Ingredients Reference Guide

Recipes use cups as a measure. The ingredients are sold as fresh dried canned and frozen. This table resolves the conversion to create a grocery shopping list

Ingredients Reference Table
Beans Dried Fruits Fats Flour & Grains Meats (Chicken & Lamb) Milk Products Nuts Rice Spices Vegetables
Beans
Beans	1 pound dry	2 to 2 ½ cups uncooked, 5 to 6 cups cooked
Beans	1 cup dry	2 ½ cups cooked
Beans	15 oz can	1-2/3 cups cooked
Lentils, dried	1 pound dry	2 ¼ cups dried, 5 cups cooked
Split Peas	1 pound dry	2 1/3 cups dried, 5 cups cooked
Tofu, firm	1 pound	2 ½ cups cubed, 2 cups crumbled
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Cans

Dried Fruits
Raisins, seedless	16 oz. pkg.	2 ¾ cups, 3 ¾ cups cooked
Dates, pitted	8 oz. pkg.	54 dates, 1 ¼ to 1 1/2 cups chopped
Figs, dried	1 Pound	40 medium whole, 2 1/2 to 3 cups chopped, 4 cups cooked
Fruit, dried	1 Pound	3 cups
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Fats
Butter or Margarine	1 stick	4 oz., 1/2 cup, 8 tbsp
Butter or Margarine	1 Pound	4 sticks, 2 cups
Butter or Margarine	8 oz.	1 cup
Butter or Margarine	4 oz.	1 stick, 1/2 cup, 8 tbsp., 1/3 cup clarified
Shortening/Ghee	1 Pound	2 1/2 cups
Shortening/Ghee	20 oz. pkg.	3 sticks, 1 cup each
Vegetable Oil	16 oz.	2 cups
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Flour, Grains
Cream of Rice	14 oz. box	2 1/4 cups uncooked
Cream of Wheat	1 Pound	2 1/2 cups uncooked, 16 cups cooked
Flour, all-purpose	1 Pound	4 cups sifted, 3 1/3 cups un-sifted
Flour, rice	1 Pound	3 cups un-sifted, 3 1/2 cups sifted
Flour, whole wheat	1 Pound	3 3/4 cups un-sifted, 4 cups sifted
Flour, whole wheat	1 cup	5 Phulka or 2-1/2 Naan
Millet	1 cup	3 1/2 cups cooked
Wheat, cracked	1 cup - uncooked	3 to 3 1/2 cups cooked
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Meats
Chicken, boneless	1 Pound	3 cups cooked, diced
Chicken Breast	1 half	1/2 cup cooked, diced
Chicken, canned	5 oz.	1/2 cup drained
Chicken, whole	2-3 Pounds	2 - 3 cups cooked, diced
Chicken, whole	5 Pounds	5 cups cooked, chopped
Lamb	1 Pound	2 chops 3/4" thick
Lamb	1 leg	5 to 7 Pounds w/bone, 3 Pounds boneless
Lamb, boneless	1 Pound	2 cups ground or minced
Lamb, cooked, diced	1 Pound	3 cups
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Milk Products
Cheese, Cottage	1 Pound	2 cups
Paneer cubed	1 Pound	2-1/2 Cups
Paneer	1-1/4 pound	1 Gallon of whole milk makes 1-1/4 pound of Paneer
Cream, whipping	1/2 pint	1 cup un-whipped, 2 cups whipped
Milk	1 qt.	4 cups
Milk, evaporated	5 oz. can	2/3 cup
Milk, evaporated	12 oz. can	1 1/2 cups
Milk, instant dry	1/3 cup	1 cup prepared
Milk, instant dry	9.6 oz. pkg.	4 cups dry, 3 cups prepared
Milk, sweetened condensed	14 oz. can	1 1/4 cups
Sweetened Condensed Milk	14 oz. can	1 1/4 cups
Ricotta Cheese	8 oz.	1 cup
Yogurt	3 cups	makes 1 cup yogurt "cheese"
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Nuts (Shelled Only)
Almonds, chopped	1 Pound	3 1/3 to 3 2/3 cups
Almonds, ground	1 Pound	2 2/3 to 3 cups
Almonds, slivered	1 Pound	4 cups
Almonds, whole	1 Pound	4 1/4 cups
Cashews	1 oz.	18 medium, 14 large
Cashews	1 Pound	3 1/4 cups
Filberts	1 Pound	3 1/2 cups
Peanuts	1 Pound	3 1/2 cups
Pecans, halves	1 Pound	4 cups
Pecans, pieces	2 oz. pkg.	1/2 cup
Pecans, pieces	6 oz. pkg.	1 1/2 cups
Pine Nuts	5 oz.	1 cup
Pistachios	1 Pound	3 1/2 to 4 cups
Pistachios	1 cup	4 1/2 oz.
Poppy Seeds	1 oz.	3 tbsp.
Walnuts	1 Pound	3 1/2 cups chopped, 4 cups whole
Walnuts	2 1/2 oz.	5/8 cup
Walnuts	7 oz. pkg.	1 3/4 cups
Walnuts	16 oz. pkg.	4 cups
Walnuts	2 oz. pkg.	1/3 cup
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Rice
Rice, Basmati	1 cup dry	3 cups cooked
Rice, Brown	1 cup dry	4 cups cooked
Rice, parboiled	1 cup dry	3 1/4 cups cooked
Rice, regular	1 cup	3 cups cooked
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Spices
Arrowroot	1 tbsp.	Thickens as 2 1/2 tbsp. flour
Baking Powder	7 oz. can	1 1/4 cups, 16 2/3 tbsp., 60 tsp.
Baking Soda	16 oz. box	2 1/3 cups, 35 1/2 tbsp., 128 tsp.
Bay Leaves, dried	1 whole	1/8 to 1/4 tsp. crushed, 1/4 to 1/2 tsp. broken
Cinnamon, ground	1 oz.	4 tbsp.
Cinnamon, stick	1" length	1 tsp. ground
Cinnamon, stick	1 oz.	8 to 10 sticks (5" in length)
Cloves, ground	1 oz.	4 tbsp.
Cloves, whole	1 tsp.	3/4 tsp. ground
Cloves, whole	3 oz.	1 cup
Coconut, dried	1 tbsp.	1 1/2 tbsp. fresh
Coconut, flaked	3 1/2 oz. Can	1 1/4 cups
Coconut, flaked, pkg.	7 oz.	2 1/2 cups
Coconut, fresh	1 Pound	3 cups grated, 1 medium whole
Coconut Milk	15 oz. can	1 7/8 cups
Coffee, ground	1 Pound	80 tbsp., 40 to 60 cups brewed
Coriander Seeds	1/2 cup	1 1/4 oz.
Cornstarch	1 tbsp.	thickens comparable to 2 tbsp. of flour
Cornstarch	1 oz.	3 tbsp.
Cumin Seeds, ground	1 oz.	4 1/2 tbsp.
Cumin Seeds, whole	1 tsp.	1/2 tsp. ground
Curry Powder	1 oz.	4 tbsp.
Cream of Tartar	1 oz.	3 tbsp.
Fennel, seeds, dried	1 oz.	4 tbsp.
Honey	16 oz.	1 1/3 cups
Mustard, seeds	1 oz.	2 1/2 tbsp.
Nutmeg, ground	1 oz.	3 1/2 tbsp.
Nutmeg, whole	1	2 tsp. grated
Pepper, ground	1 oz.	4 tbsp.
Peppercorns	1 oz.	3 tbsp.
Saffron, threads	4 to 6	1/4 tsp. crushed powder
Saffron, threads	1 1/2 grams	1 tbsp. crushed powder
Salt	1 oz.	1 1/2 tbsp.
Salt	1 Pound	1 3/4 cups
Sesame Seeds	1 oz.	3 tbsp.
Sugar, brown	1 Pound	2 1/4 cups packed
Sugar, granulated	1 Pound	2 1/4 cups
Sugar, granulated	5 Pounds	11 1/4 cups
Sugar, powdered	1 Pound	3 1/2 to 3 3/4 cups unsifted, 4 to 4 1/2 cups sifted
Sugar, superfine	1 Pound	2 1/4 cups
Turmeric	1 oz.	4 tbsp.
Yeast, active	1/4 oz. pkg.	2 1/4 tsp.
Yeast, active	4 oz. jar	14 tbsp.
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Vegetables
Broccoli, fresh	1 Pound	2 cups florets
Broccoli, fresh	1 bunch	3 cups cooked, chopped
Broccoli	10 oz. Frozen	1 1/2 cups chopped
Carrots	16 oz. Can	2 cups sliced
Carrots, cooked	1 Pound	2 1/2 cups sliced, 1 1/3 cups puréed
Carrots, fresh	1 Pound	5-7 med. whole, 12-14 small, 24-34 baby, 2 1/2 cups shredded, 3 cups chopped
Carrots	10 oz. Frozen	1 1/2 to 2 cups
Cauliflower, fresh	1 Pound	1 1/2 cups cut up, 9 oz. after trimming, 7 1/2 oz. cooked
Cauliflower, fresh	1 medium	1 3/4 to 2 1/4 Pounds, 3 cups chopped
Cauliflower, frozen	10 oz. pkg.	2 cups chopped
Cucumber	1 medium	1 1/2 cups chopped
Cucumber	1 Pound	2 medium whole, 2 1/2 to 3 cups peeled, sliced or chopped
Eggplant	1 Pound	3 to 3 1/2 cups diced - uncooked, 2 1/2 cups diced - cooked
Garlic, bulb	1 head	8 to 15 cloves
Garlic, clove	1 small	1/2 tsp. minced
Garlic, clove	1 medium	3/4 tsp. minced, 1/8 tsp. garlic powder
Garlic, clove	1 large	1 1/2 tsp. minced, 1/4 tsp. garlic powder
Garlic, minced	1 tsp.	1 to 2 medium cloves
Garlic, processed	4 1/2 oz. jar	1/2 cup chopped or minced
Ginger, fresh, chopped	1 tbsp.	1 tsp. ground
Ginger, fresh	1" piece	1 tbsp. grated or chopped
Ginger, ground	1/2 tsp.	1 tsp. fresh chopped
Ginger, ground	1 oz.	4 tbsp.
Green Peas, in pod	1 Pound	1 cup shelled
Green Peas, frozen	10 oz.	1 1/2 to 2 cups
Greens, fresh	1 Pound	3 cups cooked
Greens, frozen	10 oz.	1 1/2 to 2 cups
Herbs, fresh, chopped	1 tbsp.	1 tsp. dried & crushed
Lemons	1 medium	2 to 3 tbsp. juice, 2 tsp. grated peel, 7 to 10 slices
Lemons	1 Pound	4 to 5 medium whole, 2/3 to 1 cup juice
Limes	1 medium	1 1/2 to 2 tbsp. juice, 1 to 2 tsp. grated peel
Limes	1 Pound	6 to 8 medium whole, 1/2 to 3/4 cup juice
Mint, fresh leaves	1 cup	1/4 cup dried leaves
Mustard Greens, canned	15 oz. can	1 1/4 to 1 1/2 cups
Mustard Greens, fresh	1 Pound	6 to 7 cups leaves, 1 1/2 cups cooked
Mustard Greens, frozen	10 oz.	1 1/4 cups cooked
Okra, canned	16 oz. can	1 3/4 cups chopped or sliced
Okra, fresh	1 Pound	35 pods, 1 1/2 to 2 cups sliced
Okra, frozen	10 oz.	1 1/4 cups chopped or sliced
Onions, white or yellow	1 small	3 oz., 1/3 to 1/2 cup chopped
Onions, white or yellow	1 medium	4 to 5 oz., 1/2 to 2/3 cup chopped
Onions, white or yellow	1 large	6 oz., 1 cup chopped
Onions, white or yellow	1 Pound	2 large, 3 medium, 2 to 2 1/2 cups chopped, 3 to 4 cups sliced
Peas, canned	16 oz.	2 cups
Peas, in pod	1 Pound	1 cup shelled
Peas, frozen	10 oz.	1 1/2 to 2 cups
Peas, shelled	8 oz.	1 cup
Plantains	1/1/4 Pound	2 medium, 2 1/2 cups sliced & cooked
Potatoes, white / russet	1 Pound	3 medium, 2 1/4 cups peeled & diced
Pumpkin, canned	16 to 17 oz.	2 cups, makes 1 pie - 9"
Pumpkin, fresh	1 Pound	1 cup cooked & mashed, 4 cups peeled & cubed, 11 oz. pulp
Pumpkin, fresh	5 Pounds	1 medium, 4 1/2 cups cooked & puréed
Sweet Bell Pepper	1 small	1/4 cup chopped
Sweet Bell Pepper	1 medium	1/2 cup chopped
Sweet Bell Pepper	1 large	1 cup chopped
Sweet Bell Pepper	1 Pound	3 large or 5 medium, 3 to 4 cups chopped
Sweet Bell Pepper frozen	10 oz. pkg.	2 1/4 cups diced or strips
Spinach, canned	15 to 16 oz. can	1 1/2 to 2 cups
Spinach, fresh	1 Pound	10 to 12 cups torn leaves, 1 1/2 cups cooked, 1/2 to 3/4 cup cooked & squeezed dry
Spinach, fresh packaged	10 oz.	6 cups of leaves, 1 1/4 cups cooked, 2/3 cup cooked & squeezed dry
Spinach, frozen	10 oz. pkg.	1 1/2 cups
Sweet Potatoes, canned	16 oz.	1 3/4 to 2 cups
Sweet Potatoes, fresh	1 Pound	2 large or 3 medium, 2 cups cubed or sliced
Tomatoes, canned	16 oz.	2 cups pulp & juice
Tomatoes, canned	28 oz.	2 cups drained
Tomatoes, canned-diced	16 oz.	2 cups pulp & juice
Tomatoes, cooked	2 Pounds	1 1/2 cups
Tomatoes, fresh	1 medium	3/4 to 1 cup chopped
Tomatoes, fresh	1 Pound	2 large, 3 medium, 4 small, 1 to 1 1/2 cups peeled, seeded, chopped, 1 to 1 1/2 cup raw pulp, 3/4 cup cooked pulp, 12 oz. can
Tomatoes, stewed	14 1/2 oz. can	1 1/2 cups
Tomato Paste	6 oz. can	3/4 cup
Tomato Purée	16 oz. can	2 cups
Vegetables, canned	8 oz. can	1 cup
Vegetables, canned	12 oz. can	1 1/2 cup
Vegetables, canned	16 to 17 oz. can	2 cup
Vegetables, canned	20 oz. can	2 1/4 to 2 1/2 cups
Vegetables, canned	29 oz. can	3 1/4 to 3 1/2 cups
Vegetables, canned	6 Pound-8 oz. can	25 servings (#10 can)
Vegetables, frozen	10 oz. pkg.	1 1/2 cups
Vegetables, frozen	16 oz. pkg.	2 to 2 3/4 cups
Vegetables, frozen	20 oz. pkg.	3 to 4 cups
Zucchini	1 medium	2 cups sliced, 1 1/2 cups shredded
Zucchini	1 Pound	3 medium, 6 cup sliced, 4 to 5 cups shredded

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Ingredients Reference Guide

Ingredients Reference Table

Nuts (Shelled Only)