Here’s a handy Food Equivalent Table for most of our every day cooking.

Fruit:

Apples, whole 1 lb ………………… 3 cup peeled/sliced
Apricots, fresh 1 lb ………………. 12 each
Apricots, dried 1 lb ………………. 5½ lb fresh apricots
Apricots, dried 1 lb ………………. 3 cup
Bananas, 3 each …………………… 1 cup – mashed
Bananas, 3 each …………………… 1 lb
Cherries 1 lb …………………….. 2 cup pitted
Cranberries, fresh 1 lb ……………. 4 cup
Dates, pitted 1 lb ………………… 2½ cup
Figs, dried 1 lb ………………….. 3 cup
Figs, fresh 1 lb ………………….. 9 each
Grapefruit, 1 each ………………… 1 cup juice
Lemon, 1 each …………………….. 3 tablespoon juice
…………………….. 1 tablespoon peel
Lime, 1 each ……………………… 1 – 2 tablespoon juice
Orange, 1 each ……………………. 4 tablespoon juice
…………………… 2 tablespoon peel
Peaches, dried 1 lb ……………….. 3 cup
Raisins/Sultanas 1 lb ……………… 2¾ cup
Rhubarb, raw 1 lb …………………. 2 cup cooked
Strawberries, fresh 1 lb …………… 2 cup sliced

Fruit Yields:

Apples…………………… 75%
Apricots…………………. 94%
Bananas………………….. 70%
Berries………………….. 95%
Cherries…………………. 82%
Grapefruit……………….. 45%
Grapes…………………… 90%
Kiwi Fruit……………….. 80%
Lemons…………………… 45%
Limes……………………. 45%
Melons…………………… 55%
Nectarines……………….. 86%
Oranges………………….. 60%
Papayas………………….. 65%
Peaches………………….. 75%
Pears……………………. 75%
Pineapples……………….. 50%
Plums……………………. 75%
Rhubarb………………….. 85%
Watermelon……………….. 45%

Vegetables:

Avocado, whole 1 each………………. 1 cup mashed
Beets 1 lb………………………… 2 cup sliced
Broccoli 1 lb……………………… 2 cup florets
Cabbage  1 each……………………. 4½ cup shredded
Cabbage 1 lb………………………. 6 cup cuphopped
Carrots, peeled  1 lb………………. 3 cup shredded
………………. 3½ cup diced
Cauliflower 1 lb…………………… 3 cup florets
Celery  1 bunch……………………. 2 lb
Celery  1 bunch……………………. 3 cup diced
Chard, cleaned  1 lb……………….. 1 cup cooked
Corn, cob…………………………. ½ cup kernels
Corn, frozen  1 lb…………………. 3 cup
Eggplant, raw  1 lb………………… 2½ cup diced
1¾ cup cooked
Garlic, whole peeled  1 lb………….. 50 cloves
Garlic, whole peeled  1 lb………….. 3 cup whole
………….. 2 cup ground
Garlic  1 clove……………………. ¼ t garlic powder
Ginger, fresh 1 oz…………………. 2 t
Ginger            …………………. ¼ t Ground Ginger -OR-
…………………. 1 link tablespoon Candied Ginger
Greens, fresh  1 lb………………… 1½ – 2 cup cooked
(Includes kale, mustard, beet, chard)

Mushrooms, raw  1 lb……………….. 6 cup sliced
2 cup sliced & cooked
Onion, 1 lb……………………….. 3 each
Onion, 50 lb………………………. 150 each
Onion, 1 each……………………… ¾ cup diced
……………………… ¼ cup dried onion flakes
Peas, pod  1 lb……………………. 1 cup shelled
Potatoes, raw  1 lb………………… 3¾ cup peeled/diced
………………… 1¾ cup cooked/mashed
Spinach, cleaned  1 lb……………… 1 cup cooked
Squash, summer  1 lb……………….. 3 cup sliced
Tomato  1 each…………………….. 1/3 cup diced

Vegetable Yields:

Artichokes……………….. 48%
Avocados…………………. 75%
Broccoli…………………. 70%
Cabbage………………….. 79%
Carrots………………….. 78%
Cauliflower………………. 55%
Celery…………………… 75%
Corn, Cob………………… 28%
Cucumbers………………… 95%
Eggplant…………………. 85%
Garlic…………………… 88%
Herbs, fresh……………… 50 – 75%
Leeks……………………. 50%
Lettuce………………….. 75%
Mushrooms………………… 90%
Okra…………………….. 82%
Onions, Green…………….. 65%
Onions, Bulb……………… 90%
Parsley………………….. 85%
Snow Peas………………… 90%
Bell Peppers……………… 82%
Potatoes…………………. 80%
Radishes…………………. 90%
Spinach………………….. 60%
Squash, Summer……………. 90%
Squash, Winter……………. 70%
Tomatoes…………………. 90%
Turnips………………….. 75%
Watercress……………….. 90%

Dairy/Eggs:

Butter  1 lb………………………. 2 cup
3 cup whipped
Butter  1 lb………………………. 12 oz clarified
¾ cup clarified
Cheese, blue  1 lb…………………. 4 cup crumbled
Cheese, cottage  1 lb………………. 2 cup
Cheese, cottage  5 lb………………. 10 cup
Cheese, cream  1 lb………………… 2 cup
Cheese, firm  1 lb…………………. 4 cup grated
(Includes cheddar, Swiss, jack, mozzarella, provolone, etc)
Cheese, hard  1 lb…………………. 5 – 5½ cup grated
(Includes asiago, grana, parmesan, romano, etc)

Cream, heavy  1 cup………………… 2 cup whipped
Cream, sour  1 lb………………….. 2 cup
Cream, sour  5 lb………………….. 10 cup

Eggs, dozen jumbo………………….. 30 oz
Eggs, dozen extra large…………….. 27 oz
Eggs, dozen large………………….. 24 oz
Eggs, dozen medium…………………. 21 oz
Eggs, dozen small………………….. 18 oz
Eggs, 1 large……………………… 2 oz

Egg Whites, 1 cup………………….. 6 extra large
8 large
10 – 11 medium
11 – 12 small
Eggs, beaten  1 cup………………… 4 extra large
5 large
6 medium
7 small
Egg Yolks 2 each (for custards)……… 1 large egg white

Dry Goods:

Artichoke hearts…………………… 60% yield
Honey/Molasses/Corn Syrup/
Maple Syrup  1 lb………………… 1½ cup
Honey/Molasses/Corn Syrup/
Maple Syrup  6 lb………………… 9 C
Sugar, powdered  1 cup……………… 4 2/3 oz
Sugar, powdered  1 lb………………. 3½ cup
Sugar, granulated  1 cup……………. 7 oz
Sugar, granulated  1 lb…………….. 2¼ cup
Sugar, brown  1 cup………………… 7 oz
Sugar, brown  1 lb…………………. 2¼ cup

Arrowroot  1 lb……………………. 3½ cup
Corn Starch  1 lb………………….. 3½ cup

Flour, all varieties  1 cup…………. 4½ oz
Flour, all purpose  1 lb……………. 3½ cup
Flour, cake  1 lb………………….. 3½ cup
Flour, corn  1 lb………………….. 3½ cup
Flour, durum  1 lb…………………. 3½ cup
Flour, graham  1 lb………………… 3½ cup
Flour, hard wheat  1 lb ……………. 3½ cup
Flour, masa  1 lb………………….. 3½ cup
Flour, pastry  1 lb………………… 3½ cup
Flour, potato  1 lb………………… 3½ cup
Flour, rye  1 lb…………………… 3½ cup
Flour, semolina  1 lb………………. 3½ cup
Flour, soy  1 lb…………………… 3½ cup
Flour, whole wheat  1 lb……………. 3½ cup
(Weight to measurement ratios will vary severely between
types and moisture content. For a closer estimate,
measure the different types of flour that you are using.)

Rice, brown  1 cup…………………. 3½ cup Cooked
Rice, converted  1 cup……………… 3 cup Cooked
Rice, long grain  1 cup…………….. 2½ cup Cooked
Rice, short grain  1 cup……………. 4 cup Cooked as for risotto
Rice, wild  1 cup………………….. 4 cup Cooked Tender
……………………. 5½ cup Cooked Until Bloomed
(The raw measurements are only for unsoaked rice)
Barley, dried 1 cup………………… 3½ Cooked
Beans, dried  1 cup………………… 2½ – 3 cup Cooked Beans
Beans, dried  1 lb…………………. 2½ cup Dried Beans
(This includes lentils and split pe as)

Nut Yields:

Almonds………………….. 28%
Brazil Nuts………………. 50%
Chestnuts………………… 67%
Hazelnuts………………… 42%
Pecans…………………… 40%
Peanuts………………….. 67%
Pistachios……………….. 67%
Walnuts………………….. 42%

Nuts, shelled:

Almonds        1 cup……………….. 6 oz whole
4½ oz slivered
3½ oz sliced
5 oz chopped
Brazil nuts    1 cup……………….. 5 oz whole
Hazelnuts      1 cup……………….. 5½ oz whole
4½ oz chopped
Walnuts/Pecans 1 cup……………….. 3½ oz halves
4½ oz chopped
Peanut Butter  1 cup……………….. 9 oz

Coconut, shredded  1 cup……………. 3 oz
Coconut, shredded  1 cup……………. 5 1/3 cup
Bread Crumbs  1 lb…………………. 7 cup fresh crumbs

Cocoa Powder  1 cup………………… 6 oz
Cocoa Powder  1 lb…………………. 3½ – 4 cup

Chocolate  1 lb……………………. 1¾ cup melted
Chocolate Chips 1 lb……………….. 2 2/3 cup

Herbs

Bay Leaf  1 oz…………………….. 40 each
Bay Leaf  1 lb…………………….. 640 each
Herbs, fresh type #1  1 tablespoon…… 1 t dried
(This includes rosemary, sage, oregano, and dill)
Herbs, fresh type #2  1 tablespoon…… ½ tablespoon dried
(This includes basil, parsley, thyme, tarragon)
Herbs, Dried  1 lb…………………. 5 cup
Herbs, Dried  1 oz…………………. 5 tablespoon
Spices, ground  1 lb……………….. 3½ cup
Spices, ground  14 oz………………. 3 C
Spices, ground  11 oz………………. 2.4 cup
Spices, ground  1 oz……………….. 3½ tablespoon

Horseradish, fresh  1 tablespoon…….. 2 tablespoon prepared
Milk, powdered 1 cup……………….. 14 Qt prepared
Coffee 1 lb……………………….. 2 gal brewed coffee

Meat:

Beef Tenderloin, PSMO……… 60 – 65%
Beef Tenderloin, whole…….. 45%
NY Strip Loin 1X1…………. 90%
NY Strip Loin 2X3…………. 80%
#109 Beef Rib Roast……….. 50% cooked weight
Veal Top Round……………. 60%
Veal Leg…………………. 45%

Chicken, breasts, bone in….. 70% – boneless
Chicken, 3« lb whole…….. 50%  28 oz cooked weight

Fish/Seafood:

Catfish………………….. 40 – 42% – boneless/skinless
Atlantic Cod……………… 42% – boneless/skinless
Pacific Cod………………. 25 – 35% – boneless/skinless
Flounder…………………. 33 – 37% – boneless/skinless
Grouper………………….. 35 – 50% – boneless/skinless
Halibut………………….. 65% – boneless/skinless
Salmon…………………… 65 – 70% – boneless/skinless
Sole…………………….. 33 – 37% – boneless/skinless
Swordfish………………… 55 – 65% – boneless/skinless
Tilapia………………….. 39% – boneless/skinless
Trout……………………. 48% – boneless/skinless
Tuna…………………….. 68-72% – boneless/skinless

Shellfish:

Lobster, 1 lb…………….. 45%  7 oz – picked meat
Lobster, 2 lb…………….. 60%  19 oz – picked meat
Lobster, 3 lb…………….. 50%  24 oz – picked meat
Crab, Blue……………….. 10 – 15% – picked meat
Shrimp, headless………….. 78 – 87% – peeled weight
………….. 64 – 72% – peeled & cooked weight
Oysters………………….. 10 – 15% – shelled weight
Mussels, Blue…………….. 15 – 25/lb
Mussels, Green Lip………… 8 – 12/lb

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