A Guide to Fresh Fruits and Vegetables for Home Cooking
What Equals What?
1 cup = 8 fluid ounces
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2 cups = 1 pint
4 cups = 1 quart
2 pints = 1 quart
4 quarts = 1 gallon
Abbreviations
ounce = oz.
pound = lb.
quart = qt.
A
Apples
1 medium
1 cup diced or sliced
¾ cup chopped
3 or 4 medium (1 lb.)
3 cups diced or sliced
2½ cups chopped
Apricots
2 medium
½ cup sliced
8 to 12 medium (1 lb.)
2 cups halves or slices
Asparagus
16 to 20 spears (1 lb.)
3 cups trimmed
2½ cups cooked
B
Beets (without tops)
10 medium (1 lb.)
2 cups diced or sliced, cooked
Blackberries
1 lb.
3½ cups
1 pint
2 to 3 cups
Blueberries
1 lb.
3½ cups
1 pint
2 to 3 cups
Brussels Sprouts
1 lb.
4 cups cooked
Broccoli
1 lb.
2 cups florets
1 bunch
3 cups chopped, cooked
C
Cabbage
1 medium head
1¼ to 1½ lbs.
1 lb.
3½ to 4½ cups shredded
Cantaloupe
1 medium (3 lbs.)
4 to 4½ cups cubed
25 balls (⅞”)
Carrots
5 to 7 medium
12 to 14 small
24 to 36 baby
(1 lb.)
2½ cups shredded or sliced
2½ cups cooked
Cauliflower
1 medium head
1¾ to 2¼ lbs.
1 lb.
1½ cups, cut up
Celery
2 to 3 medium stalks
1 cup chopped or sliced
1 lb. untrimmed
2 cups diced or sliced
Cherries (sweet)
1 lb. unpitted
1¾ cups pitted
Collard Greens
1 lb.
6 to 7 cups raw
1½ cups cooked
Corn
3 to 4 ears
1 cup kernels
Cranberries
1 lb.
4 cups
Cucumbers
2 medium (1 lb.)
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2½ to 3 cups peeled, sliced or chopped
E
Eggplant
1 medium (1 lb.)
4 cups diced
1¾ cups cubed, cooked
G
Grapes
1 lb.
2½ cups
Green Beans
1 lb.
2½ cups cut, cooked
3 cups trimmed
H
Honeydew Melon
1 medium (4 lbs.)
4 cups diced
35 balls
K
Kale
1 lb.
6 cups raw leaves
1¼ cups cooked leaves
Kohlrabi
4 medium bulbs (2 lbs.)
3½ cups cubed, cooked
L
Leeks
2 large or 3 medium (1 lb.)
2 cups chopped or sliced (white part)
Lettuce, Bibb
1 medium head
4 cups torn
Lettuce, Boston
1 medium head
4 cups torn
Lettuce, Iceberg
1 medium head
6 to 8 cups torn
4 cups shredded
Lettuce, Leaf
1 medium bunch
4 to 6 cups torn
25 to 30 leaves
Lettuce, Romaine
1 head
6 cups torn
Lettuce, Salad Mix
4 oz.
4 to 6 cups
Lima Beans (shelled)
1 lb.
3 cups
M
Mushrooms
18 to 20 medium (1 lb.)
2 cups sliced, sautéed
O
Okra
35 pods (1 lb.)
1½ to 2 cups sliced
Onions (green with tops)
1 bunch (5 to 8)
1 cup sliced
Onions (white or yellow)
1 small (3 oz.)
⅓ to ½ cup chopped
1 medium (4 to 5 oz.)
⅓ to ½ cup chopped
2 large/3 medium (1 lb.)
2 to 2½ cups chopped
P
Parsley, fresh
1 bunch (2 oz.)
1½ cups chopped
Parsnips
4 medium (1 lb.)
2 cups diced, cooked
Peaches
4 medium (1 lb.)
2 cups peeled, sliced
Pears
4 medium (1 lb.)
2 cups sliced
Peas
1 lb.
1 cup shelled
Peppers (sweet)
1 small
¼ cup chopped
1 medium
½ cup chopped
1 large
1 cup chopped
3 large or 5 medium (1 lb.)
3 to 4 cups chopped
Plums
8 to 10 small
6 medium
5 large
(1 lb.)
2 to 2½ cups pitted
Potatoes (new)
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9 to 12 small
1 lb.
Potatoes (red)
7 to 9 small
5 to 6 medium
1 lb.
Potatoes (white or russet)
3 medium (1 lb.)
2¼ cups peeled, diced
3 cups shredded
2 cups French fries
1¾ cups mashed
Pumpkin
1 lb.
1 cup cooked, mashed
4 cups peeled and cubed
1 medium (5 lbs.)
4½ cups cooked, puréed
R
Radicchio
1 medium head
8 leaves
Radishes
12 radishes
1 cup sliced
Raspberries
1 pint
1¾ cups
Rhubarb
4 to 8 stalks (1 lb.)
2 cups cooked
Rutabaga
1 medium (2 to 3 lbs.)
5 cups cubed
S
Scallions (with tops)
6 to 8 scallions
1 cup sliced
Snow peas
4 oz.
1½ cups trimmed
Spinach
1 lb.
4 cups torn leaves
1½ cups cooked
½ to ¾ cup cooked, squeezed dry
Squash (spaghetti)
2 lbs.
4 cups cooked strands
Squash (summer)
3 medium or 6 small (1 lb.)
1⅔ cups cooked and mashed
2 cups sliced, cooked
Squash (winter)
1 lb.
1 cup cooked and mashed
Strawberries
24 medium
(1 pint)
2½ cups whole
1¾ cups sliced
1¼ cups puréed
Sweet Potatoes
1 lb.
2 cups cubed or sliced
1¾ to 2 cups mashed
Swiss Chard
1 lb.
5 to 6 cups leaves
1 cup cooked leaves
T
Tomatoes
1 medium
1 cup chopped
2 large, 3 medium
4 small
(1 lb.)
1 to 1½ cups peeled, seeded, chopped
¾ cup cooked
Tomatoes (cherry)
25 to 35 tomatoes (1 lb.)
1 pint
Turnip Greens
1 lb.
6 to 7 cups raw leaves
1 cup cooked leaves
Turnips
3 to 4 medium (1 lb.)
2½ to 3 cups cooked and mashed
W
Watermelon (with rind)
1 lb.
1 cup cubes or balls
Z
Zucchini
3 medium
(1 lb.)
1 cup sliced
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