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Calculating
Weights and Measures
Standard
English Equivalents |
Converting Between Standard English and
Metric Units |
Temperature
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Healthy
Substitutions
These
guides can assist with abbreviations, conversions between Standard
English and Metric measurements, identifying and converting unusual
weights and measures, and substituting for ingredients that are high in
fat and cholesterol.
Abbreviations
A list of common
measurement units, both Standard English and Metric, and their
abbreviations.
Standard English
cup = C
fluid cup = fl C
fluid ounce = fl oz.
fluid quart = fl qt.
foot = ft
gallon = gal
inch = in
ounce = oz
pint = pt
pound = lb
quart = qt
tablespoon = T or Tbsp
teaspoon = t or tsp
yard = yd
Metric
millimeter = mm
centimeter = cm
meter = m
kilometer = km
milliliter = mL
liter = L
milligram = mg
gram = g
kilogram = kg
Standard
English Equivalents
Wet Measure
1 tablespoon = 1/2 fluid
ounce
1 jigger = 1 1/2 fluid
ounces (3 tablespoons)
1 fluid cup = 8 fluid
ounces
1 fluid cup = 1/2 pint
1 pint = 2 fluid cups
1 quart = 4 fluid cups
1 quart = 2 pints
1 gallon = 128 fluid
ounces
1 gallon = 4 quarts
1 peck = 8 quarts
1 peck = 2 gallons
Dry Measure
1 tablespoon = 3
teaspoons
1/4 cup = 4 tablespoons
1/3 cup = 5 1/3
tablespoons
1/2 cup = 8 tablespoons
2/3 cup = 10 2/3
tablespoons
3/4 cup = 12 tablespoons
1 cup = 16 tablespoons
1 cup = 48 tablespoons
1 pound = 16 ounces
1 bushel = 4 pecks
Converting Between Standard English and
Metric Units
Guides
for converting Standard English to Metric and Metric to Standard
English units, divided by weight, volume, temperature and distance.
Weight
1 ounce = 28.35 grams
1 pound = 453.59 grams
1 gram = 0.035 ounce
100 grams = 3.5 ounces
1000 grams = 2.2 pounds
1 kilogram = 35 ounces
1 kilogram = 2.2
pounds
Volume
1 milliliter = 1/5
teaspoon
1 milliliter = 0.03
fluid ounce
1 teaspoon = 5
milliliters
1 tablespoon = 15
milliliters
1 fluid ounce = 30
milliliters
1 fluid cup = 236.6
milliliters
1 quart = 946.4
milliliters
1 liter (1000
milliliters) = 34 fluid ounces
1 liter (1000
milliliters) = 4.2 cups
1 liter (1000
milliliters) = 2.1 fluid pints
1 liter (1000
milliliters) = 1.06 fluid quarts
1 liter (1000
milliliters) = 0.26 gallon
1 gallon = 3.8
liters
Temperature
Conversion
Formulas:
°C = (°F - 32) X 5/9
°F = (°C X 9/5) + 32
32°F = 0°C
40°F = 4.4°C
100°F = 37.7°C
200°F = 93.3°C
225°F = 107.2°C
250°F = 121.1°C
275°F = 135°C
300°F = 148.9°C
325°F = 162.8°C
350°F = 176.7°C
375°F = 190.6°C
400°F = 204.4°C
425°F = 218.3°C
450°F = 232.2°C
475°F = 246.1°C
500°F =
260°C
Distance
1 inch= 2.5 centimeters
1 foot = 30 centimeters
1 millimeter = 0.04 inch
1 centimeter = 0.4 inch
1 meter = 3.3 feet
Healthy
Substitutions
Sour Cream Substitutes
Plain low-fat yogurt
1/2 cup cottage cheese
blended with 1 1/2 tsp. lemon juice
Fat-free sour
cream
Whipped Cream Substitutes
Chilled, whipped
evaporated skim milk
Nondairy whipped
ping made from polyunsaturated fat
Cream Substitutes
Evaporated skim
milk
Whole Milk (as a beverage or in
recipes) substitutes
Skim, 1 percent or
2 percent milk
Full-fat Cheese Substitutes
Low-fat, skim-milk
cheese
Cheese made with less
than 5 grams of fat per ounce
Fat-free cheese
Ricotta Cheese Substitutes
Low-fat or fat-free
cottage cheese
Non-fat or low-fat
ricotta cheese
Ice Cream Substitutes
Low-fat or nonfat ice
cream
Frozen low-fat or nonfat
yogurt
Frozen fruit juice
products
Sorbet
Ground Beef Substitutes
Extra lean ground beef
Lean ground turkey
or chicken
Bacon Substitutes
Canadian bacon
Lean ham
Sausage Substitutes
Lean ground turkey
95% fat-free
sausage
Whole Egg Substitutes
Two egg whites
1/4 cup cholesterol-free
liquid egg product
1 egg white plus 2 tsp.
oil
One egg yolk = one egg
white
One egg (as
thickener) = 1 tablespoon flour
Mayonnaise Substitutes
Low-fat or fat-free
mayonnaise
Whipped salad dressing
Plain low-fat
yogurt combined with low-fat cottage cheese
Salad Dressing Substitutes
Low-calorie commercial
dressings
Homemade dressing
made with unsaturated oils, water, and vinegar or lemon juice
Cream Soup Substitutes
Defatted broths
Broth-based or
skim milk-based soups
Nut Substitutes
Dried fruit such
as raisins, chopped dried apricots or dried cranberries
Chocolate Substitutes
1 ounce baking
chocolate = 3 tablespoons cocoa powder and 1 tablespoon oil
Butter, Lard, and Other Saturated
Fat (coconut oil, palm oil) Substitutes
Soft tub margarine
(first ingredient on food label, listed as liquid vegetable oil*
Corn, cottonseed olive
grapeseed (canola) safflower, sesame, soybean, or sunflower oil.
* (When cooking, it is better not to substitute
reduced-fat margarine
or corn oil spreads for regular butter and margarine unless a recipe
has been specifically developed for their use. Their increased water
content can make a substantial difference in the food's taste,
appearance and texture).
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