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Common ingredient measures
Ingredient
Amount
g
almond meal
1 cup
120g
almonds
1 cup
140g
barley, pearled uncooked
1 cup
200g
black beans, dry
1 cup
190g
breadcrumbs, dry
1 cup
90g
buckwheat, uncooked
1 cup
190g
cashews
1 cup
140g
chia seeds
1 tsp
5g
chia seeds
¼ cup
50g
chickpeas, dry
1 cup
190g
chickpea flour
½ cup
60g
cocoa powder
1 cup
100g
coconut, desiccated
1 cup
85g
couscous, uncooked
1 cup
180g
dates, pitted
1 cup
155g
flour, buckwheat
1 cup
140g
flour, plain
1 cup
150g
flour, rice
1 cup
180g
freekeh, uncooked
1 cup
200g
honey
½ cup
160g
kidney beans, red, dry
1 cup
190g
lentils, brown, dry
1 cup
210g
lentils, puy, dry
1 cup
200g
lentils, red, split, dry
1 cup
190g
linseeds, whole
1 tsp
5g
linseeds, whole
¼ cup
45g
milk
1 cup
250g
millet, hulled, uncooked
1 cup
190g
olive oil
1 tbs
20g
peanut butter
1 tbs
20g
peanut butter
¼ cup
70g
pepitas
¼ cup
40g
popcorn kernels
1 cup
225g
quinoa, uncooked
1 cup
190g
rice, arborio rice, uncooked
1 cup
220g
rice, long grain, basmati, uncooked
1 cup
210g
rice, long grain, brown, uncooked
1 cup
210g
rice, sushi rice, uncooked
1 cup
225g
rolled oats, traditional
1 cup
105g
sugar, raw
1 cup
205g
sugar, caster
1 cup
215g
sugar, brown
1 cup
200g
sultanas
1 cup
170g
sunflower seeds
¼ cup
40g
yoghurt
1 cup
250g
tahini
1 tbs
20g
tahini
¼ cup
65g
walnuts, whole pieces
1 cup
110g
Looking for recipe inspiration? Head over to our recipe hub to explore our collection of easy, dietitian approved and nutritious meals or subscribe to our Recipe of the Week newsletter.
