top of page

Measurements and Conversions

 

Vegetables

Corn/Tomatoes/Eggplant/Zucchini/Bell Pepper

1 corn cob=10-13.5 tbsp corn

10 tbsp fresh corn = 100g

1/4 cup frozen corn=3 tbsp defrosted corn

10 oz grape tomatoes=20 tomatoes

1 handful grape tomatoes = 1 cup

1 roma tomato=a little over 1/2 cup diced

6 roma tomatoes = 1 pound

1 vine ripened tomato = 4.72-5.375 oz

1 eggplant=1-2 pounds

eggplant reduces in weight by ~27% once roasted and ~35-50% once roasted and peeled

.6 pounds cooked eggplant flesh = 1 cup

1 zucchini=1 cup shredded

1 small zucchini = 0.25-.35 pounds

1 zucchini (approx .34 pounds) = approx 1.5 cups sliced into diagonals

1 large bell pepper = 0.65 pounds = 2 cups

1.7 oz can artichoke = approx 4 artichoke quarters

Mushrooms

2.5-3 oz mushrooms=1 cup = 5-6 mushrooms

8 oz mushrooms = 13 mushrooms

2 cups whole mushrooms = 1.5 cups + 2 tbsp chopped

1 oz dried mushrooms=1 cup dried mushrooms=14 dried mushrooms (When I measured, 1 cup = 0.7 oz)

Starchy Vegetables/Potatoes/Squash

1 rutabaga=0.5 pounds=2.25 cups chopped

1 small turnip = .445 pounds

1 small parsnip = .23 pounds

1 small celery root=1 pound=~4 cups chopped

2 russet potatoes=1 pound

12-20 red potatoes = 5 pounds

1 large red potato = .45 pound = 1 cup mashed

1 pound raw potatoes = 0.8 pounds cooked

1.5-2 cups mashed potatoes=1 pound potatoes

1/4 cup mashed russet potatoes = 55g

1 sweet potato=1 cup

6.8 oz raw sweet potato = 4.76 oz roasted sweet potato

1 small butternut squash=2 pounds=a little over 5 cups chopped=a little under 2 cups cooked

1 3 pound butternut squash=8 cups cubed

1 large butternut squash = 4.2 pounds

1 cup cubed butternut squash = .3 pounds, chopped raw

32g cooked butternut squash = 2 tbsp

Butternut squash weight reduced by half after roasting

2 tbsp canned pumpkin = 31g

1 large spaghetti squash = 4.5 pounds = 3.34 pounds cooked spaghetti squash = 7 cups

1 3.4 pound spaghetti squash=4.25 cooked spaghetti noodles

1 small acorn squash = 1.25 pounds

1 tbsp cooked acorn squash mash = 16g

I'm guessing that there is 80-102g of cooked flesh in 1/4 acorn squash

Carrots/Celery/Beets/Rhubarb

24 carrots=5 pounds

1 carrot = 72-77g = approx 3/4 cup shredded

1 very small carrot=1/4 cup shredded

1 small carrot=1/2 cup shredded

1 medium carrot=1 cup shredded

1 large carrot=1.5 cups shredded

72 baby carrots=1 pound

1 celery stalk (from the outside) = 45-73g

1.5 cups diced cooked beets=1 very large beet=3 cups shredded

1 large beet (3 inch diameter)=2 cups shredded

1 rhubarb = 1/5 pound

Fennel

1 small fennel = 1 pound fennel (complete fennel including fronds) = 2.5 cups diced bulb

1 fennel = 1.45 pounds = 1 pound bulb

1 fennel = 1.12 pounds = 0.77 pound bulb = 3 cups diced bulb

1 small fennel bulb = 0.4 pounds

Cabbage/Cruciferous Vegetables

1 really small cabbage = 2 pounds

1 small cabbage = 2.4 pounds

1 cabbage=approximately 10 cups

1 cup shredded cabbage = 110g

1 extra large cauliflower head = 3.4 pounds

1 head cauliflower=8-9 cups florets uncooked=7 cups florets cooked=~6-7 cups shredded = 2.4 pounds florets

1.5 cups shredded cauliflower=1/2 cup cooked and squeezed dry

1/4 pound broccoli = 1 cup + 6 tbsp

1 bunch broccolini = .727 pounds

1 cup brussel sprouts = 4-4.5 oz = 9 brussel sprouts

Greens/Green Beans/Cucumber

6 cups fresh spinach=6 oz fresh spinach=0.375 cups cooked spinach (not sure where this came from)

1 cup fresh spinach = 1-1.33 oz fresh spinach (my measurement)

1 large handful of spinach = 1.76 oz (according to my measurement)

1 bunch spinach = 0.68 pounds

1/4 cup broccoli = 18g = 13-17g cooked

1 broccolini bunch = 0.65 pounds

1 kale leaf=0.5-1.5 cups

1/4 pound kale = 3 kale leaves

1 pound green beans = approximately 77 = approximately 4 cups

1 large cucumber=9-9.5 inches

1 cucumber = 0.65-0.97 pounds

Leeks/Scallions/Jalapenos/Onions/Garlic

1 small leek=.25 pound=1 cup

3 small leeks = 1.84 pounds

1 scallion = 1-3 tbsp

6 scallions in a bunch

1 jalapeno = 1-1.4 oz = 3-4 tbsp

1 onion = 171-249g

1 vidalia onion = 10.72 oz

36g shallot = 1/4 cup, chopped

1 clove garlic = 1.5 tsp

 

Fruit

Apples/ Bananas/Peaches

1 banana=0.4 +/- 0.05 cups mashed

1 banana (fruit only) = 88-109g

2 tbsp mashed banana = 30g

1 medium plantain = .568 pounds with peel = .44 pounds without skin

1 very large plantain = .855 pounds with peel = .6 pounds without skin

1 plantain without peel = .3-.6 pounds (most recently, it was 5.13 oz without peal)

1 tiny apple = 117g = .255 pounds

1 medium apple = 189-193 g = .416 pounds

1 apple=1.25-1.625 cups chopped

1 large apple=2 cups chopped

1 large apple = .63 pounds

4.75 oz blended apples = 1 cup

4 oz applesauce=1 single serving container=7 tbsp

1 peach without pit = 4 oz

1/4 cup peaches = .083-.121 pounds = 1.34-1.94 oz = 38-55g (55g most recently)

Tropical (Mango/Pineapple/Persimmon/Coconut)

1/4 cup frozen mango=2 tbsp mango puree

1 mango = 0.77-1.29 pound

1 medium mango = 0.77 pounds with seed and skin = 0.42-0.5 pounds flesh (depending upon whether you scrape flesh from seed) = 1 cup plus 2 tbsp flesh

1 mango = 0.875 pounds = 397 grams = 242 grams mango cubes + 23 grams irregular fruit

1 extra large mango = 1.287 pounds = 0.698 pounds cubed flesh

1/4 cup mango = 1.45-1.83 oz = 41-52 g

1 small pineapple = 3 pounds with green = 2.6 pounds without green = 1.74 pounds fruit

1 medium pineapple = 3.8 pounds with green = 3.2 pounds without green = 2.27 pounds fruit

1 medium/large pineapple = 2.5-2.75 pounds fruit

1 pineapple=6.75 cups

1 tbsp pineapple = .38-.45 oz

1/4 cup pineapple chunks = 40 grams

1 cup fresh pineapple=1/4 cup dried pineapple

1 Fuyu persimmon = 1 cup = 0.25-0.3 pounds = 4.1-4.9 oz = 6 tbsp persimmon puree (based on 4.1 oz persimmon)

At minimum, blend half of the persimmon.

1 Hachiya persimmon = 1 cup = 0.6 pounds = 9.6 oz

1 mature coconut=1/2 cup coconut water

1 Thai coconut = 160g coconut meat

1/4 cup Thai coconut meat = 43g

Citrus (Oranges/Lemons/Limes)

1 small orange = 0.286 pounds = 4 tbsp juice

1 medium orange = 0.5 pounds

1 large orange = 0.7 pounds = 1/2 cup juice and 1.5 tsp finely grated zest

1 orange=6 tbsp juice

1 orange = 2-3 tsp fresh zest

12-14 oranges in 4 pounds

2 tsp fresh orange zest = 1.25 tsp dehydrated

1 lemon = 1.5 tsp finely grated zest

1 lemon=4 tbsp juice

1 lime=6-8 tsp juice

1 lime = 1.25 tsp lime zest

Berries

1 pint blueberries=2-2.75 cups (2.5 cups) =12 oz

1 cup frozen wild blueberries=3/4 cup defrosted wild blueberries

6 oz raspberries = 1 cup

6 oz blackberries = 28

1/4 cup strawberries = 1.09-1.41 oz = 31-40g (I think it is closer to 40g)

1/4 cup blueberries = 40g

20 strawberries = 16 oz

Melons

Baby watermelon weighs 6.5 pounds

Seedless watermelon weighs 10-15.85 pounds

Seedless watermelon has 4128g flesh

Large seeded watermelon weighs 25-26 pounds

1/4 cup watermelon flesh = 1.5-1.875 oz = 3 tbsp watermelon puree

One jumbo melon weighs 11 pounds

1/2 cup watermelon = 82-95g = 5.33-6.33 tbsp puree (6.33 last time)

1 large cantaloupe = 4.86 pounds = 3.83 pounds with skin and seeds removed = 11 cups

1 medium cantaloupe = 3.5 pounds

1 cantaloupe without skin or seeds = 2.18 pounds

1/2 cup cantaloupe = 120g

Other (Avocado/ Cherries/ Cranberries/ Grapes/ Pomegranate)

1 avocado=7 - 10 tbsp

1/8 avocado flesh = 16-21g = 0.56-0.73 oz

36-64 cherries=1 pound =2.5 cups-3.3 cups

1 cup deseeded cherries = .27 pounds

1.37 oz cherries with pits = 1.16 oz depitted

After defrosting, cherries reduce in volume by ~40%

1 bag cranberries=12 oz=about 3 cups

28-30 cranberries in 2 oz

1 pound green grapes=3 cups = 74 grapes

1 cup red grapes = 30-32 grapes

1/2 cup grapes = 0.18  pound grapes = 2.75-2.88 oz grapes = 5.5-6 tbsp grape puree

1 pomegranate = 0.6 pounds = 1 cup seeds

1 pomegranate = 0.846-0.892 pounds = 1 cup 2 tbsp seeds to 1.5 cups seeds (most recently 1.3 cups) = .445 pounds seeds (for lower end of range)

50g pomegranate seeds = 5.5 tbsp pomegranate seeds

 

My Favorite Apple Varieties

Jazz

Fuji

 

Just Ok Apples

SweetTango- very sweet

 

Dried Vegetables

3.5-5 oz sundried tomatoes= 99 to 142 grams = 1 cup (lower end of the scale might be what package says. Higher end might be closer to what it would be if I measure it myself.)

1 tbsp sundried tomatoes = 7g

 

Dried Fruit

1 cup prunes=20 -24

1 cup dates (deglet noor) =25=4.84-5.67 oz

1 date (high quality medjool dates) = .88 oz with pit = .81 oz without pit

14 medjool dates with pits = 8 oz with pits

1 tbsp dried cherries=5

1 tbsp homemade dried banana chips = 0.1 oz

21 dried cherries=42g=1 serving

2 tsp dried banana = 6 slices

1/4 cup freeze dried bananas = 8g

1 tbsp dried mango = 10g

 

Drying Fruit Myself

0.18 pound mango = 0.028 pounds dehydrated = 3 tbsp dehydrated

209 grams mango = 39 grams dehydrated = 10 tbsp dehydrated

4.72 oz fresh pineapple = 0.88 oz dehydrated pineapple = 1/4 cup dehydrated pineapple

~10 pounds of apples dehydrates to ~17.5 oz

1/4 cup apple chips = 1/8 oz

1/4 cup dried apples = 15g

2 pounds grapes fit on 1 dehydrator tray

 

Ice

13 ice cubes = 1 cup

​

Nuts

1 cup almonds=1.5 cups soaked almonds=160 almonds

1/4 cup almond meal=30g

1 tbsp almonds = approximately 7-8 almonds

~8.8 tbsp unpacked almond pulp per 1 cup almonds used to make almond milk

11 tbsp unpacked pulp=5 tbsp packed pulp

0.24-0.28 oz almond meal per 1 cup almond milk made

11-13 pistachios=1 tbsp

1/4 cup cashew pieces = 36g

1/4 cup soaked cashews = 1.83 oz

1 tbsp cashews = approx 6 cashews

2 tbsp pecans after soaking = 21g

1.5 cup shelled hemp seeds = 8 oz (officially, according to package)

2 tbsp hemp seeds = 0.5 oz

1 cup chestnuts = 5.5-6 oz

1/4 cup brazil nuts without shells = 1.12 oz

1/4 cup hazelnuts = 18-22

1 tbsp peanuts = approx 13.5 peanuts

 

Coconut

Need 1/2 cup coconut to blend into butter

1/2 cup coconut yields 2 tbsp + 1 tsp coconut butter

 

Dried Fruit and Nuts

Trail Mix ratio = 1-2 parts raisins to 4 parts nuts

 

Dairy/Eggs

6 oz cream cheese=3/4 cup

15 oz ricotta=425 g=1.75 cups

5 oz parmesan cheese=3 inch by 4 inch triangle that is 1 inch deep

10 oz Greek yogurt=1 cup - 18.33 tbsp

1 egg = .103 lb = 46-55g = 1.65-1.76oz

1 egg white = 23-38g = 2+ tbsp

1 egg yolk = 14-17g = 2 tsp

2 dehydrated egg whites = 11g = 0.38 oz

 

Bread/Pasta

2 slices Ezekiel bread=1 cup plus 3 tbsp cubed bread slices

6 slices bread=1 cup breadcrumbs

Seasoned breadcrumbs (per 1 cup)=1 tsp garlic, 1 tsp parsley, 1/2 tsp oregano, 1/2 tsp basil, 1/4 tsp thyme, 1/4 tsp rosemary

1 Ezekiel tortilla = 8.5 inches in diameter

2 oz linguine=57 pieces

2 oz lasagna=2 pieces

2 oz macaroni = 1/2 cup dry

Use 0.75-1.5 tsp of salt per 4 cups pasta water

2 sheets graham crackers=5 tbsp graham cracker crumbs

1 homemade gingerbread man=5.5 tsp cookie crumbs

 

Grains/Beans/Flour/Seeds

1/2 cup buckwheat=1.25 cups sprouted

1/4 cup uncooked quinoa=1 cup cooked quinoa

1 tbsp oats=1.5 tbsp unpacked oat flour = 2 tsp packed oat flour

1 cup dry rice = 3.5 cups cooked

1 cup dry beans = 2.5 cups cooked

200 chickpeas in 1/2 cup dry

32 cooked chickpeas=1/4 cup

1/2 cup dry chickpeas = 1 cup cooked and de-skinned chickpeas = 6.6-7.4 oz cooked and de-skinned chickpeas

1/2 cup dry chickpeas = 1 cup 5-6 tbsp cooked chickpeas = 9.17 oz cooked chickpeas

1/2 cup dry chickpeas=2 cups sprouted chickpeas

1/2 cup dry chickpeas = 7.5oz cooked chickpeas

15.5 oz can chickpeas = 228 chickpeas

1 cup dried pinto beans = 3 cups cooked

15.5 oz can black beans = 8.64 oz drained

3/4 cup cooked chickpeas = 5.25 oz (weighed and measured after cooking)

1/2 cup unshelled fava beans=3/4 cup shelled and cooked

1 cup frozen edammame = 4 oz

1 cup pastry flour=2 tbsp cornstarch + 14 tbsp flour

1/4 cup flour = 1 oz

2 tbsp whole flax seeds=5.25 tbsp ground flax (unpacked)=2.5 tbsp ground flax (packed)

1 tsp whole hemp seeds = 0.1 oz

3 tbsp pistachios = 20 g

 

Rice Salad

1 apple per 3/4 cup dried rice is sufficient

1/4 cup raisins per 3/4 cup dried rice is sufficient

 

Chocolate

1/2 oz unsweetened chocolate needs 1.5-3 dates to sweeten

1/2 oz chocolate = 5 mini ice cube trays

1 oz unsweetened chocolate = 3 tbsp cocoa powder + 1 tbsp oil

1/2 cup chocolate chips = approximately 4.25 oz according to package but 3 oz according to most conversion websites

​

Nutella

1 tbsp nutella = 16g

 

Chicken

Turkey yields ~2 cups of juices

1 boneless chicken breast=1/2-3/4 pound

1/2 pound raw chicken breast = .34 pounds cooked

1/4 cup cooked diced chicken = 1.25 oz

1 chicken drumstick=1/3 pound

10 bone-in chicken thighs = 5.45 pounds bone-in = 3.303 pounds de-boned and de-skinned

8 chicken thighs = 4.98 pounds bone in skin on chicken thigh = 3.48 pounds bone in skin off chicken thigh = 2.89 pounds bone off skin off chicken thigh

1 bone-in chicken thigh10 tbsp cooked chicken thigh (1/2 pound thigh) = 1 cup shredded chicken (0.625 pound thigh)

8 chicken quarters = 10 pounds

 

Tomato Sauces

24 oz pasta sauce=2.5 cups

14 oz can tomatoes=6 tomatoes + 12 tbsp juice

14 oz diced tomatoes=1 cup diced tomatoes + 3/4 cup juice = 18 tbsp diced tomatoes + 1/2 cup juice

6 oz tomato paste = 10 tbsp

 

Canned

2 oz can anchovies = 13

approx 6.3 oz pineapple juice in 20 oz can pineapple rings

13 chipotle in adobo plus 2 tbsp sauce in 7 oz can

 

Spices

Pumpkin Pie Spice

1 tsp cinnamon (~62%)

1/4 tsp nutmeg (~15%)

1/4 tsp ginger (~15%)

1/8 tsp cloves (~8%)

 

Garam Masala

1 tbsp cumin (~38%)

1.5 tsp cardamon (~19%)

1.5 tsp ground pepper (~19%)

1 tsp cinnamon (~13%)

1/2 tsp cloves (~6%)

1/2 tsp nutmeg (~6%)

 

100 grinds black pepper=1/2 tsp

 

11 basil leaves = 1 tbsp

 

Spice Measuring Spoons

Tad=1/4 tsp

Dash=1/12 or 1/8 tsp

Pinch=1/16 tsp

Smidgen=1/32 tsp

Drop=1/64 tsp

 

1 packet gelatin=2.5 tsp = 1/4 oz

 

3 cloves garlic=1 tbsp

 

Woodchips (for Smoking)

1 tbsp hickory = .14 oz

1 tbsp apple = .1 oz

 

Slow Cooker Temperature Conversions

Low Slow Cooker=200 degrees

High Slow Cooker=300 degrees

4-6 hours on low=1.5-2.5 hours on high=15-30 minutes at 350 degrees

6-8 hours on low=2-3 hours on high=35-45 minutes at 350 degrees

 

Cooking Times

Cook bone-in chicken in slow cooker for 3 hours on high or 4-6 hours on low (7 hours on low is too much)

Roast bone-in chicken at 350 degrees for 1.25 hours

Roast bone-in chicken thighs at 375 degrees for ~45 minutes

Roast bone-in chicken at 400 degrees for ~50 minutes (maybe these were chicken quarters)

Broil bell pepper for 10-20 minutes

Broil eggplant 5-10 minutes per side to char

Toast coconut <5 min at 350 degrees (will burn slightly after 5 min)

Toast oats 15 min at 350 degrees

Toast shelled hazelnuts for ~10 minutes (range from 7-15 minutes) at 350 degrees

Toast almonds for ~12 minutes at 350 degrees

 

Pressure Cooker Times

  • 28 minutes for brown rice in pressure cooker (1.25-1.5 cups water per 1 cup of rice; do quick release after 10 minutes on keep warm)

  • 3 eggs in Pressure Cooker for 5 minutes with quick release results in partially hard boiled partially soft boiled eggs

  • 3/4 cup black eyed peas with 3 cups water cooked for 13 minutes in pressure cooker are great

  • Pinto beans in pressure cooker for LESS THAN 28 minutes (try 26 minutes next time)

  • Black beans 23 minutes in pressure cooker

  • 1/2 cup chickpeas with 2 cups water cooked for 80ish minutes in Pressure Cooker with natural release. I know that is a long time. It is not a typo. (You might be able to get away with 75 minutes if not using for hummus)

  • If you set the pressure cooker to cook for 3 minutes, it will actually take: 11 minutes to preheat, 3 minutes for cooking, and 18 minutes for natural release, so it is actually a total of 32 minutes

  • Mayocoba beans in pressure cooker (try 40 minutes because 30 minutes is not enough time)

 

Dehydrator Temperature Conversions

12 hours at 105 degrees=1 hour at 250 degrees=25-30 minutes at 350 degrees

 

How to Make Coconut Milk

Pierce and drain water. Place in 400 degree oven. Place in bag and smash. Place flesh, coconut water, and 1.5-2 cups water in blender. Strain. (Source: Delish and Sweet)

 

How to Make Coconut Cream

1 part water, 4 parts coconut (Soure: Martha Stewart)

 

How Long Things Last Me

Peanut Butter Lasts Me 2 Months + 1 Week

Dates Last Me 7-8 Weeks

I use ~2.7 oz toothpaste per month0.18 pound grapes = 0.18 pound grapes =

bottom of page