Weights and measures conversion tables
If you prefer weight or other measures, use our handy conversion tables to adapt our recipes easily to the method you’re most comfortable with.
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We use standard measurements where:
1 teaspoon is 5ml
1 tablespoon is 15ml
1 cup is 250 ml (8fl oz)
Dry ingredients
| Cup measures | ¼ cup | ½ cup | ¾ cup | 1 cup |
|---|---|---|---|---|
| Flour - plain | 35g | 65g | 100g | 130g |
| Flour - wholemeal | 30g | 60g | 100g | 132g |
| Flour - gluten-free mix | 35g | 70g | 100g | 150g |
| Sugar - white | 55g | 110g | 160g | 210g |
| Sugar - brown | 40g | 75g | 110g | 150g |
| Sugar - caster | 60g | 120g | 175g | 230g |
| Sugar - icing/powdered | 35g | 70g | 100g | 210g |
| Breadcrumbs | 25g | 50g | 75g | 100g |
| Rolled oats | 20g | 45g | 70g | 90g |
| Coconut, dessicated | 25g | 50g | 75g | 100g |
| Spoon measures | 1 teaspoon | 1 tablespoon |
|---|---|---|
| Baking powder | 3.4g | 10g |
| Cocoa | 1.8g | 5.3g |
| Salt | 5.69g | 25g |
| Cornflour | 2g | 6.25g |
Produce
| Produce | Amount | Weight |
|---|---|---|
| Broccoli | 1 head | 500g |
| Broccoli | 1 cup florets | 82.5g |
| Broccolini | 1 bunch | 165g |
| Butternut/pumpkin | 1 whole, peeled | 850g |
| Bok choy/pak choy | 1 bunch | 150g |
| Cauliflower | 1 head | 1000g |
| Cauliflower | 1 cup florets | 115g |
| Cabbage | 1 small, whole | 800g |
| Capsicum, sliced, jarred or roasted | 1 cup | 170g |
| Carrot | 1 medium | 150g |
| Carrot | 1 large | 250g |
| Celeriac | 1 cup, chopped | 140g |
| Coleslaw | 1 cup | 80g |
| Dried fruit (currants, raisins, sultanas, dates) | 1 cup | 150g |
| Eggplant | 1 small | 250g |
| Eggplant | 1 large | 334g |
| Green beans | 1 cup, chopped | 130g |
| Kale | 1 bunch | 175g |
| Sweet potato/kumara | 1 cup, chopped | 200g |
| Sweet potato/kumara | 1 cup, grated | 100g |
| Sweet potato/kumara | 1 medium | 135g |
| Leek | 1 medium or 2 cups, sliced | 212g |
| Lettuce, cos | 1 small | 85g |
| Lettuce, iceberg | 1 medium | 600g |
| Mushrooms, button | 1 small | 10g |
| Mushrooms | 1 cup, chopped or sliced | 68g |
| Olive, pitted | 1/4 cup | 50g |
| Potatoes | 1 potato | 150g |
| Salad greens including baby spinach | 1 cup | 15g |
| Rhubarb | 1 cup, chopped | 100g |
| Tomates, cherry/grape | 1 cup | 165g |
| Tomates, cherry/grape | punnet | 180g |
Energy measures
Food provides energy for bodily functions. This energy is measured in units called calories, kilojoules or kilocalories. To work out how many calories in a kilojoule, or vice versa, use the following: 1 kilojoule = 0.2 calories (cals) 1 calorie = 4.2 kJs.
