1 1/2 cups drained = 9 1/4 oz
= 3 1/2 oz
= 9 oz |
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| Nuts, Nut Butters & Seeds |
2 Tbsp sliced almonds
3 Tbsp slivered almonds
1/3 cup slivered almonds
6 Tbsp natural unsalted almond butter
2 Tbsp natural creamy peanut
3/4 oz roasted peanuts (about 22 whole)
1/3 cup honey-roasted peanuts
2 Tbsp chopped pecans, pine nuts or walnuts
1/4 cup unsalted, shelled pistachios
2 Tbsp shelled sunflower seeds
1/4 cup chopped walnuts
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= 1/2 oz
= 3/4 oz
= 1 1/2 oz
= 3 1/2 oz
= 1 1/4 oz
= 2 Tbsp finely chopped
= 1 1/2 oz
= 1/2 oz
= 45-50 pistachios = 1 oz
= 1/2 oz
= 1 oz |
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| Other |
6 pimento-stuffed green olives, minced
12 kalamata or other olives
1 (750 ml) bottle white wine
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= 1/3 cup minced = 2 oz
= 1/4 cup = 1 1/8 oz
= 3 1/4 cups = 26 fl oz |
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| MEASUREMENT AND TEMPERATURE EQUIVALENCIES |
| Weights and Measures Equivalencies |
3 teaspoons (tsp)
1/2 Tbsp
2 Tbsp
4 Tbsp
5 1/3 Tbsp
8 Tbsp
10 2/3 Tbsp
12 Tbsp
16 Tbsp
2 cups
2 pints
4 quarts
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= 1 tablespoon (Tbsp) (1/2 fl oz)
= 1 1/2 tsp
= 1/8 cup (1 fluid ounce = fl oz)
= 1/4 cup (2 fl oz)
= 1/3 cup; 5 Tbsp + 1 tsp
= 1/2 cup (4 fl oz)
= 2/3 cup; 10 Tbsp + 2 tsp
= 3/4 cup (6 fl oz)
= 1 cup (8 fl oz)
= 1 pint (16 fl oz)
= 1 quart; 4 cups (32 fl oz)
= 1 gallon; 8 pints; 16 cups (128 fl oz) |
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| Metric Weights and Measures Equivalencies |
1 gram (g)
1/2 oz
1 oz
2 oz
4 oz
6 oz
8 oz
12 oz
16 oz (1 pound) (lb)
2.2 lbs
35 fl oz
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= 1/28 ounce (oz) (0.035 oz)
= 15 g
= 30 g
= 60 g
= 110 g
= 170 g
= 225 g
= 340 g
= 450 g
= 1 kilogram (1 kg)
= 1 liter (l) |
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| Note: Above equivalencies are rounded. |
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| Temperature Equivalencies |
250º Fahrenheit (F)
300º F
350º F
400º F
450º F
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= 130º Celsius (C)
= 150º C
= 180º C
= 200º C
= 230º C |
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| To convert Fº to Cº, subtract 32 then multiply by 0.56. |
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| Metric Conversion Chart |
Measurement:
ounces (oz)
pounds (lb)
quarts (qt)
tablespoons (Tbsp)
fluid ounces (fl oz)
cups
pints (pt)
teaspoons (tsp) |
Convert to:
grams (g)
kilograms (kg)
milliliters (ml)
ml
ml
liters (l)
l
l |
Multiply by:
28.35
0.45
5
15
30
0.24
0.47
0.95 |
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