Equivalents

It is helpful to know how much food or fresh produce to buy when preparing a recipe. As an example, a recipe may call for 1 Cup of carrots. By using the following chart you can see that you will need approximately 2 medium carrots to equal 1 Cup.pears

Apple – 1 medium = 1 Cup sliced, or 2/3 Cup chopped
Banana – 1 medium = 1/3 Cup mashed or ¾ Cup sliced
Green Beans – 1 pound = 3 to 3 ½ Cups, chopped
Blueberries – 1 pound = 3 Cups
Broccoli – 1 pound = 4 Cups
Cabbage  - 1 medium head = 7 to 10 Cups shredded or 6 Cups coarsely chopped
Carrot – 1 medium = ½ Cup
Cauliflower – 1 medium head = 6 Cups
Celery – 1 stalk = ½ Cup
Chocolate Chips – 6 ounces = 1 Cup

Cranberries – 1 pound = 4 Cups
Garlic – 1 clove = ½ Teaspoon, minced
Grapes – 1 pound = 2 ½ Cups
Lemon – 1 medium = 2 Teaspoons grated peel or 3 Tablespoon juice
Lime – 1 medium = 1 ½ teaspoon grated peel or 2 Tablespoon juice
Cantaloupe – 1 medium = 6 Cups cubed or 5 ½ Cups balls
Mushrooms – 8 ounces = 3 Cups
Onion – 1 medium = ½ Cup chopped
Onion, green – 1 medium = 2 Tablespoons sliced
Orange – 1 medium = 1 Tablespoon grated peel or 1/3 Cup juice or 1/3 Cup fruit
Peach/Nectarine – 1 medium = 1 Cup sliced or ¾ cup chopped
Pear – 1 medium = 1 Cup
Pepper, sweet – 1 medium = 1 Cup strips or ¾ Cup chopped
Potatoes, peeled – 1 pound = 2 ¾ Cups, cubed
Pineapple – 1 medium = 4 ½ Cups
Raspberries – 1 pound = 4 Cups
Rice, long grain, uncooked – 1 Cup = 3 Cups cooked
Rhubarb – 1 pound = 4 Cups
Shallot – 1 medium = 2 Tablespoons
Squash, Summer – 1 medium = 1 ¼ Cups
Squash, Winter – 2 pounds = 4 Cups chopped or 2 Cups mashed
Strawberries – 1 Pint = 3 Cups whole or 2 ½ Cups sliced
Tomato – 1 medium = ½ Cup peeled, seeded and chopped
Whipping Cream, unwhipped – 1 Cup = 2 Cups Whipped