Cooking Measures

1 Ounce
1 Fluid Ounce
Fruit
Apples, Diced or Sliced
Apricots, Dried
Apricots, Fresh
Bananas
Berries (except strawberries)
Cherries, Canned
Dates, Pitted
Grapes, Seedless
Juice, Canned
Lemon Juice Squeezed
Lemon Zest, Grated
Lime Juice Squeezed
Orange Juice, Squeezed
Orange Zest, Grated
Peaches, Canned & Sliced
Peaches, Fresh & Sliced
Pears, Fresh & Sliced
Pineapple, Canned, Chunks
Pineapple, Canned, Slices
Pineapple, Fresh, Cubed
Prunes, Dried, Pitted
Raisins
Rhubarb, Fresh, Diced
Strawberries

28.35 g
29.57 ml
Imp
1 lb
1 lb
1 lb
1 lb
1 lb
1 lb
1 lb
1 lb
46 oz
6
1
8
3
1
16 oz
1 lb
1 lb
20 oz
20 oz
2 lb
1 lb
1 lb
1 lb
1 lb

Tspn
Tbspn
Met
450 g
450 g
450 g
450 g
450 g
450 g
450 g
450 g
1300 ml

473 ml
450 g
450 g
590 ml
590 ml
900 g
450 g
450 g
450 g
450 g

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Teaspoon
Tablespoon

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Equivalent
3 medium or 2 cups
3 cups or 4 cups cooked
5 to 8 medium or 2 cups sliced
3 to 4 medium or 2 cups sliced or 11/3 cups mashed
2 cups
1 to 2 cups
2 cups
2 cups
5 cups
1 cup
2 to 3 tspn
1 cup
1 cup
1 tbspn
1 to 2 cups
2 cups
2 cups
2 cups
10 slices
3 cups
4 cups cooked
2 cups
3 cups or 2 cups cooked
1 cups sliced

Vegetables
Asparagus, Fresh
1 lb
450 g
= 16 to 20 spears or 2 cups cooked
Beans, Green, Fresh, Cut
1 lb
450 g
= 3 cups or 2 cups cooked
Beans, Dry
1 lb
450 g
= 2 cups
Beans, green, Frozen
9 oz
255 g
= 12/3 cups
Beans, Green, Canned
15 oz
440 g
= 12/3 cups
Broccoli, Fresh, 5 cm Lengths
1 lb
450 g
= 6 cups
Broccoli, Fresh, Chopped
1 lb
450 g
= 4 cups
Cabbage, Fresh, Shredded
1 lb
450 g
= 4 cups
Capsicum. Diced
medium
= 1 cup
Carrots, Sliced
1 lb
450 g
= 8 to 9 large or 4 cups
SecondBite 2010. This material may be printed in hard copy by viewers for their own personal
use, but must not be otherwise reproduced, published, performed, communicated to the public or
adapted without prior written permission

Carrots, Fresh
Cauliflower, Fresh
Cauliflower, Frozen
Celery, Chopped
Garlic, Minced, Clove
Ginger, Peeled, Chopped
Mushrooms
Onions, Green 2.5 cm lengths
Onions, Chopped
Parsley, Chopped
Peas, Fresh, Shelled
Peas, Frozen
Potatoes
Shallots, Chopped
Spinach, Fresh
Spinach, Frozen
Tomatoes, Canned
Tomatoes, fresh, Chopped
Water Chestnuts, Canned
Zucchini, Sliced

2
1 lb
10 oz
1 rib
1 med
2 oz
lb
4
Imp
1 lb
1 bunch
1 lb
10 oz
1 lb
1 medium
12 oz
10 oz
28 oz
1 lb
8 oz
4

Dairy, Eggs
Cheese, Cottage
Cheese, Shredded
Cream, Whipping
Eggs Whites
Eggs, Whole, beaten
Milk, Non-fat, Dry
Milk, Non-fat, Dry

1 lb
4 oz
1 cup
8 10
5
1 lb
3
/8 cup dry
1 lb
1 lb
10 oz
6 oz

Meat, Poultry, Fish

Bacon
Chicken Breast, Bone-in, Cooked
Chicken Skinless, Boneless, Breast
Tuna, Canned, Drained
Grain, Flour, Cereal
Breadcrumbs, Day-old Bread
Breadcrumbs, Package
Cornmeal
Flour, All-purpose, Unsifted
Flour, All-purpose, Sifted
Flour, Cake, Sifted
Flour, Wholemeal, Unsifted
Oatmeal, Uncooked
Oatmeal, Uncooked
Pasta, Uncooked
Pasta, Uncooked
Rice, Brown,

2 slices
10 oz
1 lb
1 lb
1 lb
1 lb
1 lb
1 lb
1 cup
1 lb
4 to 5 cups
14 oz

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1 cup
1 cups
2 cups
cup
tspn
5 tbspn
3 cups sliced or 1 cup sliced & sauted
1 cup
Equivalent
3 large or 2 cups
11/3 to 1 cups
1 cups
2 cups
3 medium or 2 cups cooked or 1 cups mashed
3 to 3 tspn
5 cups uncooked or cup cooked
11/8 cups
11/3 cups of tomatoes + lots of liquid
3 medium or 3 cups
1 cup
4 cups

450 g
115 g

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2 cups
1 cup
2 cups whipped
1 cup
1 cup
17 cups reconstituted
2 cups liquid

450 g
450 g
285 g
175 g

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22 regular or 14 thick slices

1 cups cubed
1 cups
1 cup

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1 cup
2 cups
3 cups
3 cups
4 cups
4 cups
31/3 cups
5 cups
1 cups cooked
4 to 5 cups
8 cups cooked
2 cups raw or 8 cups cooked

450 g
280 g

55g
225 g
Met
450 g
450 g
285 g
450 g
340 g
285 g
800 g
450 g
225 g

285 g
450 g
450 g
450 g
450 g
450 g
450 g
450 g
400 g

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SecondBite 2010. This material may be printed in hard copy by viewers for their own personal
use, but must not be otherwise reproduced, published, performed, communicated to the public or
adapted without prior written permission

Rice, Quick-cook
Rice, Regular
Rice, Regular
Rice, Wild

14 oz
1 lb
1 cup raw
1 lb

400 g
450 g

Dessert Ingredients
Chocolate Chips
Chocolate Wafers
Cocoa Powder. Unsweetened
Coconut. Shredded
Gelatin, Unflavoured
Honey
Marshmallows
Sugar, Brown
Sugar, Granulated
Sugar, Powdered (Icing), Unsifted
Vanilla Wafers, Crushed
Whipped Topping, Frozen

Imp
6 oz
9 oz
8 oz
7 oz
oz
1 lb
10 oz
1 lb
1 lb
1 lb
12 oz
8 oz

Met
170 g
255 g
225 g
200 g

Nuts
Almonds, Slivered
Almonds, Slivered
Pecans, Chopped
Pistachios, Unshelled
Pistachios, Unshelled
Walnuts, Chopped

4 oz
5 /3 oz
2 oz
4 oz
1 cup
2 oz

115 g
150 g
55 g
115 g

Miscellaneous
Coffee, Ground
Peanut Butter
Potato Chips, Crushed

1 lb
18 oz
1 cup

450 g
510 g

450 g

450 g
280 g
450 g
450 g
450 g
340 g
225 g

55 g

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2 cups raw or 8 cups cooked

2 cups raw or 6 cups cooked
3 cups cooked
3 cups raw or 11 to 12 cups cooked

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Equivalent
1 cup
21/3 cups
3 cups
22/3 cups
1 envelope or 2 tspn
11/3 cups
40 large
2 cups
2 cups
3 cups
3 cups
3 cups

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cup
1 cup
cup
1 cup
cup
cup

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5 cups or 88 tbspn
2 cups
cup crumbs

Emergency Substitutions
If you dont have . . . . . then substitute . . . . . .
1 cup buttermilk = 1 cup milk plus 1 tbspn lemon juice (wait 5 minutes
1 cup sifted cake flour = 1 cup sifted all-purpose flour minus 2 tbspn
1 oz (30 g) unsweetened chocolate = 3 tbspn unsweetened cocoa plus 1 tbspn butter
1 oz (30 g) unsweetened chocolate = 12/3 oz (45 g) semisweet chocolate & reduce sugar in recipe by 2 tspn
1 oz (30 g) semisweet chocolate = oz (15 g) unsweetened chocolate plus 1 tbspn sugar
1 tbspn cornstarch = 2 tbspn flour
1 cup honey = 1 cups sugar 1/3 cup liquid
1 clove garlic = tspn garlic powder
1 cup thickened (heavy) cream = cup milk plus 1/3 cup melted butter
1 tbspn fresh herbs = 1 tspn dried herbs
cup chopped onions = 1 tbspn dried/minced onions or 1 tspn onion powder
cup wine (in desserts) = cup fruit juice
cup wine (in cooking) = cup broth
SecondBite 2010. This material may be printed in hard copy by viewers for their own personal
use, but must not be otherwise reproduced, published, performed, communicated to the public or
adapted without prior written permission

 SecondBite 2010. This material may be printed in hard copy by viewers for their own personal
use, but must not be otherwise reproduced, published, performed, communicated to the public or
adapted without prior written permission