Food Equivalents

Fresh Fruit

Apples, Whole

1 Pound (3 Medium)

2 3/4 Cups Pared and Diced or Sliced

Apricots, Whole

1 Pound (8 to 12)

2 1/2 Cups Halved or Sliced

Avocado

1 Pound (2 Medium)

2 1/2 Cups Sliced

Bananas, Whole

1 Pound (3 to 4)

2 Cups Sliced

or 1 1/3 Cups Mashed

Cherries, Red

1 Pound

2 Cups Pitted

Cranberries

1 Pound (4 Cups)

4 Cups Sauce

Currants

1 Pound

3 Cups

Grapes

1 Pound

2 1/2 Cups Seeded

Lemon

1 Medium

3 Tablespoons Juice

2 Teaspoons Grated Peel

Lime

1 Medium

2 Tablespoons Juice

Orange

1 Medium

1/4 to 1/3 Cup Juice

1/2 Cup Diced or Sectioned

Peaches

1 Medium

1/2 Cup Sliced

Pears

1 Medium

1/2 Cup Sliced

Rhubarb, Cut

1 Pound

(4 to 8 Pieces)

2 Cups Cooked

Strawberries

1 Quart

1 Pint

4 Cups Sliced

1 3/4 Cup Sliced

Fresh Vegetables

Beans, Green

1 Pound (3 Cups)

2 1/2 Cups Cooked

Beets, Without Tops

1 Pound (4 Medium)

2 Cups Cooked and Diced

Brussels Sprouts

1 Pound (4 Cups)

2 1/2 Cups Cooked

Cabbage

1 Pound

(1 Small Head)

5 Cups Shredded

or 2 Cups Cooked

Carrots

1 Pound

(6 to 8 Medium)

3 Cups Shredded,

2 1/2 Cups Diced,

or 2 to 2 1/2 Cups Cooked

Celery

1 Medium Bunch

4 1/2 Cups Diced or Chopped

Corn, Ears

12 Medium

2 1/2 Cups Cooked

Green Onions

with Tops

1 Bunch

(7 Medium Onions)

1/2 Cup Sliced

Green Pepper

1 Large (6 Ounces)

1 Cup Diced

Mushrooms, Crowns

Sliced

Chopped

1/4 Pound

(1 1/4 Cups)

1/2 Cup Cooked

3/8 Cup Cooked

3/8 Cup Cooked

Olives, Stuffed

4 Ounces (48 Small)

1 Cup Sliced

Onions

1 Medium

1/2 Cup Chopped

Potatoes

1 Pound (3 Medium)

2 Cups Pared,

Thinly Sliced;

2 Cups Cubed

and Cooked;

or 1 3/4 Cup Mashed

Radishes

1 Bunch

about 1 Cup Sliced

Spinach

1 Pound (4 Cups)

1 1/2 Cup Cooked

Tomatoes

1 Pound (4 Small)

1 1/2 Cup Cooked

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