National Healthy School Canteens

Participant’s Workbook

Table 1: Weights and measures conversion table

Page last updated: 23 October 2013

Some of the figures on this table have been corrected, an updated version can be found on the Addendum Table 1: Weights and Measures conversion table

Commodity 1tablespoon 1 cup 3/4 cup 2/3 cup 1/2 cup 1/3 cup 1/4 cup
Almonds, ground10g100g75g65g50g40g25g
Apple (125g), puréed20g200g150g135g100g70g50g
Arrowroot10g130g100g90g65g45g35g
Bacon (50g rasher), chopped15g180g135g120g90g60g45g
Baking powder10g130g100g90g65g45g35g
Beans, dried15g200g150g135g100g70g50g
Beans, fresh10g120g90g80g60g40g30g
Bean shoots10g100g75g65g50g40g25g
Bicarbonate of soda10g130g100g90g65g45g35g
Biscuit crumbs10g120g90g80g60g40g30g
Bran10g90g65g60g45g35g25g
Breadcrumbs, dried10g90g65g60g45g35g25g
Breadcrumbs, fresh5g40g30g25g20g12g10g
Cabbage, shredded-100g75g65g50g40g25g
Cake crumbs5g60g45g40g30g20g15g
Capsicum (125g whole), diced10g120g90g80g60g40g30g
Carrot (125g whole), diced12g150g110g100g75g50g40g
Cauliflower, florets-120g90g80g60g40g30g
Celery (100g stalk), sliced12g150g110g100g75g50g40g
Cheese20g250g190g165g125g85g65g
Cheese, grated10g120g90g80g60g40g30g
Chicken, cooked, chopped12g150g110g100g75g50g40g
Chicken, uncooked, chopped20g220g165g160g110g80g55g
Chutney20g250g190g165g12g85g65g
Citric acid10g130g100g90g65g45g35g
Cocoa10g130g100g90g65g45g35g
Coconut8g90g70g60g45g30g25g
Corn, kernels12g150g110g100g75g50g40g
Cornflakes5g30g25g20g15g10g8g
Cornflour10g130g100g90g65g45g35g
Couscous15g200g150g135g100g70g50g
Cracked wheat8g90g65g60g45g35g25g
Cream cheese20g250g190g165g125g85g65g
Cream of tartar10g130g100g90g65g45g35g
Cucumber (200g whole), diced12g150g110g100g75g50g40g
Custard powder10g130g100g90g65g45g35g
Eggplant (200g whole)12g150g110g100g75g50g40g
Egg (60g)20g250g190g165g125g85g65g
Egg white (40g)20g250g190g165g125g85g65g
Egg yolk (20g)20g250g190g165g125g85g65g
Flour10g150g110g100g75g50g40g
Fruit, chopped or diced12g150g110g100g75g50g40g
Fruit, dried or glacé15g180g135g120g90g60g45g
Fruit purée20g200g150g135g100g70g50g
Gelatine12g150g110g100g75g50g40g
Glucose, liquid25g330g250g220g165g110g80g
Golden syrup20g300g225g200g150g100g75g
Honey20g300g225g200g150g100g75g
Jam20g300g225g200g150g100g75g
Leek (150g whole), diced10g120g90g80g60g40g30g
Lentils15g200g150g135g100g70g50g
Margarine20g250g190g165g125g85g65g
Mayonnaise20mL250mL190mL165mL125mL85mL65Ml
Meat, cooked, chopped12g150g110g100g75g50g40g
Meat, uncooked, chopped20g220g165g160g110g80g55g
Milk20mL250mL190mL165mL125mL85mL65mL
Milk powder10g100g75g65g50g40g25g
Mushrooms, sliced10g100g65g75g50g40g25g
Nuts, chopped15g120g90g80g60g40g30g
Nuts, whole10g100g75g65g50g40g25g
Nuts, whole10g100g75g65g50g40g25g
Oil20mL250mL190mL165mL125mL85mL65mL
Onion (125g whole), diced12g150g110g100g75g50g40g
Parsnip (125g whole), diced12g150g110g100g75g50g40g
Pasta, cooked20g200g150g135g100g70g50g
Pasta, uncooked10g100g75g66g50g33g25g
Peas, dried15g200g150g135g100g70g50g
Peas, fresh12g150g100g100g75g50g40g
Peel, mixed12g150g110g100g75g50g40g
Polenta12g150g110g100g75g50g40g
Potato (150g whole), diced12g150g110g100g75g50g40g
Rice flour10g130g100g90g65g45g35g
Rice, uncooked15g200g150g135g100g70g50g
Rolled oats10g100g75g65g50g40g25g
Salt20g250g190g165g125g85g65g
Seafood, cooked, chopped12g150g110g100g75g50g40g
Seafood, uncooked, chopped12g220g165g160g110g80g55g
Sesame seeds12g150g110g100g75g50g40g
Snow peas-100g75g65g50g40g25g
Spices10g130g100g90g65g45g35g
Sugar20g250g190g165g125g85g65g
Sugar, brown15g180g135g120g90g60g45g
Sugar, caster20g250g190g165g125g85g65g
Tartaric acid10g130g100g90g65g45g35g
Tomato (125g whole), diced20g200g150g135g100g70g50g
Tomato paste20g250g190g165g125g85g65g
Tomatoes, semi- dried12g150g110g100g75g50g40g
Vegetables, chopped or diced12g150g110g100g75g50g40g
Vegetables, mashed20g250g190g165g125g85g65g
Wheat germ10g90g65g60g45g35g25g
Yeast, compressed15g180g135g120g90g60g45g
Yeast, dried14g180g135g120g90g60g45g
Yoghurt20mL250mL190mL165mL125mL85mL65mL
Zucchini (100g whole), diced10g120g90g80g60g40g30g

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