National Healthy School Canteens

Participant’s Workbook

Addendum Table 1: Weights and measures conversion table

Page last updated: 23 October 2013

Commodity 1tablespoon 1 cup 3/4 cup 2/3 cup 1/2 cup 1/3 cup 1/4 cup
Almonds, ground 5g 100g 75g 65g 50g 40g 25g
Apple (125g), puréed 15g 265g 200g 175g 135g 90g 65g
Arrowroot 10g 125g 95g 85g 65g 40g 30g
Bacon (50g rasher), chopped 5g 95g 70g 65g 45g 30g 25g
Baking powder 15g 230g 175g 155g 115g 75g 55g
Beans, dried 10g 180g 135g 120g 90g 60g 50g
Beans, fresh 10g 120g 90g 80g 60g 40g 30g
Bean shoots 5g 35g 25g 20g 15g 10g 8g
Bicarbonate of soda 15g 230g 175g 155g 115g 75g 60g
Biscuit crumbs 10g 120g 90g 80g 60g 40g 30g
Bran 5g 65g 50g 40g 30g 20g 15g
Breadcrumbs, dried 10g 110g 80g 75g 55g 35g 25g
Breadcrumbs, fresh 5g 45g 35g 30g 25g 15g 10g
Cabbage, shredded - 100g 75g 65g 50g 40g 25g
Cake crumbs 5g 60g 45g 40g 30g 20g 15g
Capsicum, diced 10g 120g 90g 80g 60g 40g 30g
Carrot, diced 10g 125g 95g 85g 60g 40g 30g
Cauliflower, florets - 115g 85g 75g 55g 40g 30g
Celery (100g stalk), sliced - 130g 100g 85g 65g 45g 35g
Cheese 20g 250g 190g 165g 125g 85g 65g
Cheese, grated 10g 120g 90g 80g 60g 40g 30g
Chicken, cooked, chopped 10g 140g 105g 95g 70g 45g 35g
Chicken, uncooked, chopped 20g 265g 200g 175g 135g 90g 65g
Chutney 20g 315g 235g 210g 160g 105g 80g
Citric acid 10g 130g 100g 90g 65g 45g 35g
Cocoa 10g 90g 70g 60g 45g 30g 25g
Coconut 10g 90g 70g 60g 45g 30g 25g
Corn, kernels 10g 175g 130g 115g 85g 60g 45g
Cornflakes 5g 30g 25g 20g 15g 10g 8g
Cornflour 5g 100g 75g 65g 50g 35g 25g
Couscous 10g 185g 140g 125g 95g 60g 45g
Cracked wheat, uncooked (Bulgur) 10g 180g 135g 120g 90g 60g 45g
Cream cheese 20g 250g 190g 165g 125g 85g 65g
Cream of tartar 15g 230g 175g 155g 115g 75g 55g
Cucumber (200g whole), diced 10g 140g 105g 95g 70g 45g 35g
Custard powder 10g 130g 100g 90g 65g 45g 35g
Eggplant (200g whole) - 90g 70g 60g 45g 30g 25g
Egg (60g) 20g 250g 190g 165g 125g 85g 65g
Egg white (40g) 20g 250g 190g 165g 125g 85g 65g
Egg yolk (20g) 20g 250g 190g 165g 125g 85g 65g
Flour 10g 135g 100g 90g 65g 45g 35g
Fruit, chopped or diced 10g 165g 125g 110g 85g 55g 40g
Fruit, dried or glacé 10g 175g 130g 115g 90g 60g 45g
Fruit purée 20g 265g 200g 175g 130g 90g 65g
Gelatine 10g 160g 120g 105g 80g 55g 40g
Glucose, liquid 20g 350g 260g 230g 175g 115g 90g
Golden syrup 20g 360g 270g 240g 180g 120g 90g
Honey 20g 360g 270g 240g 180g 120g 90g
Jam 20g 350g 260g 230g 175g 115g 90g
Leek (150g whole), diced 5g 95g 70g 65g 50g 30g 25g
Lentils 10g 190g 140g 125g 95g 65g 50g
Margarine 15g 240g 180g 160g 120g 80g 60g
Mayonnaise 20mL 250mL 190mL 165mL 125mL 85mL 65mL
Meat, cooked, chopped 10g 200g 155g 130g 100g 65g 50g
Meat, uncooked, chopped 15g 215g 160g 145g 110g 70g 55g
Milk 20mL 250mL 190mL 165mL 125mL 85mL 65mL
Milk powder 10g 130g 100g 90g 65g 45g 35g
Mushrooms, sliced 5g 85g 65g 55g 45g 30g 20g
Nuts, chopped 10g 120g 90g 80g 60g 40g 30g
Nuts, whole 10g 145g 110g 95g 75g 50g 35g
Oil 20mL 250mL 190mL 165mL 125mL 85mL 65mL
Onion (125g whole), diced 10g 170g 130g 115g 85g 55g 45g
Parsnip (125g whole), diced 10g 140g 105g 95g 70g 45g 35g
Pasta, cooked 10g 155g 115g 105g 80g 50g 40g
Pasta, uncooked 5g 110g 80g 75g 55g 35g 30g
Peas, dried 15g 210g 160g 140g 105g 70g 50g
Peas, fresh 10g 145g 110g 95g 75g 50g 35g
Peel, mixed 10g 180g 135g 120g 90g 60g 45g
Polenta 10g 190g 140g 130g 95g 65g 50g
Potato (150g whole), diced 10g 155g 115g 105g 80g 50g 40g
Rice flour 10g 170g 130g 115g 85g 55g 40g
Rice, uncooked 15g 220g 165g 145g 110g 75g 55g
Rolled oats 5g 80g 60g 55g 40g 25g 20g
Salt 20g 300g 225g 200g 150g 100g 75g
Seafood, cooked, chopped 10g 160g 120g 105g 80g 55g 40g
Seafood, uncooked, chopped 10g 160g 120g 105g 80g 55g 40g
Sesame seeds 10g 140g 105g 95g 70g 45g 35g
Snow peas, whole - 105g 80g 70g 50g 35g 25g
Spices 10g 130g 100g 90g 65g 45g 35g
Sugar 15g 210g 160g 140g 105g 70g 50g
Sugar, brown (unpacked) 10g 155g 115g 105g 80g 50g 40g
Sugar, caster 15g 210g 160g 140g 105g 70g 50g
Tartaric acid 10g 130g 100g 90g 65g 45g 35g
Tomato (125g whole), diced 10g 190g 140g 125g 95g 65g 50g
Tomato paste 20g 280g 210g 185g 140g 95g 70g
Tomatoes, semi- dried 10g 140g 105g 95g 70g 45g 35g
Vegetables, chopped or diced 10g 145g 110g 95g 75g 50g 35g
Vegetables, mashed 15g 250g 190g 165g 125g 85g 65g
Wheat germ 5g 100g 75g 65g 50g 35g 25g
Yeast, compressed 15g 220g 165g 150g 110g 75g 55g
Yeast, dried 15g 200g 150g 130g 100g 65g 50g
Yoghurt 20mL 250mL 190mL 165mL 125mL 85mL 65mL
Zucchini (100g whole), diced 10g 130g 100g 85g 65g 45g 30g

References:

Cameron S & Russell S 2003, Cookery the Australian Way, 7th Edition, Macmillan Education Australia, South Yarra.

Food Standards Australia New Zealand, AUSNUT 2011-13 Food Measures Database. Available at www.foodstandards.gov.au/science/monitoringnutrients/ausnut/ausnutdatafiles/Pages/foodmeasures.aspx [Accessed September 2016].

Gebhardt SE & Thomas RG 2002, Nutritive Value of Foods, United States Department of Agriculture, Agricultural Research Service, Home and Garden Bulletin 72.

Government of Canada, Canadian Nutrient File – Search by Food. Available at food-nutrition.canada.ca/cnf-fce/index-eng.jsp [Accessed August 2016].