This document contains information on:
This chart gives information about weight/volume characteristics of different foods. It also lists some quantities for food used by the "piece", such as bread and cheese. The values listed should be pretty accurate, but may vary depending on the specific product, moisture content and other factors. As with most things, if the value is critical it should be checked with your particular item.
Food/Measure Weight Notes
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Beans, Pinto,dry
1 cup 6.75 oz. Beans double, or more, in volume when cooked.
2 1/3 cups 1 lb dry 1 lb = 6 cups cooked.
1 qt. dry 1.7 lbs 1 gal dry = almost 7 lbs.
cooked 1 cup 3.4 oz.
1/2 cup dry beans = 1 cup cooked = 2 modest portions.
Peas, split, dry
1 cup 7 oz. Split peas and lentils triple in
volume when cooked.
2 1/4 cups 1 lb dry 1 lb = abt. 7 cups cooked = 12-14 modest servings
Peas, cooked
1 cup 7 oz.
Flour, white, enriched, sifted
1 tbsp .3 oz.
1 cup 4 oz.
1 qt 1 lb 5 lb unsifted = 1 gallon
Flour, whole wheat
1 cup 4.3 oz.
3.75 cup 16 oz.
Flour, All-Purpose
4 cups 1 lb
Rice, white, raw
1 cup 6.75 oz.
2 1/8 cup 1 lb 1 lb = 10 cups cooked
Rice, white, cooked
1 cup 5.4 oz. 1 cup dry = 3 1/2 cups cooked = 6 servings
Rice, brown, raw
1 cup 7 oz Short grain; cooks better than long grain.
Rice, brown, cooked
1 cup 5.4 oz.
Noodles, raw
6 cups 1 lb 8 cups cooked, 14 servings
Macaroni, raw
4 cups 1 lb 8 cups cooked, 14 servings
Spaghetti, raw
4 cups 1 lb 8 cups cooked, 14 servings
Bulgar Wheat, raw
1/2 cup 4 oz 1/2 c + 1-2 c water = 4 servings
Oats, rolled, dry
1/3 cup 1 oz. 1 lb = 5 cups dry = 20 cups cooked
Oats, rolled, cooked
1 cup 8.5 oz. 1 cup dry = 4 cups cooked.
Oatmeal
6 cups 18 oz. 1 c uncooked = 1 2/3 c cooked
Granola, Pillsbury
1/2 cup 2 oz. heavy on oats
Grape Nuts
1/2 cup 2 oz.
Milk, whole, dry, instant
1 tbsp .25 oz. 4-5 tbsp instant dry + 1 c water = 1 c milk
1 cup 3.5 oz. 4 oz + 1 qt water = 1 qt milk
5 3/4 cups 16 oz.
Milk, whole, dry, regular
3 3/4 cups 16 oz. 2-3 tbsp regular dry + 1 c water = 1 cup milk.
Milk, nonfat, dry
1 lb = 5 qts milk
Milk, evaporated
1 2/3 cups 14.5 oz. 3 1/3 cup whole milk
(1 can ev. milk + 1 can water)
Creamer, non-dairy
1 tsp .07 oz.
Cheese, Cheddar, shredded
1 cup 4 oz. 2 oz = 1 sandwich
1 lb = 12 - 16 slices
Cheese, Parmesan, grated
1 tbsp .2 oz. 11 tbsp = 3/4 cup
Cheese, Cottage
2 cups 1 lb 6-8 1/4 c servings
Butter
1 tbsp .5 oz.
1/2 cup 1/4 lb 1 stick or 8 tbsp
2 cups 1 lb 4 sticks. 48 pats
Oil, vegetable, cooking
1 tbsp .5 oz.
1 cup 7.8 oz.
Shortening
2.5 cups 1 lb
Eggs, fresh, large
1 egg 2 oz.
Eggs, dried, whole
2 tbsp .5 oz. 2 tbsp + 2 tbsp water = 1 egg equivelent
1 1/2 cups 6 oz. 1 1/2 c + 1 1/2 c water = 12 eggs
Onions, dried, flakes
1/2 cup 1.1 oz.
8-9 cups 16 oz.
Potatoes, dried, flakes
1 cup 3.5 oz.
4 1/2 cups 16 oz.
Potatoes, dried, cubes
4 3/4 cups 16 oz.
Potatoes, dried, granules
1 cup 7 oz.
Banana flakes, dehydrated
1/2 cup 1.75 oz.
Raisins, seedless
3 tbsp 1 oz.
1 cup 5.2 oz
2 1/2-3 c 1 lb
Peanuts, roasted, w/skins
1 tbsp .3 oz. chopped
1 cup 5.1 oz.
Cashews, roasted
1 cup 5 oz.
3 3/4 cups 16 oz. 26 small nuts = 1 oz.
Sunflower seeds, shelled
2 tbsp .6 oz. kernels
1 cup 7 oz.
Sesame seeds, unhulled
2 tbsp .6 oz.
1 cup 5.1 oz.
Coffee, grounds
4 tbsp 1 oz. 1/4 cup
Coffee, instant
1 tsp .07 oz.
Postum, ceral beverage
1 tsp 3 gm
1 cup 5-6 oz.
Honey
1 tbsp .75 oz. 1 c. honey = 1 1/4 cup sugar + 1/4 c. liquid
1 cup 12 oz.
1 1/4 cups 1 lb
Sugar, white
1 tbsp .75 oz.
1 cup 7 oz.
2 1/2 cups 1 lb
Sugar, brown
2 1/4 cups 1 lb Packed
Salt
2 3/8 tbsp 1 oz
2 3/8 cups 1 lb
Baking soda
2 tbsp 1 oz.
Bread, white, 1 loaf
1 lb 20 - 22 slices
Juice, frozen concentrate
6 oz. = 3 cups juice (6 servings, 1/2 cup)
Juice, canned
46 oz = 5.75 cups (11 servings, 1/2 cup)
Fruit, fresh, Apples
3 medium 1 lb
Fruit, fresh, Bananas
3 medium 1 lb
Fruit, fresh, Oranges
2 medium 1 lb
Apples, dried, raw
1 cup 3 oz. 15-20 slices. 30 % moisture
5 1/2 - 6 c 16 oz. dehydrated = 3% moisture; 30% higher food value.
Apricots, dried
1 cup 4 oz.
Crackers, graham
65 1 lb
Crackers, saltines
130 sq. 1 lb
Jam
1 1/2 lbs 1 pint
1 tbsp .75 oz.
Peanut butter
1 tbsp .6 oz.
1 cup 9.2 oz.
1 3/4 cup 1 lb.
Marshmallows
64 ea. 1 lb
Chocolate bar, Hershey, plain
1 ea 2 oz.
Coconut, shredded
5 cups 1 lb
Popcorn, plain, popped
1 cup .5 oz.
Popcorn, plain, unpopped
1 cup 7 oz. 1/2 cups = 14-16 cups popped
Liquid Measure
3 tsp 1 Tbsp
2 tbsp 1/8 cup
4 tbsp 1/4 cup
5 tbs+1tsp 1/3 cup
16 tbsp 1 cup
1 cup 1/2 pint 8 oz.
2 cups 1 pint 16 oz
4 cup 1 qt. 32 oz.
4 qt. 1 gal 128 oz.
When you start with: You will get at least: ---------------------------------------------------------- 1 cup black beans 2 cups cooked beans 1 cup blackeye beans 2 1/2 cups cooked beans 1 cup Great Northern beans 2 1/2 cups cooked beans 1 cup kidney beans 2 3/4 cups cooked beans 1 cup lentils 2 1/2 cups cooked lentils 2 cup large lima beans 2 1/2 cups cooked beans 1 cup small lima beans 2 cups cooked beans 1 cup pea (or navy) beans 2 1/2 cups cooked beans 1 cup split peas 2 1/2 cups cooked peas 1 cup pinto beans 2 1/2 cups cooked beans Utah State Extension
Can Size Net Weight Cups Servings/Can
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#1 10 1/2 - 12 oz. 1 1/4
#300 14 - 16 oz. 1 3/4 2 or 3
#303 16 - 17 oz. 2 4 or 5
#2 1/2 1# 13 oz. 3 1/2 4 or 6
#3 cylinder 3# 3 oz. or
1 qt. 14 oz. 5 3/4 12
#10 6.5# to 7# 5 oz. 12 - 13 25
#5 48 oz. 6
Utah State Extension
Flour Substitution
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1 cup self-rising flour 1 1/2 tsp. baking powder, 1/2 tsp.
salt, and 1 cup all-purpose flour
1 cup cake flour 1 cup all-purpose flour minus 2 T.
1 T. all-purpose flour 1/2 T. cornstarch, potato starch,
rice starch or arrowroot, or 1 T.
quick-cooking tapioca.
Leavening Substitution
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1 tsp. baking powder 1/4 tsp. baking soda plus 5/8 tsp.
cream of tartar or 1/2 tsp. baking
soda and 1/2 cup buttermilk.
Baking soda 1 1/2 tsp. baking powder per cup of
flour. Omit acid ingredients in the
recipe. For example, if sour milk is
used, substitute sweet sweet.
1 tsp. cream of tartar 1 T. vinegar or lemon juice. Omit 1
T. of the liquid in the recipe.
1 cup sour milk or buttermilk Add 1 T. lemon juice or vinegar to 1
cup minus 1 T. milk. Let stand 5 min.
Yeast Substitution
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1 cake yeast (3/5 oz.) 1 T. or 1 package active dry yeast
1 package active dry yeast 1 package Quick-Rise yeast (longer
rise time required)
Sweets & Fats Substitution
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1 cup honey 1 1/4 cups sugar and 1/4 cup liquid
1 cup granulated sugar 1 cup brown sugar or 2 cups sifted
powdered sugar
1 large marshmallow 10 miniature marshmallows
1 oz. or 1 sq. unsweetened 3 T. cocoa & 1 T. fat, or 3 T.
chocolate carob powder & 2 T. water
2-1 oz. sq. unsweetened 1/3 cup chocolate chips
chocolate
2 sticks (1 cup) butter 1 cup margarine, 1 cup minus 2 T.
lard or vegetable oil, or 1 cup minus
2-3 T. hydrogenated shortening.
Tomato Product Subsitution
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1 cup tomato juice 1/2 cup tomato sauce and 1/2 cup
water
1 cup tomato paste 2 cups tomato sauce and reduce other
liquid by 1 cup
1 can tomato soup 8 oz. or 1 cup tomato sauce, 1/4 cup
water, & salt & sugar to taste
1 cup catsup or chili sauce 1 cup tomato sauce & 1/2 cup sugar,
2 T. vinegar and spices to taste
Evaporated milk has been processed so that about one-half of the water is removed. The cans are then sealed and sterilized.
Sweetened condensed milk also has water removed. However, sugar is added to replace some of the water. The sugar makes up 40-45% of the condensed milk so the flavor would be undesirable in beverages and main course cooking.
Evaporated milk cannot be substituted for sweetened condensed milk, and vice versa.
Substitute 1/3 to 1/2 tsp. of dried herb for 1 T. of fresh herbs.
COCOA - is a rather common substitute for chocolate in baked products. Usual substitution for 1 oz. unsweetened chocolate is 3 tablespoons cocoa plus 1 tablespoon shortening for baked products. Shortening may be omitted if used for puddings or beverage. Flavor won't be as rich.
CAROB - Lower in fat and higher in carbohydrate than
cocoa or chocolate. This difference does not make much difference
in the energy value of foods made with it since carob is used in
such small amounts. Has a sweeter taste than cocoa or chocolate.
Best in recipes developed for the product. When substituting for
1 ounce chocolate, use 1 tablespoon carob powder plus 2
tablespoons water for syrups. For baked products omit 2
tablespoons water. Do not expect quality to be the same. Costs
less than cocoa or chocolate.
Utah State Extension