Cooking Measurements and Conversions

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 =