Food References

Food NutritionDry Weight MeasureLiquid Weight MeasurementsBaking Ingredient ConversionsBaking Dish and Pan Size ConversionsCan Sizes and Equivalents - Can Sizes by Weight and NumberFood Storage - Shelf Life of Food - Refrigerator and Freezer Storage ChartNon-Alcoholic SubstitutionsOven TemperaturesWater TemperaturesBaked Goods - Internal TemperaturesCandy Sugar SyrupVegetables Internal TemperaturesBeef Veal Lamb Internal TemperaturesFish Seafood Internal TemperaturesPork Internal TemperaturesPoultry Internal TemperaturesMiscellaneous Internal Temperatures

Food Nutrition

Alcoholic Beverages
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Beer, light	12-ounce can or bottle	6.9	0	110
Beer, regular	12-ounce can or bottle	11.9	0	144
Beer, non-alcoholic	12-ounce can or bottle	12 to 16 (depending on brand)	0	60 to 90 (depending on brand)
Cocktails: (carbohydrates depend on recipe used)
Alexander	2.5 fluid ounces			180
Bacardi	2.5 fluid ounces			120
Black Russian	3 fluid ounces			250
Bloody Mary	5 fluid ounce			116
Daiquiri	2 fluid ounces			120
Gin Rickey	7 fluid ounces			115
Gin & Tonic	7.5 fluid ounces			170
Grasshopper	2.25 fluid ounces			165
Mai Tai	4.5 fluid ounces			310
Manhattan	2.5 fluid ounces			130
Margarita	3 fluid ounces			155
Martini	2.5 fluid ounces			137
Mint Julep	10 fluid ounces			215
Old Fashioned	4 fluid ounces			180
Pina Colada	4.5 fluid ounces			260
Screwdriver	7 fluid ounces			175
Singapora Sling	8 fluid ounces			230
Tom Collins	7.5 fluid ounces			120
Whisky Sour	3 fluid ounces			125
White Russian	3.5 fluid ounces			270
Distilled gin, rum, vodka, & whiskey (80 proof)	1 ounce	0	0	65
Liqueur, coffee (53 proof)	1 ounce	16.3	.1	117
Liqueur, creme de menthe (72 proof)	1 ounce	14	.1	125
Wine, red	1 wine glass (4 ounces)	1.7	0	91
Wine, white	1 wine glass (4 ounces)	1.7	0	86
Wine, rose	1 wine glass (4 ounces)	3.1	0	90
Wine, dessert	3 ounces	10.04	0	130
Wine, port	2 ounces	6	0	86

Beef
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Beef Shank, shank crosscuts, trimmed to 1/4-inch fat (raw)Beef Shank, shank crosscuts, trimmed to 1/4-inch fat (cooked)	1 beef shank	00	2.828.5	50510
Frankfurter, Beef	1 each	1.4	16.8	184
Ground Beef, extra lean (raw)	1 ounce	0	4.8	66
Ground Beef, extra lean (raw)	16 ounces (1 pound)	0	76.8	1056
Ground Beef, lean (raw)	1 ounce	0	5.9	75
Ground Beef, lean (raw)	16 ounces (1 pound)	0	94.4	1200
Ground Beef, regular (raw)	1 ounce	0	7.5	88
Ground Beef, regular (raw)	16 ounces (1 pound)	0	120	1408
Ground Beef, extra lean (broiled or grilled))	4 ounces (1/4 pound)	0	18.5	264
Ground Beef, lean (broiled or grilled)	4 ounces (1/4 pound)	0	20.9	290
Ground Beef, regular (broiled or grilled)	4 ounces (1/4 pound)	0	23.5	328
Pepperoni	1 ounce 1 slice	0	13 2.33	148 27
Flank Steak (broiled or grilled)	1 ounce	0	1.7	43
Porterhouse Steak, prime grade (broiled or grilled)	1 ounce 8 ounces	00	2.5 20	55 440
Sirloin Steak, lean (broiled or grilled)	1 ounce 8 ounces	00	1.9 15	53 427
Tenderloin Steak or Roast (broiled or grilled)	1 ounce 8 ounces	00	1.9 15	51 406
T-Bone Steak (broiled or grilled)	1 ounce 8 ounces	00	2.1 16.8	50 402

Bread
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Bagel, plain	1 bagel	71	1	320
Bagel, cinnamon raisin	1 bagel	76	2	350
Bagel, egg	1 bagel	69	1.5	330
Bagel, onion	1 bagel	74	1	330
Bagel, poppyseed	1 bagel	68	6	360
Bagel, sesame	1 bagel	69	4.5	350
Bagel, whole wheat	1 bagel	70	4.5	360
Breads, all types, regular sliced	1 slice (1 ounce)	13	1	60 to 80
Bread, French and Sourdough	1 slice (1 ounce)	16.6	1	88
Bread, very thin sliced (diet)	1 slice	8	.5	40
Bread Crumbs, plain (dry)	1 cup	23	1	120
Eggroll Wrapper	1 each	4.5	0	23
English Muffin, plain (inc. sourdough)	1 each	27	1	135
Fillo (Phyllo) Sheets	1 sheet (9"x14" sheet) 5 sheets	6.2 31	0 1	32 160
Panko breading	1/2 cup		1	110
Pita Bread, white, whole wheat	1 (6.5" diameter)	28	2	150
Spring Roll Skins or Wrappers (Rice Paper)	2 ounces	41	1	200
Won Ton Wrapper	1 each	4.6	.1	23
Cereal
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
All Bran	1/2 cup		.9	79.2
Cheerios	1 cup		1.8	109.5
Corn Flakes	1 cup	24	.2	100
Corn Grits, white	1/4 cup uncooked 1 cup cooked		.5 .5	140 145
Frosted Flakes	3/4 cup		.2	119.2
Grape Nuts	1/2 cup		1.1	208
Kashi, puffed	3/4 cup		1	90
Rice Krispies	1 1/4 cups		.4	124.4
Rolled Oats (Oatmeal), quick	1 cup cooked 1 cup uncooked		2.3 5.1	145 311
Raisin Bran	1 cup		1.5	186
Shredded Wheat	2 biscuits		.6	156.4

Cheese
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
America, processed	1 ounce	.5	9	106
Blue Cheese, Danish	1 ounce	.7	8.1	100
Brie	1 ounce	.1	7	85
Camembert	1 ounce	.1	11.9	122
Cheddar, regular	1 ounce	.4	9.4	114
Cheddar, low fat	1 ounce	0	5	80
Cottage Cheese, regular	1/2 cup	4	5	117
Cottage Cheese, 2% low-fat	1/2 cup	4	2	100
Cottage Cheese, fat-free	1/2 cup	3	0	70
Cream Cheese, regular	1 ounce 3-ounce package	.8 2.3	10 29.6	99 297
Cream Cheese, light or low fat	1 ounce	2	5	65
Cream Cheese, fat-free	1 ounce	2	0	27
Edam Cheese	1 ounce	.4	7.9	101
Feta Cheese, cow or sheep	1 ounce	1.2	6	75
Fontina Cheese	1 ounce	.4	8.8	110
Goat Cheese (Chevre)	1 ounce		7.1	88
Gorgonzota	1 ounce		9.6	109
Gouda	1 ounce	.6	8	101
Gruyere	1 ounce 1 cup, diced	.1 .5	9.2 42.7	117.1 545
Havarti	1 ounce	.3	10.4	117
Laughing Cow, Creamy Swiss, Light	1 wedge		2	35
Monterey Jack	1 ounce	.2	9	106
Mozzarella, whole milk	1 ounce	.6	6.1	80
Mozzarella, part skim, low moisture	1 ounce	.8	4.9	79.4
Mozzarella, Fresh	1 ounce	0	5	70
Parmesan Cheese	1 ounce	.9	7.3	111
Parmesan Cheese, grated	1 tablespoon 1 ounce	.2 1.1	2 8.5	23 129
Provolone	1 ounce	.6	7.7	100
Ricotta, whole milk	1 ounce	.9	3.7	49
Roquefort	1 ounce	.6	8.9	102
Swiss	1 ounce	1	7	100
Tofu, soft (silken)Tofu, firm (cotton, brick, or momen)	1 ounce 1 ounce	.5 1.2	1.4 2.5	22 41
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Chocolate
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Chocolate, 62%, semi-sweet	1 ounce	17	9	140
Chocolate, dark, 70%, bittersweet	1 ounce	14	12	170
Chocolate, extra dark, 82%	1 ounce	12	13	180
Chocolate, white	1 ounce	15	10.5	162
Chocolate, unsweetened (baking)	1 ounce	9	15	135
Chocolate Chips, semi-sweet	1 tablespoon	10	4.5	80
Chocolate Syrup, fudge-type Chocolate Syrup, light	2 tablespoons 2 tablespoons	24 12	3 0	133 50
Hot Fudge Topping, regular	2 tablespoons	14	4	100
Cocoa, dry powder, unsweetened	1 tablespoon 1 cup	3 47	1 12	12 197
Coffee Drinks - Starbucks Coffee
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Starbucks, Carmel Frappuccino Coffee, no whip	16 fluid ounces			280
Starbucks, Carmel Frappuccino Coffee, whip	16 fluid ounces			430
Starbucks, Carmel Frappuccino Coffee only	16 fluid ounces			260
Starbucks, Caffe Latte, non-fat milk	16 fluid ounces			165
Starbucks, Caffe Latte, whole milk	16 fluid ounces		14	260
Starbucks, Caffe au Lait, whole milk	16 fluid ounces		8	140
Starbucks, Caffe au Lait, non-fat milk	16 fluid ounces		0	90
Starbucks, Caffe Americano, whole milk	16 fluid ounces		0	15
Starbucks, Caffe Mocha, whole milk, whip	16 fluid ounces		22	400
Starbucks, Caffe Mocha, non-fat milk, whip	16 fluid ounces		12	330
Starbucks, Caffe Mocha, non-fat milk, no whip	16 fluid ounces		2	220
Starbucks, Cappuccino, whole milk	16 fluid ounces		8	150
Starbucks, Cappuccino, non-fat milk	16 fluid ounces		0	100
Condiments - Cooking and Baking Ingredients
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Baking Powder, double-actingBaking Soda	1 teaspoon 1 teaspoon	2 0	0 0	8 0
Beef Broth or Stock, fat-free	1 cup		0	16.8
Cornstarch	1 tablespoon	7.3	0	30
Cream of Mushroom Soup, 98% fat-free	1/2 cup	9	2.5	70
Cream of Mushroom Soup, regular	1/2 cup	9	6	100
Cream of Tartar	1 teaspoon	.6	0	2
Gelatin, unflavored	1 package (Knox)	0	0	25
Gelatin, flavored, sugar-free	1 (.6-ounce) pkg	0	0	6
Horseradish. prepared	1 teaspoon	0	0	5
Ketchup (Catsup)	1 tablespoon1 cup	464	00	15240
Mayonnaise, regular	1 tablespoon	0	11	100
Mayonnaise, light	1 tablespoon	1	5	50
Mayonnaise, reduced fat	1 tablespoon	2	0	20
Mayonnaise, fat free	1 tablespoon	2	0	11
Mayonnaise, Weight Watchers, light	1 tablespoon	1	5	50
Mustard, Dijon	1 tablespoon	1	0	18
Mustard, yellow	1 tablespoon	1	.1	10
Olives, Kalamata, pitted	4 olives	2	4.5	45
Olives, Spanish, green with pimiento	2 olives	1	1	15
Onion Powder	1 teaspoon	1.8	0	5
Onion Salt	1 teaspoon	.4	0	1
Onion Soup Mix, dry	1 package (4 tablespoons)	24	2	118
Nori, toasted seaweed	1 sheet	2	0	10
Pickle, bread & butter, slices	1 ounce	4.7	.1	20
Pickle, dill	1 medium (3 3/4")	2.7	1	12
Pickle, sweet	1 large (3")	11.1	.1	41
Pickle, relish sweet	1 tablespoon	5.1	.1	21
Salsa	2 tablespoons 1 cup	1 16	0 0	6 48
Sour Cream, regular	2 tablespoons	2	6	61
Sour Cream, light	2 tablespoons	2	3	40
Sour Cream, fat-free	1 tablespoon 2 tablespoons	1 2	0 0	10 20
Soy Sauce	1 tablespoon1/4 cup	13.2	0.1	1135
Vanilla Extract	1 teaspoon	.3	0	10
Vinegar, cider	1 tablespoon	.4	0	2
Vinegar, balsamic	1 tablespoon	.6	0	5
Vinegar, raspberry	1 tablespoon	.7	0	7
Vinegar, rice	1 tablespoon	.6	0	2
Wasabi, powder	1/4 ounce	4.9	0	24
Wheat Germ	1 2/3 tablespoons	8	1	50
Worcestershire Sauce	1 teaspoon	1	1	5
Yeast, Bakers, active-dry	1/4 ounce	2.7	.3	20
Yeast, Bakers, rapid rise or instant	1/4 ounce	3	0	20

Crackers
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Graham	2 full crackers (8 squares) 1 cup crushed	24	3	140 55.3
Melba Toast, plain	1 round	3	.4	11.7
Norwegian Flat Bread	1 each		.1	21.2
Rye Krisp	2 triple crackers	11	.1	45
Saltines	5 crackers 1 oyster cracker 1 cup crushed	11	2 .1 8.3	70 4.3 303.8


Wasa rye crisp bread	1 each		.1	36.6

Dairy and Non-Dairy Milks
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Almond Milk, low fat	1 cup	8	2.5	60
Almond Milk, light vanilla	1 cup	7	1.5	70
Buttermilk, dry	1 tablespoon	3.2	.4	25
Buttermilk, 1% fat	1 cup	11.7	2	99
Chocolate Milk, regular	1 cup	26	8	210
Chocolate Milk, low fat 2%	1 cup	26	5	180
Chocolate Milk, low fat 1%	1 cup	26	3	160
Chocolate Milk, fat free	1 cup	26	2	150
Coconut Milk, regular, canned	1 tablespoon	.4	3.2	30
Coconut Milk, light, canned	1 tablespoon	.1	1	10
Coconut Milk, bottled	1 cup	0	5	80
Condensed Milk, sweetened	1 ounce 1/3 cup	15.4 56	2.5 8	91 320
Cream, half & half	1 cup	10.4	27.8	315
Cream, 25% fat	1 cup	8.3	59.8	583
Cream, whipping, heavy	1 cup	6.6	88	821
Evaporated Milk, whole	1/2 cup	12	10	170
Evaporated Milk, skim	1/2 cup	14	.3	100
Goat Milk, whole	1 ounce1 cup	1.310.9	1.210.1	20168
Milk, whole	1 cup	11.4	9	157
Milk, 2% fat	1 cup	11.7	5	121
Milk, 1% fat	1 cup	11.7	2.6	102
Milk, fat-free or skim	1 cup	11.9	.4	86
Sour Cream, regular	2 tablespoons (1 ounce)	2	6	61
Sour Cream, light	2 tablespoons (1 ounce)	2	3	40
Sour Cream, fat-free	2 tablespoons (1 ounce)	2	0	20
Soy Milk	1 cup	4.3	4.6	79
Yogurt, Plain (regular)	1 cup	10.6	7	139
Yogurt, Plain (low fat)	1 cup	16	4	144
Yogurt, Plain (non fat)	1 cup	16	0	127
Eggs
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Egg, large	1	1	4.5	70
Egg, medium	1	1	4.5	70
Egg, small	1	0	3.5	60
Egg White, large	1 egg white	.3	0	17
Egg Whites	1 cup egg whites	2.5	0	121
Egg Yolk, large	1	.3	5	59
Egg Substitute, liquid	1/4 cup (equals 1 egg)	1	0	25
Fats, Oils & Spreads
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Butter, regular (salted or unsalted)	1 teaspoon 1 tablespoon 1/4 cup 1/2 cup -1 stick or cube (4 oz)	0 0 0 0	4 11 44 92	33 100 400 813
Butter, whipped	1 tablespoon	0	8	67
Ghee	1 ounce	0	28	249
Lard	1 tablespoon 1 cup	0 0	12.8 205	115 1849
Nutella	2 tablespoons	22	11	200
Oils - canola, corn, olive, safflower, soybean, sesame, grapeseed	1 teaspoon 1 tablespoon 1/4 cup	0 0 0	5 14 56	40 120 480
Oils - almond, walnut, hazelnut, sesame, truffle (white & black)	1 tablespoon 1/4 cup	0 0	14 56	120 480
Peanut Butter, smooth	2 tablespoons	6.6	17	188
Peanut Butter,chunk style	2 tablespoons	7	16	188
Peanut Butter, reduced fat	2 tablespoons	6	12	180
Shortening, vegetable, regular, or butter flavor	1 tablespoon	0	12.8	110
Flour
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
All-Purpose Flour, unsifted	1 cup (120 gm) 1/4 cup (30 gm) 1 tablespoon (7.5 gm)	88 22 5.5	0 0 0	400 100 25
Amaranth Flour	1/4 cup	20	2.5	120
Barley Flour	1/4 cup	23	0	110
Bread Flour	1 cup	99	2	495
Buckwheat Flour	1/4 cup	21	1	100
Cake Flour	1 cup	88	0	400
Chickpea Flour or Garbanzo Flour	1/4 cup	18	2	110
Coconut Flour	2 tablespoons	8	2	60
Corn Flour	1/4 cup	22	1	110
Cracked Wheat	1/4 cup	29	.5	140
Millet Flour	1/4 cup	22	1	110
Oat Flour	1/2 cup	25	3	160
Potato Starch	1 tablespoon	10	0	40
Quinoa Flour	1/4 cup	18	1.5	110
Rice Flours
Sweet Rice Flour (also called Mochik)	1/4 cup	24	.6	180
Brown Rice Flour	1/4 cup	30	1	140
White Rice Flour	1/4 cup	32	.6	150
Rye Flour, light	1/4 cup	21	.5	100
Rye flour, dark	1/4 cup	21	1	110
Semolina Flour	3 tablespoons 1/4 cup	23 31	.0 .5	110 150
Soy Flour, low fat	1 cup	33.4	2.4	287
Spelt Flour	1/4 cup	25	1	130
Tapioca Flour	1/4 cup	26	0	100
Teff Flour	1/4 cup	37	1	180
Whole Grain Flour	1/4 cup	87	2	407
Whole Wheat Pastry Flour	1/4 cup	23	.5	110

Fruits and Fruit Juices
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Apple, fresh or raw	1 medium	21.1	.1	81
Apples, dried	1 ring 1 ounce 1 cup	4.2 18.7 56.6	.02 .09 .3	16 69 209
Apples, freeze dried	25 pieces (1/3 cup)			80
Apple cider, canned or bottled	6 ounces	20	0	85
Apple juice, unsweetened	6 ounces	21.7	0	87
Applesauce, canned, unsweetened	1/2 cup	15	.2	56
Apricots, fresh	3 medium	11.8	.4	51
Apricots, halves, dried	1 half 1 ounce 1 cup	2.1 17.7 81.4	2.2 .1 .7	8 68 313
Apricot juice/nectar	1 cup			120
Avocado, fresh (medium-size avocado without seed and skin)	1 ounce or 1/5 avocado 2 tablespoons (2 or 3 slices) 1/4 medium 1 medium 1 cup, pureed	2.1 2.1 3 12 19.6	4.5 4.5 5 30	50 50 81 324
Banana, fresh	1 medium 1 large 1/2 cup mashed	26.7 31 51.3	.6 .45 .7	105 121 200
Banana chips	22 chips (1 ounce) 1 cup	16.56 59.7	9.5 4.7	147 265
Blackberries, fresh	1/2 cup	9.2	.3	37
Blueberries, fresh	1/2 cup			41
Blueberries, dried and sweetened	1/4 cup (75 berries)	10.2	.3	150
Boysenberries, fresh	1/2 cup	9.2	.3	37
Cantaloupe, fresh	1/2 medium 1/2 cup cubed	22.3 6.7	.7 .2	94 29
Cherries, sweet w/o pits, fresh Cherries, sour w/o pits, freshCherries, dried	1/2 cup 1/1 cup1/3 cup (27 cherries)	129.4	.7 .2	52 39160
Cherries, dried, tart	1/4 cup	43	0	140
Cherry, Maraschino	1 each	2	0	8
Cranberries, whole, fresh	1/2 cup	6	.1	23
Cranberry Juice, cocktail	6 ounces	26	0	110
Cranberry Sauce, canned, sweetened	1/2 cup	53.7	0	209
Currents, dried	1 cup	107	0	408
Dates, pitted, fresh	1 cup pitted & chopped1 date	133.66.2	.70	50223
Figs, freshFigs, dried	1 small 1 medium 1 large10 figs	81012122.2	0 0 02.2	30 37 47477
Grapefruit, pink or red	1/2 medium 1/2 cup sections w/juice	1611.1	.1 .1	60 43
Grapefruit Juice, fresh	6 ounces	17	.1	72
Grapes, fresh	1 grape1 cup	.415.8	0.3	262
Grape Juice, canned or bottled	1 cup	37.8	.2	142
Honeydew Melon, fresh	1/10 medium1/2 cup cubed	11.87.8	.1.1	4630
Kiwifruit, fresh	1 medium1 large	11.313.5	.3.4	4655
Lemon, freshLemon Peel (Zest)Lemon Juice, fresh	1 medium1 large1 teaspoon1 tablespoon1 tablespoon1/2 cup	5.47.8.311.310.5	.2.30000	172500430
LimeLime Juice, fresh	1 medium1 tablespoon1/2 cup	7.11.411.2	000	20433
Mango, freshMango, dried unsweetened	1 medium1/2 cup sliced6 slices	35.214	.6 .2	135 54106
Nectarines, fresh	1 medium1/2 cup sliced	168.1	.6.3	6734
Orange, navel, freshOrange Peel, zest	1 medium1 teaspoon1 tablespoon	15.4.51.5	.200	6200
Orange Juice, freshOrange Juice, fresh Orange Juice, canned or bottled	6 ounces1/4 cup 6 ounces	19.36.418.4	.4.1 .3	8327.6 78
Papaya, freshPapaya Nectar, canned or bottledPapaya, dried	1 medium1/2 cup cubed6 ounces2 2 spears (1.5 oz)	29.86.927.2	.4.13	11727107140
Peach, fresh	1 medium	9.7	.1	58
Peach, canned in light syrupPeach, canned in water	halveshalves	187.5	.1.1	6829
Pear, fresh	1 medium or large	25.1	.7	98
Pear, canned in light syrup	halves	19	.1	72
Pear Nectar	halves	16	.1	62
Persimmon	1 (2 1/2" diameter)	0	.3	118
Pineapple, fresh, trimmed	1 slice (3/4" thick) 1/2 cup diced1 whole pineapple	10.619.659.6	.1 .2.6	40 74227
Pineapple canned water-packed Pineapple, dried	1 cup (crushed, sliced or chunks) 1 slice or ring1 slice or ring1 ounce	20.43.918.218.2	.2 .04.17.17	79 156969
Pineapple Juice, canned or bottled	6 ounces	25.8	.2	104
Plum, fresh, pitted	1 ounce	3.7	.2	16
Pomegranate, freshPomegranate Juice	1 pomegranate (3-3/8" diameter) 8 ounces	3638	00	105150
Prickly Pear, fresh	1 medium	9.9	.5	42
Prunes, dried	10 each	52.7	.4	201
Prune Juice, canned	6 ounces	33.5	.1	136
Raisins, seedless	1/2 cup (not packed) 1/2 cup (packed)1 tablespoon	57.565.67.2	.3 .4.04	219 24927.4
Raspberries, freshRaspberry Juice, canned or bottled	1/2 cup8 ounces	7.130	.30	31120
Strawberries, fresh	8 berries1/2 cup	5.2	0.3	5023
Tangerine, fresh	1 medium	9.4	.2	37
Watermelon, fresh	1/2 cup diced	5.7	.3	25
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Grains and Seeds
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Amaranth Grain	1/4 cup	32	3	182
Barley, raw	1 ounce1 cup	20.8135.2	.74.2	100651
Buckwheat Berries	1/2 cup	29	1	151
Bulgur (Tabbouleh)	1 cup dry 1 cup cooked	106.233.8	1.9 .4	479 152
Caraway Seeds	1 teaspoon 1 tablespoon	1.13.3	.3 1	7 22.3
Chia Seeds	1 tablespoon	6	5	65
Couscous	1 cup dry 1 cup cooked	142.541.6	1.2 .3	692 201
Farro, raw	1/2 cup	34	1.5	170
Flax Seeds, raw	1/2 cup	22	32.6	414
Fennel Seeds	1 teaspoon 1 tablespoon	1.13	.3 .9	7 20
Poppy Seeds	1 teaspoon 1 tablespoon	12	1.3 3.9	14.9 46.9
Sesame Seeds, toasted	1 teaspoon 1 tablespoon	.92.1	1.5 4.5	10 52
Sunflower Seeds, roasted, hulled and saltedSunflower Seeds, oil roasted with salt	1 ounce1 ounce	3.66	7.414	87166
Wheat Berries, raw	1/2 cup	29	1	151
Herbs & Spices
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Allspice, ground	1 teaspoon1 tablespoon	1.44.3	.2.5	516
Basil, FreshBasil, Dried	2 tablespoons5 leaves1 teaspoon	.1.1.9	000	112
Bay Leaf	1 teaspoon1 tablespoon	.21.4	0.2	26
Capers, drained	1 tablespoon	0	0	2
Cardamon	1 teaspoon	1.4	.1	6
Chili Powder	1 teaspoon1 tablespoon	1.44.1	.41.3	624
Cinnamon, ground	1 teaspoon1 tablespoon	1.85.4	.1.2	618
Cloves, ground	1 teaspoon1 tablespoon	1.44	.41.3	721
Coriander Leaf (Cilantro, Chinese Parsley), driedCoriander Seed	1 teaspoon1 tablespoon1 tablespoon	.3.92.8	0.1.9	2515
Cumin Seeds	1 tablespoon	2.7	1.3	23
Curry Powder	1 teaspoon1 tablespoon	1.23.7	.3.9	720
Dill Weed, driedDill Weed, freshDill Seeds	1 teaspoon1 tablespoon1 cup sprigs1 tablespoon	.61.7.63.6	01.11	38420
Garlic PowderGarlic Salt	1 teaspoon1 tablespoon1 teaspoon	1.16.1.4	0.10	9283
Ginger, ground	1 teaspoon1 tablespoon	1.33.8	.1.3	619
Ginger Root	1 ounce 5 slices	4.31.7	.2 .1	20 8
Marjoram, dried	1 teaspoon1 tablespoon	.41	.01	25
Mint, fresh	1 mint leaf	0	0	0
Nutmeg, ground	1 teaspoon1 tablespoon	1.13.5	.82.5	1137
Oregano, dried	1 teaspoon1 tablespoon	13	.1.3	618
Paprika	1 teaspoon1 tablespoon	1.23.9	.3.9	620
Parsley, freshParsley, dried	10 sprigs 1/2 cup, chopped1 tablespoon	.72.1.7	0.1.6	4104
Pepper, Black, groundPepper, Red Or Cayenne, groundPepper, White	1 tablespoon1 tablespoon1 tablespoon	4.234.9	.2.9.2	161721
Rosemary, freshRosemary, dried	1 teaspoon1 tablespoon1 teaspoon1 tablespoon	.1.4.82.1	0.1.2.5	12411
Saffron	1 teaspoon	.5	0	2
Sage, ground	1 teaspoon1 tablespoon	.41.2	.1.3	26
Salt, iodized or non-iodized	1 teaspoon1 tablespoon	00	00	00
Thyme, driedThyme, fresh	1 teaspoon1 tablespoon1 teaspoon	.92.6.1	.1.30	4120
Turmeric, ground	1 teaspoon	1.4	.2	8
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Lamb
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Lamb, blade chop	1 chop	0	6	128
Lamb, ground	4 ounces	0	26.5	318.7
Lamb, loin chop (lean)	3 ounces	0	5.3	124
Lamb, rib chop (lean)	3 ounces	0	7	136
Lamb, shoulder (lean)	3 ounces	0	4.9	116
Meats, Misc.
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Braunschweiger (liver sausage)	1 ounce	1	9	100
Deer, Tenderloin	3 ounces	0	2	127
Elk, Tenderloin	3 ounces	0	2.9	138
Pepperoni	1 ounces	1.1	11.3	130
Polish Kielbasa (Healthy Choice)	2 ounces	6	2.5	80
Smoked Sausage (Healthy Choice)	2 ounces	6	2.5	80
Smoked Kielbasa (Polish, Turkey & Beef)	2 ounces	2.2	9.9	127
Nuts
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Almonds, whole, dry roasted	1 each 1 ounce 1 cup, ground1 cup, whole	.26.120.631	.5 13.8 4770.7	6 161 546822
Almonds, sliced Almonds, slivered	1 cup 1 cup	19.923.4	45.5 53.4	529 621
Brazil Nuts, whole, shelled	1 ounce (6-8 nuts)1 cup	3.517	1993	183918
Cashews, dry roasted	1 ounce 1 cup (halves & whole)	945	13 63	162 796
Coconut, fresh, raw	1 ounce1 cup, shredded	4.312	9.527	100283
Filberts (hazelnuts), wholeFilberts (hazelnuts), chopped	1 each 1 ounce 1 cup1 cup	4.420.717.6	.8 18 8472	8.7 179 853727
Macadamia, whole & halves	1 ounce (10-12 nuts)	3.9	21	199
Peanuts, cooked & shelled	1 ounce 1/2 cup	612	6.2 36	90.2 414
Peanuts, dry roasted	1 ounce	5	14	160
Peanut Butter, creamy or smooth	2 tablespoons	6.6	16	189
Peanut Butter, reduced-fat	2 tablespoons	15	2.5	100
Pecan, halves	1 ounce (20 nuts)	5	20.4	190
Pine Nuts	1 ounce 1 tablespoon	41.4	14 5	146 51
Pistachios	1 ounce (47 nuts)1 cup	731.8	13.761.9	164739
Walnuts	1 ounce (14 halves) 1 cup (50 halves) 1 cup (chopped or pieces)	5.218.322	17.5 62 74	142 784.8770
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Pasta and Rice - NOTE: 2 ounces dried pasta = 1 cup cooked pasta
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Chinese Noodles, Mung Beans (Cellophane or Long Rice)	1 cup cooked	43.8	.35	192
Noodles (Japanese soba)Noodles (Japanese rice)Noodles (Japanese somen)	2 ounces dry1 cup cooked1 cup cooked2 ounces dry1 cup cooked	4624.443.842.224.4	.3.13.46.1	200113192203113
Pasta (egg noodles, linguine, macaroni, spaghetti, spials, etc.), semolinaPasta, whole wheatPasta, cornPasta, KamutPasta, QuinoaPasta, RicePasta, Soba (buckwheat)Pasta, Spelt	2 ounces dry (appx. 1/2 cup)2 ounces dry (appx. 1/2 cup)2 ounces dry (appx. 1/2 cup)2 ounces dry (appx. 1/2 cup)2 ounces dry (appx. 1/2 cup)2 ounces dry (appx. 1/2 cup)2 ounces dry (appx. 1/2 cup)2 ounces dry (appx. 1/2 cup)	413551.43835443740	11.511.52011.5	200180214210180200190190
Rice, arborio	3 tablespoons dry1 cup cooked	3453.4	.4.5	150241
Rice, brown long-grain	1 cup dry 1 cup cooked	142.944.8	5.4 1.8	684 216
Rice, white long grain (parboiled or instant)	1 cup dry 1 cup cooked	79.435.1	.3 .3	360 161
Rice (glutinous or Sushi)	1 cup dry 1 cup cooked	151.150.8	1 .5	685 234
Rice, whole grain medley (brown & wild)	1 cup cooked	41	2	210
Rice, wild	1 cup raw 1 cup cooked	119.835	1.7 .6	571 166
Pork
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Bacon, cured, raw	3 medium slices1 thick slice (1.3 ounce)	.45.25	30.617.2	311174
Bacon, cooked	1 thin slice (.2 ounce)1 thick slice (.4 ounce)	.07.1	2.094.8	2758
Bacon BitsBacon Bits, Imitation	1 tablespoon1 teaspoon	02	2.4	3026
Bacon, Canadian style	1-ounce slice (unheated)	.5	2	45
Bologna, pork	1 slice (1 ounce)	1	9	80
Bratwurst (fully cooked)	2-ounce link	1	16	170
Ham, cured (butt, lean)	3.5 ounces	3.3	5	159
Ham, fresh (lean)	1 ounce slice	.6	2.3	45
Luncheon meat, beef/pork	1 ounce slice		6.11	76
Pork Chop, cooked and trimmed of fat center cut top loin chops rib chops	2.5 ounces 3 ounces 3 ounces	000	7.5 6.9 8.3	166 171 186
Pork Sausage	1 link (raw)1 patty (raw)	00	3.77.7	4492
Pork Roast, cooked and boneless Loin (tenderlooin) Roast Rib Roast	3 ounces 3 ounces	00	5.7 8.6	165 182
Spare Ribs, roasted	6 medium	0	35	396
Tenderloin Roast (lean and roasted)	3 ounces 1 pound	00	4.1 21.8	130 740.8

Poultry
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Chicken Broth or Stock, fat-free	1 cup	0	.5	5
Chicken Breast (w/o skin)	1/2 breast	0	3	142
Chicken Leg (w/o skin)	1 leg or drumstick	0	2	76
Chicken Meat, roasted	1 cup (chopped or diced)	0	8	241
Chicken, whole, meat only, raw	2 pounds	0	24	1006
Chicken Thigh (w/o skin)	1 thigh	0	6	109
Chicken Hotdog	1		9	116
Turkey breast, processed Turkey breast, BBQ Turkey breast, roasted Turkey breast, smokedTurkey breast, white meat, no skin Turkey, dark meat, no skin	1 ounce 3.5 ounce 3.5 ounce 3.5 ounce3 ounce3 ounce	000000	2 5 3 457	51 135 115 120120140
Turkey hot dog	1		8	102
Turkey, ground	4 ounces 1 pound		9.4 37.5	169.9 675.9
Turkey Kielbasa, 95% fat free	2 ounces		3	70
Seafood
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Anchovy Fillets	5 medium each (appx .7 oz)	0	2	42
Caviar	1 ounce		4.4	72
Clams, raw	1 each small 1 each medium 1 cup w/liquid 9 large or 20 small 1 pound w/shells		.1 .1 2.2 1.7 .7	6.7 10.7 168 133 50.3
Clams, canned	1 cup w/liquid		3.1	236.8
Clams Juice, canned or bottled	1 tablespoon 1 cup	0	0 0	0 4.8
Cod	3.5 ounces		.3	85
Crab Meat, cooked(Dungeness, Blue, King & Lump)	3 ounces 1 pound 1 whole crab	.63.3	1 4.4 1.6	90 391 139.7
Flounder/Sole	3.5 ounces		.5	68
Grouper	3.5 ounces		1	87
Halibut	3 ounces 6 ounces 1/2 fillet		1.9 3.8 4.7	93.5 187 224
Lobster	1 ounce 3.5 ounces		1 2	33 91
Mussels, w/o shells	1 ounce 4 ounces		.6 1.9	24.4 73
Oysters, Pacific, medium size, raw	1 medium 4 ounces 10-ounce jar	248	1.2 2.55	40.5 70140
Oysters, Eastern raw	1 medium		.2	8.2
Red Snapper	3.5 ounces		2	93
Salmon, Atlantic Salmon, Atlantic	3 ounces 1 pound 2 pounds		9.2 34.8 69.6	155.6 612.5 1225
Salmon, Chinook Samon, Coho Salmon, Chum Salmon, Sockeye	3 ounces 3 ounces 3 ounces 3 ounces		8.9 5 3.2 7.3	153 124 102 142.8
Salmon, smoked	3.5 ounces		9	176
Salmon, pink canned	3 ounces 1 can (14 3/4-oz)		5 27.4	118 630.5
Scallops, raw	2 large or 5 small 3 ounces 1/2 pound		.2 .6 1.6	26.4 74.8 199.4
Shrimp or Prawns	1 small each 1 medium each 1 large 3 ounces		.1 .1 .1 1.5	5.3 6.4 7.4 90
Shrimp, canned & drained	1 ounce		.3	25
Trout, Rainbow	3.5 ounces		11	195
Tuna, fresh	3.5 ounces		8	177
Tuna, solid white, canned in water	2 ounces 3-ounce can or pouch 7-ounce can or pouch	000	1 1 2	70 90 180

Snacks
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Beef Jerky	1 piece	2	5	82
Popcorn, 94% fat free (average most brands)	1/2 (1.5 oz) microwave package1 (3 oz) microwave package	2856	2.55	130260
Popcorn, popped without oil or butter	1 ounce dry or 1 quart popped	20	1	109
Sugar and Sweeteners
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Agave Syrup	1 tablespoon1 ounce	1621	00	6080
Corn Syrup, light	2 tablespoons		0	120
Honey	1 tablespoon	16	0	60
Molasses, dark, unsulphured	1 tablespoon	16	0	60
Sugar, granulated	1 teaspoon (level) 1 tablespoon 1 cup1 cube1 packet (2 ounces)	411.91992.56	0 0 00 0	15 46 7709 23
Sugar, Bakers or superfine	1 teaspoon		0	15
Sugar, brown	1 teaspoon 1 tablespoon 1/4 cup, packed 1/2 cup, packed	4124896	0 0 0 0	17 41 164 328
Sugar, powdered or confectioners, unsifted	1 tablespoon 1 cup	8119	0 .1	31 462
Syrup, Maple	1 tablespoon1 cup	13216	01	50840
Travia	1 teaspoon	3	0	0
Xylitol	1/4 cup	4	0	0
Sushi Rolls NOTE: As with any hand-crafted food, a similar sushi item made by two different sushi chefs may have different proportions of ingredients, and therefore different values for calories, fat, and carbohydrates.
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Maki Rolls (Typical cylindrical rolls of sushi) - Estimates are per entire roll, not each individual piece.
Avocado Roll	1 roll (appx 6 to 7 pieces)	28	5.7	140
California Roll	1 roll (appx 6 to 7 pieces)	38	7	255
Cucumber Roll	1 roll (appx 6 to 7 pieces)	30	0	136
Philadelphia Roll (salmon, cream cheese, avocado)	1 roll (appx 6 to 7 pieces)	30	5	319
Salmon & Avocado	1 roll (appx 6 to 7 pieces)	42	8.7	304
Shrimp Tempura roll	1 roll (appx 6 to 7 pieces)	64	21	508
Spicy Tuna Roll	1 roll (appx 6 to 7 pieces)	26	11	290
Spider Roll (fried soft-shell crab):	1 roll (appx 6 to 7 pieces)	38	12	317
Nigiri sushi (Raw fish/seafood on top of small bed of rice) - Estimates are per piece.
Abalone Tuna	1 piece over rice	29.1	1	45
Bluefin Tuna	1 piece over rice	8.2	.7	50
Flounder	1 piece over rice	9	.2	43
Octopus	1 piece over rice	8.9	.3	53
Salmon	1 piece over rice	8.2	1.6	56
Salmon Roe	1 piece over rice	8.2	.5	39
Sea Bass	1 piece over rice	8.2	.3	41
Sea Urchin	1 piece over rice	8.2	1.1	64
Squid	1 piece over rice	8l7	.2	43
Tamago (Japanese Omelet )	1 piece over rice	13.2	2	75
Yellowtail Tuna	1 piece over rice	8.2	8	51
Edamame (Green beans)	1/2 cup	9	3	100
Pickled Ginger	1 serving (.5 ounce)	2	0	9
Toasted Nori Seaweed	1 sheet	2	0	10
Miso Soup (no tofu added)	1 cup	4.9	1	40
Seasoned Sushi Rice (cooked with rice vinegar and sugar)	1 cup	36.7	.3	170
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Vegetables
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Arugula, raw	1 pound1 oz1/2 cup	17.71.10	000	10472
Artichoke, globe	1 medium (11.3 oz)1 large (14.3 oz)	1317	00	6076
Artichoke hearts, canned & marinated	3.5 oz	6	1.5	225
Asparagus, raw	1 pound4 spears	8.92.1	.5.1	5413
Beans, green (fresh)Beans, green (canned) & drained	1/2 cup1/2 cup	4.95.1	.2.1	2223
Beans, black, canned	1/2 cup 15-ounce can	1734	.5 1	100 200
Beans, Garbanzo (chick peas), canned	1/2 cup15.5-ounce can	1938	12	80160
Beans, Kidney, canned	1/2 cup	19	.4	104
Beans, White, canned	1/2 cup 15-ounce can	1938	.51	110220
Beans, lentils, cooked/boiled	1/2 cup	19.9	.4	115
Beans, Lima, cooked/boiled	1/2 cup	20.1	.3	104
Beans, refried, canned, regular	1/2 cup	21	1.2	121
Beans, refried vegetarian	1/2 cup	15	1	70
Beans, navy, cooked	1/2 cup	24	.5	129
Beets	2 medium1/2 cup sliced	16.36.8	.2.1	7130
Broccoli	1 medium stalk or spear1/2 cup chopped	7.92.3	.5.2	4212
Brussels Sprouts	1 sprout1 ounce1 pound	1.72.5440.6	.101.36	812195
Cabbage, Chinese raw	1/2 cup shredded	.8	.1	5
Cabbage, green raw	1/2 cup shredded	1.9	.1	28
Cabbage, red raw	1/2 cup shredded	2.1	.1	10
Carrot, raw	1 baby 1 medium1 large	167	000	52530
Cauliflower	1 medium head1 floweret	301	10	1443
Celery	1 large stalk or rib 1 medium stalk or rib1 small stalk or rib	211	0 00	9 62
Chiles, green, canned (diced)	2 tablespoons	2	0	10
Corn, fresh, yellow or white, raw	1/2 cup kernels1 medium ear (90 g)1 large ear (146 g)	14.61832	.913	6680155
Corn, cream style	1/2 cup	23.2	.5	93
Cucumber	1 medium to large	8.8	.4	39
Eggplant, raw	1 medium	6.4	.1	27
Endive	1/2 cup chopped1 head	.817.2	.11	486
Garlic	1 clove	1	0	4
Greens (Collards), rawGreens (Collards), boiled drained	1/2 cup chopped1/2 cup chopped	1.33.9	01	6 17
Jicama (Yam Bean Tuber)	1 ounce1 pound untrimmed	2.536.5	.1 .3	12 170
Kale, raw, chopped	1 cup1 ounce	714	00	3314
Lettuce, Bibb, Boston or ButterheadLettuce, IcebergLettuce, Coss or Romaine	1 head 7.75 oz)1 medium head (1.25 lbs)1 inner leaf (.4 oz)	.411.3.2	3.8.10	21702
Mushrooms, (white or brown) raw	5 medium 1/2 cup pieces or slices	31.5	0 0	20 15
Mushrooms (Portabella) raw	1 large cap	3	0	20
Mushroom Pieces, canned & drained	1/2 cup	4	.4	21
Okra, rawOkra, cooked/boiled & drainedOkra, frozen	8 pods8 pods10-oz package	7.36.118.8	.1.1.7	362785
Onion, yellow, white, red, & sweet (raw)	1 large1 medium1/2 cup, chopped1 tablespoons, chopped1 thin slice1 medium slice (1/8")1 large slice (1/4")	1597.9.9	.2.1.100	65403044616
Onions, green (raw)	1 cup chopped1 large1 medium (4 1/8" long)1 small (3" long)	214107	0000	64604428
Pearl Onions, raw	2/3 cup8 ounces	610	00	3080
Onion, dried or dehydrated	1 tablespoon1/4 cup	4.211.7	0.1	1645
Peas, green, snap	1/2 cup 1 cup	1020	2 .5	67 110
Peas, black-eyed (cooked)	1/2 cup		.5	99
Peas, split peas	1 cup dry	41	1	231
Peas, Snow or Sugar	1/2 cup		0	34
Pepper, bell	1 medium2 tablespoons minced 1/2 cup chopped	7.54	.2 0 .2	35 1 12
Pepper, red roasted	7 ounce jar	4	0	50
Pepper, chile Pepper, chipotle in adobe sauce, canned	1 pepper2 tablespoons	2	0.5	2015
Potato. baked with skin	1 small (4.9 oz) 1 medium (6.1 oz) 1 large (10.5 oz)	29.336.763.4	.1 .2 .3	128 161 278
Potato, Baby Red-Skinned, boiled	4 ounces		.1	86
Potato, sweet, baked with skin	1 medium (6.3 oz)	31.6	.4	136
Pumpkin, canned	1/2 cup	10.1	.4	40
Radish	1 medium (.2 oz)1 large (.3 oz)1/2 cup slices (2 oz)	112.1	.1.2.3	119 to 10
Rutabaga	1 cup, cubed	5.7	.1	25
Sauerkraut, canned, solids & liquid	16 ounce	2	0	20
Shallots, raw	1 tablespoon	1.7	0	7.2
Spinach, raw	1 leaf (.4 oz)1 bunch (12 oz)	012	01	278
Squash - Winter AcornAll varieties of winter squash (appx. values)	1 (16-oz) whole winter squash1 cup cubes or sliced, raw	28.417.8	.74.16	11980
Squash, Summer SquashAll varieties of summer squash (appx. values)	1 (16-oz) whole squash1 cup cubes or sliced, raw	18.710	.9.2	8742
Squash, Zucchini, raw	1 small (4 oz)1 medium (7 oz)1 large (11 oz)	46.711	.2.4.6	193152
Tomato, whole, rawTomato, whole, rawTomato, Cherry, rawTomato, Cherry, rawTomato, Italian or Plum, raw	1 medium1 large1 cherry5 each1 each	68143	.41 000	2638 41013
Tomatoes, whole canned	1/2 cup	5.2	.3	25
Tomatoes, diced or crushed	1/2 cup14.5-ounce can - 3 (1/2 cup) servings28-ounce can - 7 (1/ 2 cup) servings	000	667	2587.5175
Tomato Paste, canned	1 ounce2 tablespoons6-ounce can	5.3630	000	2425125
Tomato Sauce, canned	2 tablespoons 1 cup 6-ounce can	000	0 0 0	30 73.5 150
Tomato juice	1 cup (8 ounces)	10.2	.2	41
Tomatillo	1 medium	1.98	0	10.88
Vegetable Cocktail Juice (V8 Juice)	1 cup5.5-ounce can	117	00	4630
Water chestnuts	4 water chesthuts5-ounce can	8.620	00	3575

Dry Weight Measure

		Ounces	Pounds	Metric
1/16 teaspoon	a dash
1/8 teaspoon or less	a pinch or 6 drops			.5 ml
1/4 teaspoon	15 drops			1 ml
1/2 teaspoon	30 drops			2 ml
1 teaspoon	1/3 tablespoon	1/6 ounce		5 ml
3 teaspoons	1 tablespoon	1/2 ounce		14 grams
1 tablespoon	3 teaspoons	1/2 ounce		14 grams
2 tablespoons	1/8 cup	1 ounce		28 grams
4 tablespoons	1/4 cup	2 ounces		56.7 grams
5 tablespoons pus 1 teaspoon	1/3 cup	2.6 ounces		75.6 grams
8 tablespoons	1/2 cup	4 ounces	1/4 pound	113 grams
10 tablespoons plus 2 teaspoons	2/3 cup	5.2 ounces		151 grams
12 tablespoons	3/4 cup	6 ounces	.375 pound	170 grams
16 tablespoons	1 cup	8 ounces	.500 or 1/2 pound	225 grams
32 tablespoons	2 cups	16 ounces	1 pound	454 grams
64 tablespoons	4 cups or 1 quart	32 ounces	2 pounds	907 grams

Liquid Volume Measurements

Jigger or measure	1 1/2 or 1.5 fluid ounces		3 tablespoons	45 ml
1 cup	8 fluid ounces	1/2 pint	16 tablespoons	237 ml
2 cups	16 fluid ounces	1 pint	32 tablespoons	474 ml
4 cups	32 fluid ounces	1 quart	64 tablespoons	946 .4
2 pints	32 fluid ounces	1 quart	4 cups	946
4 quarts	128 fluid ounces	1 gallon	16 cups	3.785 liters
8 quarts	256 fluid ounces or one peck	2 gallons	32 cups	7.57 liters
4 pecks	one bushel
dash	less than 1/4 teaspoon

Baking Ingredient Conversions

Ingredients	Ounces	Grams
1 cup all-purpose flour	5	142

1 cup granulated (white) sugar	7	198
1 cup firmly-packed brown sugar (light or dark)	7	198
1 cup powdered (confectioners') sugar	4	113

1 cup cocoa powder	3	85

Butter (salted or unsalted)
4 tablespoons = 1/2 stick = 1/4 cup	2	57
8 tablespoons = 1 stick =1/2 cup	4	113
16 tablespoons = 2 sticks = 1 cup	8	227

Baking Dish and Pan Size Conversions

Pan Size	Pan Substitution
3-cup Baking Dish or Pan:	8" x 1-1/4 round pan
4-cup Baking Dish or Pan:	1 (8") round cake pan 7-1/2" x 3" bundt tube pan 8" x 8" x 2" square pan 8 1/2" x 4-1/2" x 2-1/2" loaf pan 9" x 1-1/2" round layer cake pan 9" x 2" round pie plate (deep dish) 9" x 9" x 1-1/2" rectangular pan 10" x 1-1/2" round pie plate 11" x 7" x 2" rectangular pan
7-cup Baking dish or Pan:	8" x 2" round cake pan 9" x 9" x 2" rectangular pan
8-cup Baking dish or Pan:	8" x 8" x 2" square pan 9" x 2" round cake pan 9" x 5" x 3" loaf pan 9" x 9" x 1-1/2" square pan 9-1/4" x 2-3/4" ring mold 9-1/2" x 3-1/4" brioche pan 11" x 7" x 1-1/2" baking pan
9-cup Baking Dish or Pan:	8" x 3" bundt pan 9" x 3" tube pan
10-cup Baking Dish or Pan:	8" x 2-1/2" springform pan 9" x 9" x 2" square pan 11-3/4" x 7-1/2" x 1 3/4" baking pan 13" x 9" x 2" rectangular pan 15-1/2" x 10-1/2" x 1" jelly-roll pan
11-cup Baking Dish or Pan:	9" x 3" springform pan 10" x 2" round cake pan
12-cup Baking Dish or Pan:	2 (9") round cake pans 9" x 3" angel-cake pan or tube pan 10" x 2-1/2" springform pan 10" x 3-1/2" bundt pan 13" x 9" x 2" metal baking pan 14" x 10-1/2" x 2-1/2" roasting pan
15-cup Baking dish or Pan:	13" x 9" x 2" rectangular pan
16-cup Baking dish or Pan:	9" x 3-1/2" springform pan 10" x 4" fancy tube mold
18-cup Baking dish or Pan:	10" x 4" angel-cake or tube pan

Can Sizes and Equivalents - Can Sizes by Weight and Number

Can Size	Weight	Cups
8 oz. can	8 oz.	1 Cup
Picnic	10-1/2 to 12 oz.	1-1/4 cups
12 oz. vacuum	12 oz.	1-1/2 cup
#1	11 oz.	1-1/3 cups
#1 tall	16 oz.	2 cups
#1 square	16 oz.	2 cups
#2	1lb. 4oz.	2-1/2 cups
#2.5	1lb. 13 oz.	3-1/2 cups
#2-1/2 square	31 oz.	Scant 4 cups
#3		4 cups
#5	56 oz.	7 cups
#10	6 lbs. 6 oz.	12-3/4 cups
#300	14 to 16 oz.	1-3/4 cup
#303	16 to 17 oz.	2 cups
Baby food jar	3-1/2 to 8 oz.	depends on size
Condensed milk	15 oz.	1-1/3 cup
Evaporated milk	14-1/2 oz.	1-2/3 cup
Frozen juice Concentrate	6 oz.	3/4 cup

Food Storage - Shelf Life of Food - Refrigerator and Freezer Storage Chart

Breads
Breads
	Room Temperature(70° F)	Refrigerator (37° to 40° F)	Freezer (0 °F)	Comments
Breads, fresh	Store at room temperature. Use the date as a guide or use within 3 to 5 days.	Storing in the refrigerator promotes staling.	3 months	Over wrap well to prevent drying out; thaw at room temperature
Bread and rolls, unbaked dough		2 to 3 days	2 months	Sometimes dough doesn't rise as well if frozen
Bread Crumbs and Croutons	6 months
Muffins, rolls, quick breads		3 days	1 to 2 months	Wrap individually, pick in rigid containers to prevent crushing
Pancakes and waffles		2 days	1 month	Freeze with waxed paper between each two. Heat without thawing in a toaster or under broiler
Pastries, Danish, Doughnuts		Store at room temperature. Best used within 1 to 3 days	3 months
Tortillas, corn or flour		1 week	3 months	Wrap well
Tube cans of rolls, biscuits, pizza dough, etc.		Use-by-date	Don't freeze
Ready-to-bake pie crust		Use-by-date	2 months
Cookie dough		Use-by-date unopened or opened	2 months
Baked Goods
Cakes
	Room Temperature(70° F)	Refrigerator (37° to 40° F)	Freezer (0 °F)	Comments
Angel food & sponge cakes		3 days	4 to 6 months	Wrap well
Cheesecake		3 to 7 days	4 to 6 months	Wrap well
Fruit cakes			1 year	Wrap well
Layer cakes		Store at room temperature. Best used within 3 to 7 days	2 to 4 months	Wrap well. Butter frosting freezes well, fluffy egg white frostings don't
Cookies
Cookies, homemade and baked	2 to 3 weeks		4 to 6 months	Pack in airtight container
Cookies, store bought and packaged	2 months		8 to 12 months
Cookies, unbaked dough		2 to 3 days	6 months	Form refrigerator dough cookies in rolls; wrap tightly, thaw in refrigerator before slicing or dropping on cookie sheets
Pies
Chiffon pie, Pumpkin pie		2 to 3 days	1 month
Cream and Custard Pies		2 to 3 days	6 months
Fruit pies, baked		2 to 3 days	6 to 8 months	Wrap well; thaw at room temperature; heat in 350 degree F. oven about 15 minutes
Fruit pies, unbaked			8 months	Cut holes in upper crust to vent; bake unthawed
Pies, starch-thickened custard		1 to 2 days	Do not freeze	Fillings become watery and lumpy and pastry becomes soggy
Pies, nut, baked		4 to 5 days	6 months	Wrap well
Pie shells, unbaked		1 day	2 months	Fit in pie pans; prick crusts. Stack pie pans with 2 layers freezer paper between. Place in freezer bags. Either bake frozen or thaw in refrigerator
Quiche		2 to 3 days	6 months
Dairy Products
Dairy
	Room Temperature(70° F)	Refrigerator (37° to 40° F)	Freezer (0 °F)	Comments
Butter		unopened - 1 to 3 months opened - 2 to 3 weeks	9 months	Leave in original wrapping; overwrap well
Margarine, Spread substitutes		unopened - 4 to 5 months opened - 1 month	1 year	Leave in original wrapping; overwrap well
Cheese, Hard (such as Cheddar, Swiss)		unopened - 6 months,	6 months	It is recommended that you don't freeze cheese! Freezing destroys the character of the cheese If you do freeze, the cheese is best used in cooking; will crumble when sliced; thaw in refrigerator to minimize crumbling. Repackage in freezer bags
Cheese, parmesan, grated		opened - 3 to 4 weeks	1 to 2 months
Cheese Soft (such as Brie, camembert)		1 week	6 months
Cottage Cheese, Ricotta Cheese		unopened - 45 to 60 days opened - 1 week	Doesn't freeze well	Separates, becomes grainy
Cream Cheese	Never expose cream cheese to room temperature for more than 2 hours or 1 hour at 90° F or higher.	2 weeks	Doesn't freeze well	Can be mixed with other ingredients and frozen; by itself becomes crumbly.
Cream-Whipped, ultra-pasteurized		1 month	Doesn't freeze	Freeze small mounds of lightly sweetened whipped cream on cookie sheet; then repackage so the mounds won't be crushed; thaw in refrigerator or serve frozen. Texture changes
Cream-Whipped, Sweetened		1 day	1 to 2 months
Cream-Aerosol can, real whipped cream		3 to 4 weeks	Doesn't freeze
Cream-Aerosol can, non dairy topping		3 months	Doesn't freeze
Cream, Half and Half		3 to 4 days	4 months
Eggnog, commercial		3 to 5 days	6 months
Ice Creams, Sorbets		Can't Refrigerate	1 to 2 months	Overwrap to prevent ice crystals, freezer burn
Milk: Whole, Reduced & Low Fat, & Fat Free		7 days	1 month	Allow room for expansion in freezer container; thaw in refrigerator. Freezing affects flavor and appearance; use in cooking and baking.
Milk Substitutes: Soy, Rice, and Almond		unopened - 85 days opened - 7 to 10 days	3 months
Buttermilk, fresh		2 weeks	3 months
Milk condensed/canned	unopened - 12 to 23 months	opened - 8 to 20 days		Invert cans every 2 months.
Milk, evaporated/canned	unopened - 12 to 23 months	opened - 8 to 20 days		Invert cans every 2 months.
Milk Dry/Powdered	unopened - 12 to 23 months	opened - 8 to 20 days		Store in airtight container.
Buttermilk, powdered	3 to 5 years			Store in airtight container.
Pudding	Package date	2 days after opening	Doesn't freeze	Can separate
Sour cream		7 to 21 days	Doesn't freeze	Separates when thawed
Yogurt		7 to 14 days	1 to 2 months	Texture changes
Eggs
	Room Temperature(70° F)	Refrigerator (37° to 40° F)	Freezer (0 °F)	Comments
Fresh, in shell		3 to 5 weeks	Don't freeze	Shells break; eggs lose quality
Raw whites		2 to 4 days	1 year	Gently stir whites together; freeze in ice cube trays; remove blocks to plastic freezer bag when solid. Each contains about 2 tablespoons. 1 cube - 1 egg white.
Raw yolks		1 week	Don't freeze well	Yolks can clump
Hard cooked eggs		1 week	Don't freeze well	Whites become rubbery; water separates
Liquid pasteurized eggs, egg substitutes,		opened - 3 days unopened - 10 days	Doesn't freeze well 1 year	If opened, read label instructions regarding freezing.Freeze if unopened.
Mayonnaise, commercial, refrigerate after opening	unopened - 2 to 3 months	unopened - 1 year opened - 2 months	Doesn't freeze
Fruits
Fruit, Fresh
	Room Temperature(70° F)	Refrigerator (37° to 40° F)	Freezer (0 °F)	Comments
Commercially Frozen Fruits			1 year
Canned Fruits		unopened - 12 to 24 months opened - 2 to 3 days		Do not store in opened can. Store in airtight container.
Dried fruits	6 months	cooked - 3 to 5 days		Keep cool, in airtight container; if possible, refrigerate
Apples		3 to 5 months
Apricots, grapes, nectarines, peaches, pears, plums		3 to 5 days	6 months	See preserving instructions for individual fruits
Avocados	2 to 3 days after ripened	5 to 10 days
Bananas	Store at room temperature			Freeze whole in skin or peel and mash; great in breads and cakes
Berries, cherries		2 to 3 days	Freeze individually on cookie sheets; repackage in heavy plastic bags
Cranberries		3 to 4 weeks		8 to 12 months
Grapefruit	7 days	2 weeks	4 to 6 months	Wrap cut surfaces to prevent loss of Vitamin C.
Grapes		1 to 2 weeks
Guavas, papayas		1 to 2 days
Kiwi Fruit	3 to 5 days after ripening	4 to 6 months if unripe.
Lemons	1 week	2 to 5 weeks
Limes	1 week	2 to 5 weeks
Melons		1 week	8 to 12 months	Wrap cut surfaces to prevent Vitamin C loss, control odors.
Oranges	3 to 4 days	5 to 6 weeks
Peaches	Ripen at room temperature	2 to 3 days
Pineapple	1 to 2 days	3 to 5 days
Tangerines	2 to 3 days	1 week
Watermelon	Uncut watermelon can be stored at room temperature for a few days	6 to 8 days
Fruit Beverages
Juices in cartons, fruit drinks, punch		unopened - 3 weeks opened - 7 to 10 days	8 to 12 months

Meats
Deli & Vacuum-Packed Products
	Room Temperature(70° F)	Refrigerator (37° to 40° F)	Freezer (0 °F)	Comments
Store-prepared (or homemade) egg, chicken, ham, tuna, macaroni salads		3 to 5 days	Doesn't freeze well
Hot dogs & Luncheon Meats
Hot dogs		unopened - 2 weeks opened - 1 week	1 to 2 months 1 to 2 months	Changes texture, flavor Changes texture, flavor
Luncheon meats		unopened - 2 weeks opened - 3 to 5 days	1 to 2 months 1 to 2 months	These lose flavor quickly; wrap tightly These lose flavor quickly; wrap tightly
Bacon & Sausage
Bacon and pancetta		7 days	1 month	Leave unopened in original wrapping; over wrap well
Sausage, fresh; raw from chicken, turkey, pork, beef		1 to 2 days	1 to 2 months	Over wrap packages well
Smoked breakfast links, patties		7 days	1 to 2 months	Over wrap packages well
Hard sausage--pepperoni, jerky sticks		2 to 3 weeks	1 to 2 months	Keep in original packaging; over wrap well
Summer sausage--labeled "Keep Refrigerated"		unopened - 3 months opened - 3 weeks	1 to 2 months 1 to 2 months
Ham, Corned Beef
Corned beef, in pouch with pickling juices		5 to 7 days	Drained, 1 month
Ham, canned--labeled "Keep Refrigerated"		unopened - 6 to 9 months opened - 3 to 5 days	1 to 2 months Doesn't freeze
Ham, fully cooked vacuum sealed at plant, undated, unopened		2 weeks	1 to 2 months
Ham, fully cooked vacuum sealed at plant, dated, unopened		"use by" date on package	1 to 2 months
Ham, fully cooked, whole		7 days	1 to 2 months
Ham, fully cooked, half		3 to 5 days	1 to 2 months
Ham, fully cooked, slices		3 to 4 days	1 to 2 months
Hamburger, Ground
Hamburger, ground beef		1 to 2 days	3 to 4 months	Remove from supermarket wrapping; wrap well in freezer plastic wrap; over wrap with heavy-duty aluminum foil
Ground turkey, veal, pork, lamb & mixtures of them		1 to 2 days	3 to 4 months	Remove from supermarket wrapping; wrap well in freezer plastic wrap; over wrap with heavy-duty aluminum foil
Fresh Beef, Veal, Lamb, Pork
Steaks		3 to 5 days	6 to 12 months	Wrap pieces individually, then over wrap tightly
Chops		3 to 5 days	4 to 6 months	Wrap pieces individually, then over wrap tightly
Roasts		3 to 5 days	4 to 12 months	Wrap pieces individually, then over wrap tightly
Variety meats--tongue, liver, heart, kidneys, chitterlings		1 to 2 days	3 to 4 months
Pre-stuffed, uncooked pork chops, lamb chops, or chicken breast stuffed with dressing		1 day	Does not freeze well
Soup & Stews
Chili			4 to 6 months	All-meat chili freezes better than those containing beans, which can break down & become mushy
Soups, broth-based		3 to 4 days	4 months	Freeze in usable amounts or individual servings
Soups, cream-based, such as chowders, bisques		2 days	Do not freeze	Can curdle and separate
Stock		3 to 4 days	4 to 6 months	Freeze in usable amounts
Stews		3 to 4 days	4 to 6 months	Freeze in usable amounts
Meat Leftovers
Cooked meat and meat casseroles		3 to 4 days	2 to 3 months
Gravy and meat broth		1 to 2 days	2 to 3 months
Fresh Poultry
Chicken, turkey, or duck, whole		1 to 2 days	1 year	Keep in original packaging
Chicken or turkey, pieces		1 to 2 days	9 months	Over wrap well
Giblets		1 to 2 days	3 to 4 months
Cooked Poultry
Fried chicken		3 to 4 days	4 months
Cooked poultry casseroles		3 to 4 days	4 to 6 months
Pieces, plain		3 to 4 days	4 months	Best frozen in stock, used in soups, casseroles
Pieces covered with broth, gravy		1 to 2 days	6 months
Chicken nuggets, patties		1 to 2 days	1 to 3 months
Pizza
Pizza		3 to 4 days	1 to 2 months
Stuffing
Stuffing, cooked		3 to 4 days	1 month
Seafood and Fish
Fish
Lean fish (cod, flounder, haddock, sole, etc.)		1 to 2 days	6 months	remove from light supermarket wrap; wrap well or use ice method below.
Fatty fish (salmon, bluefish, mackerel, salmon, etc.)		1 to 2 days	2 to 3 months	Place on cookie sheet, loosely covered with foil. Freeze. Dip in water several times; freeze to form thin ice glaze; wrap well; over wrap well
Cooked fish		3 to 4 days	4 to 6 months	Texture becomes mushy
Smoked fish		14 days or date on vacuum package	2 months in vacuum package	Vacuum package
Shellfish
Clams, oysters, scallops; live			7 to 10 days	Remove from shells; freeze in their own liquid in airtight plastic freezer bags or containers; raw scallops easily become rubbery
Cooked shellfish		3 to 4 days	3 months
Crab, cooked		1 to 2 days	2 months	If in shell, leave in shell; dip in water and freeze to form thin ice glaze to prevent drying out and becoming stringy; then repackage
Fish Sticks			18 months
Lobster tails, raw			3 months	Over wrap original wrapping well
Lobster & Crab, live		same day purchased
Shrimp, crayfish, squid, shucked clams, & mussels; raw		1 to 2 days	3 to 6 months	Dip in water, freeze, to form ice glaze; place in freezer plastic bags
Shrimp, cooked			Don't freeze	Texture becomes mushy
Shrimp, breaded, commercial				1 year

Staples or Pantry Items
Staples or Pantry Items	Room Temperature(70° F)	Refrigerator (37° to 40° F)	Freezer (0 °F)	Comments
Baby Food, canned	unopened - 12 months opened - 2 days
Baking Powder	unopened - 18 months opened - 6 months			Keep dry and covered.
Baking Soda	unopened - 2 years opened - 6 months			Keep dry and covered.
Barbecue Sauce	unopened - 1 year	opened - 6 months
Biscuit Mix	12 to 18 months
Bouillon Cubes or Granules	2 years			Keep dry and covered.
Brownie Mix	9 to 12 months
Cake Mix	9 to 12 months
Candies		2 to 4 months	6 months	Chocolate-coated varieties may develop white bloom on outside from temperature; thaw in refrigerator
Catsup/Ketchup, Chili Sauce, Cocktail Sauce	unopened - 12 months opened - 1 month			Refrigerate for longer storage
Cereals, ready-to-eat	6 to 12 months (opened & unopened)			Refold package liner tightly after opening
Chili Powder	6 months
Chocolate	semi-sweet, 18 months unsweetened, 18 months			Keep in a cool place
Chocolate Syrup	2 years, unopened	opened - 6 months		Cover tightly and refrigerate after opening
Cocoa Mixes	unopened - 8 months opened - 3 to 6 months			Cover tightly
Cocoa, Baking	24 months
Coconut, shredded (canned or packaged)	unopened - 1 year	opened - 6 months		Refrigerate after opening
Coffee, cans	unopened - 2 years			Storing coffee at room temperature is the most convenient method of storage. It works well for coffee that will be consumed within one to two weeks of purchase.
Coffee, instant	unopened - 1 to 2 years opened - 2 months
Coffee, whole bans	1 to 2 weeks
Cornmeal	18 months			Keep tightly closed
Cornstarch	Indefinite			Keep tightly closed
Crackers	6 months		3 months	Freeze "sleeves" in heavy plastic bags
Flour, white	6 to 8 months	1 year	1 to 2 years	Store in refrigerator
Flour, whole wheat	6 months	1 year	1 to 2 years
Flour, bread	6 to 8 months		1 year
Gelatin, all types	18 months			Keep in original containers
Grits	12 months			Store in airtight container
Herbs, dried	6 to 12 months		1 to 2 years
Herbs, fresh		1 week
Honey	12 months (unopened and opened)			Cover tightly. If crystallizes, warm jar in pan of hot water
Horseradish	unopened - 1 year	4 to 6 months
Hot Sauce	3 years
Jelly, Jam & Preserves	unopened - 12 months	opened - 6 months		Refrigerate after opening
Maple Syrup	1 year, unopened	3 years, opened
Marshmallow Cream	unopened - 3 to 4 months
Marshmallows	2 to 3 months			Keep in airtight container
Mayonnaise	unopened - 2 to 3 months	opened - 2 to 3 months		Refrigerate after opening
Molasses	unopened - 12 months opened - 6 months			Keep tightly closed. Refrigerate to extend storage life.
Mustard, prepared yellow	unopened - 2 years opened - 6 to 8 months			May be refrigerated. Stir before using.
Nuts (Nuts; hazelnuts, walnut, pecans), in shell	4 months	1 year	2 years	Refrigerate after shelling. Freeze for longer storage.
Nuts, vacuum can	3 months	1 year	2 years	Refrigerate after shelling. Freeze for longer storage.
Olives, bottled or canned	1 year
Pancake Mixes	6 to 9 months
Pasta (dry spaghetti, macaroni, etc.)	2 years			Once opened, store in airtight container
Peanut Butter	unopened - 6 to 9 months opened - 2 to 3 months			Refrigeration not necessary, but will keep longer if refrigerated.
Pectin, liquid	opened - 1 month unopened - 1 year
Pectin, dry	1 year
Pickles	unopened - 1 to 2 years
Pie Crust Mix	unopened - 8 months
Popcorn	1 to 2 years			Keep in airtight container
Potatoes, Instant	6 to 12 months
Pudding Mixes	12 months
Rice, white	2 years +			Keep tightly closed
Rice, flavored or herb	6 months			Keep tightly closed
Salad Dressings, bottled	unopened - 10 to 12 months opened - 3 months			Refrigerate after opening
Salad Oils (corn, canola)	18 months
Olive Oil	24 months
Sauces & Gravy Mixes	6 to 12 months
Shortening	unopened - 18 months opened - 6 to 8 months
Spices, whole	1 to 2 years		2 to 3 years1 to 2 years	Store in airtight container in a dry place.
Spices, ground	6 to 12 months			Store in airtight container in a dry place.
Sugar, granulated	2 years +			Put in airtight container and cover tightly
Sugar, brown	4 months
Sugar, confectioners or powdered	18 months
Sugar, sweeteners	2 years +
Syrups	12 months			Keep tightly closed. Refrigerate to extend storage life.
Tea, bags	18 months			Store in airtight container
Tea, instant	3 years
Tea, loose	2 years
Tofu		1 week	5 months	Change storage water every day or two after opening.
Vanilla Extract	unopened - 2 years opened - 2 months			Keep tightly closed
Vinegar	unopened - 2 years opened - 12 months			Keep tightly closed and store in a cool, dark area.
Yeast, dry or frozen compressed	Package expiration date		1 to 2 years
Vacuum-sealed bag	Indefinitely
Vegetables
Vegetables	Room Temperature(70° F)	Refrigerator (37° to 40° F)	Freezer (0 °F)	Comments
Commercially Frozen			8 to 12 months	Store in original package
Canned Vegetables	1 year	3 to 5 days, opened		Do not store in the opened can. Store in airtight container.
Artichokes		1 week
Asparagus		3 to 5 days	8 to 12 months
Beets, carrots		2 weeks	8 to 12 months
Beans, broccoli, lima beans, peas, summer squash		3 to 6 days	8 to 12 months
Bell Peppers		1 to 2 weeks	3 to 4 months	Freeze raw, slice in strips or dice
Cabbage		1 week	Do not freeze	To watery to freeze well
Cauliflower		1 week	8 to 12 months
Celery, chilies		1 week	8 to 12 months
Corn		Use immediately for best flavor	8 to 12 months
Garlic bulbs	3 to 4 months		You can freeze whole, unpeeled heads and remove cloves as you need them	Store in a cool, dark, and dry location (dampness is the enemy of garlic, so store away from stove and sink).
Garlic cloves, individual	5 to 10 days
Green onions		3 to 5 days	Do not freeze	Become limp
Greens: collards, kale, mustard, spinach, Swiss chard		3 to 5 days	8 to 12 months
Green beans		1 week	8 to 12 months
Lettuce and salad greens		1 week	Do not freeze	Too watery; becomes limp
Mushrooms		1 to 2 days	8 to 12 months	Slice thinly and saute first, otherwise they become rubbery and lose flavor
Radishes		2 weeks
Squash, hard	3 to 6 months
Tomatoes			3 to 4 months	Cut in wedges, freeze in usable portions in freezer bags. Use in cooked dishes.

Non-Alcoholic Substitutions

Amaretto	Non-Alcoholic almond extract. Substitute 1/4 to 1/2 teaspoon almond extract for 2 tablespoons Amaretto.
Anisette	Anise Italian soda syrup or fennel. Also use the herbs anise or fennel.
Apple Brandy	Apple juice, unsweetened apple juice concentrate, apple cider, or apple butter. See brandy.
Apricot Brandy	Syrup from a can of apricots in heavy syrup, or apricot preserves.
Beer or Ale	Chicken broth, beef broth, mushroom broth, white grape juice, or ginger ale.
Bourbon	1 1/2 to 2 teaspoons of non-alcoholic vanilla extract.
Brandy	Water, white grape juice, apple cider or apple juice, diluted peach or apricot syrups. Substitute equal amounts of liquid.
Calvados	Apple juice, unsweetened apple juice concentrate, apple cider, or apple butter.
Chambord	Raspberry juice, syrup or extract.
Champagne	Ginger ale, sparkling apple cider, sparkling cranberry juice, or sparkling white grape juice.
Cherry Liqueur or Cherry Brandy	Syrup from a can of cherries in heavy syrup, or cherry Italian soda Syria or cherry preserves.
Claret	Non-alcoholic wine, diluted grape juice or cherry cider syrup.
Coffee Liqueur	To replace 2 tablespoons of liqueur, use 1/2 to 1 teaspoon of chocolate extract mixed with 1 teaspoon of instant coffee, which has been mixed in 2 tablespoons of water. Can also substitute expresso, non-alcoholic coffee extract, or coffee syrup.
Cognac	Juice from peaches, apricots, or pears.
Cointreau	Orange juice or frozen orange juice concentrate.
Crème de Cacao	Powdered white chocolate combined with water, or non-alcoholic vanilla extract and powdered sugar.
Crème de Cassis	Blackcurrant Italian soda syrup or blackcurrant jam.
Crème de Menthe	Spearmint extract or oil of spearmint diluted with a little water or grapefruit juice.
Curacao	To replace 2 tablespoons of liqueur, use 2 tablespoons of orange juice concentrate or 2 tablespoons of orange juice with 1/2 teaspoon of orange extract.
Framboise	Raspberry juice or raspberry syrup.
Frangelico	Hazelnut or almond extract.
Galliano	Licorice extract.
Gewurztraminer	White grape juice combined with lemon juice.
Grand Marnier or Orange-Flavored Liqueur	Unsweetened orange juice concentrate or orange juice. Substitute 2 tablespoons unsweetened orange juice concentrate or 2 tablespoons orange juice and 1/2 teaspoon orange extract for 2 tablespoons Grand Marnier.
Grappa	Grape juice.
Grenadine	Non-alcoholic grenadine or pomegranate syrup.
Hard Cider	Apple juice or apple cider.
Kahlua – Coffee or chocolate-flavored liqueur.	Substitute 1/2 to 1 teaspoon chocolate extract or substitute 1/2 to 1 teaspoon instant coffee in 2 tablespoons water for 2 tablespoons Kahlua.
Kirsch	Syrup or juices from cherries, raspberries, boysenberries, currants, or cider. Substitute equal amounts of liquid.
Licorice or Anise Liqueur	Anise Italian soda syrup or fennel.
Marsala	1/4 cup of grape juice plus 1 teaspoon of fruity vinegar.
Mirin	White grape juice combined with lemon juice or lemon zest.
Muscat	White grape juice combined with powdered sugar.
Ouzo	Anise Italian soda syrup or fennel. Peppermint Schnapps – Non-alcoholic mint or peppermint extract, mint Italian soda syrup, or mint leaves.
Orange Liqueur	Orange juice concentrate, orange juice, orange zest or orange marmalade.Peach Brandy – Syrup from a can of peaches in heavy syrup, or peach preserves.
Peppermint Schnapps	Non-alcoholic mint or peppermint extract, mint Italian soda syrup, or mint leaves.
Port Wine, Sweet Sherry, or Fruit-Flavored Liqueur	Orange juice or apple juice. Substitute equal amount of liquid.
Red Burgundy	Red wine vinegar, grape juice or non-alcoholic wine.
Red Wine	Sweet or dry non-alcoholic wine with a tablespoon of vinegar added to cut the sweetness, grape juice, cranberry juice, grape jelly, tomato juice, beef broth, liquid drained from vegetables, or water. Use equal amounts of liquid as called for in the recipe.
Rum (light or dark)	Water, white grape juice, pineapple juice, apple juice or apple cider, or syrup flavored with almond extract. Substitute equal amounts of liquid.
Red Wine	Red grape juice, cranberry juice, chicken broth, beef broth, vegetable broth, clam juice, fruit juices, flavored vinegar. (Substitute an equal amount of liquid.)
Riesling	White grape juice with a pinch of powdered sugar added.
Sake	Rice vinegar.
Sambuca	Anise Italian soda syrup or fennel.
Savory	Thyme, marjoram, or sage.
Schnapps	To replace 2 tablespoons of schnapps, add 1 teaspoon of a corresponding flavored extract.
Sherry or Bourbon	Orange or pineapple juices, peach syrup, or non-alcoholic vanilla extract. Substitute equal amount of liquid 1 to 2 teaspoons vanilla extract.
Southern Comfort	Peach flavored nectar combined with a small amount of cider vinegar.
Sparkling Wine	Ginger ale, sparkling apple cider, sparkling cranberry juice, or sparkling white grape juice.
Tequila	Cactus juice or nectar.
Triple Sec	Orange juice concentrate, orange juice, orange zest or orange marmalade.
Vermouth, Dry	White grape juice, white wine vinegar, or non-alcoholic white wine.
Vermouth, Sweet	Apple juice, grape juice, balsamic vinegar, non-alcoholic sweet wine, or water with lemon juice.
Vodka	White grape juice or apple cider combined with lime juice or use plain water in place of the vodka.
Whiskey	If a small amount is called for, it can be eliminated.
White Burgundy	Non-alcoholic wine, white grape juice combined with white wine vinegar.
White Wine	Sweet or dry non-alcoholic wine with a tablespoon of vinegar added to cut the sweetness, white grape juice, apple juice, apple cider, tomato juice, chicken broth, liquid drained from vegetables, ginger ale, or water. Use equal amounts of liquid as called for in the recipe.
White Wine, Sweet	White grape juice plus 1 tablespoon Karo corn syrup. (Substitute an equal amount of liquid.)

Oven Temperatures

Fahrenheit (Degrees)	Celsius	Gas Mark (Imperial)	Description
225	105	1/3	very cool
250	120	1/2
275	130	1	cool
300	150	2
325	165	3	very moderate
350	180	4	moderate
375	190	5
400	200	6	moderately hot
425	220	7	hot
450	230	8
475	245	9	very hot

Water Temperatures

	Internal Core Temperature	Description:
Tepid Water	85 to 105 degrees F. 29 to 40 degrees C.	Water is comparable to the temperature of the human body.
Warm Water	115 to 120 degrees F. 46 to 48 degrees C.	Water is touchable but not hot.
Hot Water	130 to 135 degrees F. 54 to 57 degrees C.	Water too hot too touch.
Poach	160 to 180 degrees F. 71 to 82 degrees C.	Poaching is “to cook an item by submerging it in a liquid that is just barely simmering.” Poaching is not a rolling boil. Poaching, compared to boiling, is a much gentler technique.
Simmer	185 to 200 degrees F. 85 to 93 degrees C.	A simmer is sometimes called a “gentle boil.” Small bubbles periodically rise to the surface – the gentler and slower the bubbles, the lower the temperature.
Low Simmer	180 degrees F. 82 degrees C.
Slow Boil	205 degrees F. 96 degrees C.	There is more movement and noticeably larger bubbles than simmering.
Rolling Boil	212 degrees F. 100 degrees C.	The water is rolling, bubbling, and steaming. High Altitude: Each 500 foot increase in altitude will cause a drop of approximately one (1) degree in the boiling point.

Baked Goods - Internal Temperatures

	Internal Core Temperature	Internal Description
Breads		Insert the thermometer from the side of the bread. If the bread is in a loaf pan, insert it just above the edge of the pan directing it at a downward angle.
Quick Breads (Breads, Muffins and Cornbread)	200 degrees F. 93 degrees C.
Yeast Breads	200 to 210 degrees F. 93 to 99 degrees C.
Soft Breads/Dinner Rolls	180 to 190 degrees F. 82 to 88 degrees C.
Scones	200 degrees F. 93 degrees C.
Sourdough BreadsSourdough Breads	200 to 210 degrees F. 93 to 99 degrees C.
Cinnamon Rolls	190 to 200 degrees F. 87 to 93 degrees C.
Water temperature to add yeast	105 to 115 degrees F. 41 to 46 degrees C.
Cakes - Cupcakes	205 to 209 degrees F. 93 to 98 degrees C.	Insert thermometer in the center of the cake.
Carrot Cake	205 to 209 degrees F. 93 to 98 degrees C.	Remember: The cooking process continues even after you remove the cake out of the oven. As the cake cools, the residual heat on the surface slowly penetrates to the middle.
Clafouti (with fruit)	160 degrees F. 71 degrees C.
Devil's Food Cake - Red Velvet Cake	205 degrees F. 93 degrees C.
Molton Chocolate Cakes	160 degrees F. 71 degrees C.
Pound Cake	210 to 212 degrees F. 99 to 100 degrees C.
Tres Leches Cake, Three-Milk Cake	200 degrees F. 93 degrees C.
Upside-Down Cakes	190 to 200 degrees F 88 to 93 degrees C.
Cheesecake		When the internal temperature of a cheesecake rises beyond 160 degrees F. (71 degrees C.) while baking, it will always crack. To prevent this from happening, Take it out of the oven when the cheesecake reaches 150 degrees F. (65 degrees C.) at the center to avoid over baking.
Pies		Insert thermometer a couple inches in from the edge of the pie.
Chocolate Cream Pie	165 degrees F. 74 degrees C.
Custard Pie - Cream Pies	170 to 175 degrees F. 76 to 79 degrees C.	Bake until the custard has set around edges but jiggles slightly in the center when tapped on the side with a wooden spoon.
Fruit Pies (Blueberry, Blackberry, etc.)	175 degrees F. 79 degrees C.	Fruit pies should be juicy and bubbling all over, especially in its center. The pie needs to bubble if it contains a starch thickener, otherwise the starch is not going to thicken.
Pecan Pie	200 degrees F. 93 degrees C.
Pumpkin Pie	175 degrees F. 79 degrees C.
Sweet Potato Pie	175 degrees F. 79 degrees C.
Meringue Pies	160 to 165 degrees F. 71 to 74 degrees C.
Puddings and Custards:		Insert thermometer in the centers. Begin checking temperature about 5 minutes before recommended time.
Bread Pudding	160 degrees F. 71 degrees C.
Creme Brulee	170 to 175 degrees F. 76 to 79 degrees C.
Baked Custard (Old Fashion)	160 degrees F. 71 degrees C.
Flan	170 to 175 degrees F. 76 to 79 degrees C.

Candy Sugar Syrup

	Internal Core Temperature	Description:
Thread Stage	230 to 235 degrees F. 110 to 112 degrees C.	Syrup and Binding agent for fruit pastes:A spoonful of sugar drizzled over a plate forms a fine, thin thread. This stage makes a syrup, not a candy.
Soft-ball Stage	235 to 240 degrees F. 112 to 116 degrees C.	Fudge, Fondant, Creams, Penuche, Maple, etc:When a small amount of sugar syrup is dropped into very cold water, it forms a ball that does not hold its shape when pressed with your fingers.
Firm-ball Stage	244 to 248 degrees F. 118 to 120 degrees C.	Caramels and Divinity:When a small amount of sugar syrup is dropped into very cold water, it forms a ball that holds its shape, but it still sticky, when pressed with your fingers.
Hard-ball Stage	250 to 266 degrees F. 121 to 130 degrees C.	Taffy and MarshmallowsWhen a small amount of sugar syrup is dropped into very cold water, it forms a ball that holds its shape but is pliable.
Soft-crack Stage	270 to 290 degrees F. 132 to 143 degrees C.	Butterscotch and Toffee:When a small amount of sugar syrup is dropped into very cold water, it scan be stretched between your fingers and separates into hard but not brittle threads.
Hard-crack Stage	300 to 310 degrees F. 149 to 154 degrees C.	Brittles and Lollipops:When a small amount of sugar syrup is dropped into very cold water, it will solidify but will separates into hard brittle threads.
Light Caramel Stage	320 to 335 degrees F. 160 to 170 degrees C.	Glazes, coating agentPoured onto a white plate the syrup will be honey-golden in color.
Dark Caramel Stage	Up to 350 degrees F. 177 degrees C. Watch carefully as any temperature above 350 degrees F. begins to burn the sugar and it will develop a bitter, burnt taste.	Glazes, coating agentPoured onto a white plate the syrup will be deep reddish amber in color

Vegetables Internal Temperatures

	Internal Core Temperature	Description
Baked Potato	210 to 212 degrees F. 98 to 100 degrees C.	Potatoes are done if tender when pierced with a fork and the internal temperature reached.
Boiled Whole Potato	200 degrees F. 93 degrees C.

Beef Veal Lamb Internal Temperatures

Degree of Doneness	Internal Core Temperature	Internal Description
Extra-rare or Blue (bleu)	80 to 100 degrees F 26 to 38 degrees C	deep red color and barely warm	feels soft and squishy
Rare	120 to 125 degrees F 49 to 51 degrees C	center is bright red, pinkish toward the exterior portion, and warm throughout	soft to touch
Medium Rare	130 to 135 degrees F 55 to 57 degrees C	center is very pink, slightly brown toward the exterior portion, and slightly hot	yields only slightly to the touch, beginning to firm up
Medium	140 to 145 degrees F 60 to 63 degrees C	center is light pink, outer portion is brown, and hot throughout	yields only slightly to the touch, beginning to firm up
Medium Well	150 to 155 degrees F 65 to 69 degrees C	mostly gray-brown throughout with a hint of pink in the center	firm to touch
Well Done	160 degrees F and above 71 degrees C	steak is uniformly brown or grey throughout	firm or hard to touch
Brisket	165 to 175 degrees F 74 to 79 degrees C	If the meat pulls apart easily, the brisket is ready to serve.
Pot Roast	180 degrees F 82 degrees C	If the meat pulls apart easily, the pot roast is ready to serve. Also called fork tender.
Ground MeatPatties - Meatloaf - Meatballs	160 to 165 degrees F 71 to 74 degrees C	For hamburger patties, insert the digital food thermometer through the side of the patty, all the way to the middle .

Fish Seafood Internal Temperatures

	Internal Core Temperature	Internal Description
FishWhole - Steaks - Fillets		Fish is slightly translucent and flakes easily,
Salmon	130 to 135 degrees F. 54 to 57 degrees C.	Salmon has almost do collagen. This means it will start to lose moisture more quickly than beef.
Halibut -Cod- Red Snapper- Sea Bass-Tilapia	130 to 135 degrees F. 54 to 57 degrees C.
Trout	135 to 140 degrees F. 57 to 60 degrees C.
Tuna - Swordfish - Marlin	125 degrees F. 51 degrees C.	Cook Tuna until medium-rare (do not overcook or the meat will become dry and lose its flavor)
Ahi Tuna (Sashimi grade)	115 to 120 degrees F. 46 to 49 degrees C.	Ahi Tuna is most often served rare or seared rare. This is because the longer you cook it, the more flavor and moisture it loses. Sashimi grade tuna has been flash frozen to kill any parasites.
Shrimp	120 degrees F. 49 degrees C.	Cook until medium-rare and the shrimp just start to turn pink (do not overcook or the shrimp will become dry and lose its flavor).
Medium-size, boiling	3 to 4 minutes
Large-size, boiling	5 to 7 minutes
Jumbo-size, boiling	7 to 8 minutes
Lobster	145 degrees F. 62 degrees C.	Place thermometer in the tail to check the internal temperature. Lobster requires a high temperature than other fish since its muscle fibers are longer and require more heat to shrink.
Boiled or Steamed, whole Lobster	145 degrees F. 62 degrees C.
Grilled Lobster	145 degrees F. 62 degrees C.
Baked, Grilled or Broiled Lobster Tail - each	140 degrees F. 60 degrees C.	Shell cut - piggyback lobster tail (lobster meat is exposed).
Scallops	120 degrees F. 49 degrees C.	Sear, bake, or broil each side for approximately 4 minutes or until an instant-read cooking or meat thermometerinserted into their centers reach 115 degrees F. Remove from heat. The carryover cooking will add another 10 to 15 degrees, for an ideal final temperature of 125 to 130 degrees F. They should also have lost their translucence and turn opaque.
Clams - Mussels - Oysters		Cook clams, mussels, and oysters until their shells just open. Throw away the ones that do not open.
Crab Cakes	150 to 155 degrees F. 65 to 68 degrees C.

Pork Internal Temperatures

	Internal Core Temperature	Internal Description
Medium	140 to 145 degrees F. 60 to 63 degrees C.	pale pink center
Well Done	160 degrees F. and above	steak is uniformly brown throughout
Pork ribs Pork shoulders Brisket	180 to 200 degrees F. 82 to 93 degrees C. 195 to 200 degrees F. 90 to 93 degrees C. 195 to 200 degrees F. 90 to 93 degrees C.	Pale white to tan. Cooked medium to well done
Sausage
Raw Sausage	160 degrees F. 71 degrees C.	no longer pink
Sausage (pre-cooked)	140 degrees F. 60 degrees C.
Ham
Raw Ham	160 degrees F. 71 degrees C.
Pre-cooked Ham	140 degrees F. 60 degrees C.

Poultry Internal Temperatures

	Internal Core Temperature	Internal Description
Whole Chicken or Duck	160 to 165 degrees F. 71 to 74 degrees C.	Insert it in the inner thigh area near the breast of the bird, but not touching the bone. Cook until juices run clear
Dark meat	160 to 165 degrees F. 71 to 74 degrees C.
Breast meat	160 to 165 degrees F. 71 to 74 degrees C.
Thighs, Wings, and Legs	160 to 165 degrees F. 71 to 74 degrees C.
Whole Turkey - Oven Roasted Turkey Deep Fried or Cajun Fried Turkey	165 degrees F. 74 degrees C. 170 degrees F. (in the breast) 76 degrees C.	Juices run clear and leg moves easily.
Ground Poultry(Chicken and Turkey)	160 to 165 degrees F. 71 to 74 degrees C.	For patties, insert the digital food thermometer through the side of the patty, all the way to the middle.
Turkey Stuffing (cooked alone or in turkey)	165 degrees F. 74 degrees C.	For the stuffing inside of a turkey, duck, or chicken: place the thermometer to the center of the stuffing.

Miscellaneous Internal Temperatures

	Internal Core Temperature	Description
Casseroles and Leftovers	165 to 175 degrees F. 74 to 79 degrees C.	Insert thermometer in the center. Some times the 165 degrees F. temperature only warms the casserole, and may not be not enough for you. Then continue until 175 degrees F. is reached.
Sauces using eggs: Hollandaise Sauce	160 degrees F. 150 degrees F.	As raw eggs carries a risk of salmonella infection. Heat the sauce to 160 degrees F. on your digital thermometer to kill bacteria.
Egg Dishes Sauces using eggs:	160 degrees F. 71 degrees C.	When eggs are part of the recipe it is necessary that the internal temperature of the baking item reach at least 160 degrees F. (71 degrees C.) in order to kill any dangerous bacteria.
Egg Nog and Ice Cream Custard	160 to 165 degrees F. 71 to 74 degrees C.