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Ingredient Equivalents
Many foods change measure when you crumble, cook, shred or chop them. Listed below are some common before and after measurements, centering primarily on those food items we'd be using in low-carbohydrate cooking.

Helpful Cooking Equivalents:
Fruits
Avocados 1 medium 1 cups sliced
Lemons 1 medium 3 tbsp juice; 2 tsp shredded peel
Limes 1 medium 2 tbsp juice; 1 tsp shredded peel
Strawberries 1 cup whole cup sliced


Vegetables
Cabbage 1 lb. (1 small) 5 cups shredded
Carrots, w/out tops 1 lb. (6 to 8 medium) 3 c. shredded or 2 c. diced
Celery 1 medium bunch 4 cups chopped
Green beans 1 lb. (3 cups) 2 cups cooked, cut up
Green onions 1 bunch (7) cup sliced
Green peppers 1 large 1 cup diced
Mushrooms 1 lb. (6 cups) 6 c. sliced or 2 c. cooked
Onions 1 medium cup chopped
Spinach 1 lb. (12 cups) 1 cups cooked
Tomatoes 1 medium cup cooked


Nuts
Almonds 1 pound in shell 1 cups shelled
Pecans 1 pound in shell 2 cups shelled
Walnuts 1 pound in shell 1 cups shelled


Miscellaneous
Cheese, Swiss/Amer. 4 ounces 1 cup shredded or cubed
Eggs 1 large 3 tablespoons egg
Egg whites 1 large 2 tablespoons white
Egg yolks 1 large 1 tablespoon yolk
Whipping cream 1 cup 2 cups whipped
Ground beef 1 pound raw 2 cups cooked
Boneless meat 1 pound raw 2 cups cooked, cubed
Cooked meat 1 pound 3 cups diced




Egg Size Equivalents:
Although any size egg may be used for frying, scrambling, cooking in the shell or poaching, most recipes for baked dishes such as custards and cakes are based on the use of Large eggs. To substitute another size, use the following charts:

S I Z E   E Q U I V A L E N T S :
LARGE JUMBO X-LARGE MEDIUM SMALL
1 1 1 1 1
2 2 2 2 3
3 2 3 3 4
4 3 4 5 5
5 4 4 6 7
6 5 5 7 8


T O   M A K E   O N E   C U P :
EGG SIZE WHOLE WHITES YOLKS
Jumbo 4 5 11
X-Large 4 6 12
Large 5 7 14
Medium 5 8 16
Small 6 9 18


Additional Helpful Equivalents

Equivalent Measurements:
This . . . Equals This:
3 teaspoons 1 tablespoon
4 tablespoons 1/4 cup
5-1/3 tablespoons 1/3 cup
8 tablespoons 1/2 cup
16 tablespoons 1 cup
2 tablespoons (liquid) 1 ounce
1 cup 8 fluid ounces
2 cups 1 pint (16 fluid ounces)
4 cups 1 quart
4 quarts 1 gallon
1/8 cup 2 tablespoons
1/3 cup 5 tablespoons plus 1 teaspoon
2/3 cup 10 tablespoons plus 2 teaspoons
3/4 cup 12 tablespoons
1 pound butter 2 cups butter
1 stick butter 1/2 cup butter

Weight Measurements
Standard U.S. Ounces Metric
1 ounce 1 30 grams
1/4 pound 4 125 grams
1/2 pound 8 250 grams
1 pound 16 500 grams
1-1/2 pounds 24 750 grams
2 pounds 32 1 kilogram (kg)
2-1/2 pounds 40 1.25 kilograms
3 pounds 48 1.5 kilograms

Volume Measurements
Standard U.S. Ounces Metric
1 tablespoon 1/2 15 milliliters
2 tablespoons 1 30 milliliters
3 tablespoons 1/1/2 45 milliliters
1/4 cup 2 60 milliliters
6 tablespoons 3 90 milliliters
1/2 cup 4 125 milliliters
1 cup 8 250 milliliters
1 pint (2 cups) 16 500 milliliters
4 cups (1 quart) 32 1 liter

Oven Temperature Conversions
Fahrenheit to Celsius

Fahrenheit Celsius
  300   150
  325   165
  350   180
  375   190
  400   200
  425   220
  450   230


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