Equivalents
Measurements
1 tablespoon =
2 tablespoons =
4 tablespoons =
5 tablespoons + 1 tsp =
16 tablespoons =
1/16 cup =
1/8 cup =
1/6 cup =
1/4 cup =
1/3 cup =
3/8 cup =
1/2 cup =
2/3 cup =
3/4 cup =
1 cup = 48 tsps
2 cups = 16 fl oz
3 cups = 24 fl oz
4 cups
8 cups
16 cups
1 cup =
8 fluid ounces =
1 pint =
1 quart =
4 cups =
1 gallon =
16 ounces =
3 teaspoons = 1/2 fl oz
1/8 cup
= 1 fl oz
1/4 cup
= 2 fl oz
1/3 cup
1 cup
= 8 fl oz
1 tablespoon
2 tablespoons
2 tablespoons + 2 tsps
4 tablespoons
5 tablespoons + 1 tsps
6 tablespoons
8 tablespoons
10 tablespoons + 2 tsps
12 tablespoons
= 8 fl oz =
= 1 pint =
= 1 1/2 pints
= 32 fl oz =
= 64 fl oz =
= 128 fl oz =
16 tablespoons
1 cup
2 cups
2 pints
1 quart
4 quarts
1 pound
U.S. – Metric Conversions
Capacity
1/5 tsp
1 tsp
1 Tb
1 fluid oz
1/5 cup
1 cup
2 cups (1 pint)
4 cups (1 quart)
4 quarts (1 gal)
1/2 pint
1/2 quart
2 pints = 1 qt
2 qts = 1/2 gal
4 qts = 1 gal
Capacity
1 mililiter
5 ml
15 ml
30 ml
47 ml
100 ml
237 ml
240 ml
473 ml
1 liter
1 cup sour cream
1 cup Tofutti or other non dairy sour
cream alternative
1 cup sweetened condensed milk
Mix: 1 cup Dairfree powder + 1 cup
sugar + 1 cup boiling water + 1 T gluten
free/cornfree margarine + 1/2 tsp gluten
free vanilla
= 1/5 tsp
= 1 tsp
= 1 Tb
= 1 fl oz
= 1/5 cup
= 3.4 fluid oz
= 1 cup
= 1 cup
= 2 cups
= 34 fluid oz
(4.2 cups /
2.1 pints /
1.06 quarts /
0.26 gallon)
1 cup buttermilk
1 cup milk
28 grams
454 grams
Metric – U.S. Conversions
Substitutions
1 cup rice milk
1 cup coconut milk
1 cup hemp milk
1 cup almond milk
1 cup soy milk
1 cup water
1 cup rice milk + 1 yolk
1 cup water + 1 yolk
1 mililiter
5 ml
15 ml
30 ml
47 ml
237 ml
473 ml
.95 liter
3.8 liters
Weight
1 oz
1 pound
Weight
1 gram
100 grams
500 grams
1 kilogram
.035 ounce
3.5 ounces
1.10 lb
2.205 lbs
(35 ounces)
1 cup yogurt
1 cup plain rice, soy or hemp milk + 1 TB lemon juice /cup
(allow to sit and sour 5 mins)
1 cup plain rice, soy or hemp milk + 1 TB apple cider
vinegar/cup (allow to sit and sour 5 mins)
1 cup plain dairy-free yogurt + 1 Tb lemon juice or vinegar
(allow to sit 5 mins and sour)
1 cup heavy cream
1 c up coconut milk yogurt
1 cup rice milk yogurt
1 cup soy milk yogurt
1 cup fruit puree
1 cup unsweetened applesauce
1 cup light cream
1 cup So Delicious Creamer
1 cup light coconut milk
1 cup Silk Soy Creamer
1 cup So Delicious Creamer
1 cup full fat coconut milk
2/3 cup dairy-free milk + 1/3 cup melted
butter (or canola oil, or coconut oil)
1 cup Silk Soy Creamer
8 Tb butter (1 stick)
1 cup evaporated milk
3/4 cup water + 1 cup Darifree powder
1/3 cup organic canola oil
1/3 cup coconut oil
1/3 cup olive oil (not for baking)
Ricotta cheese / Cottage cheese
8 oz cream cheese
8 oz Tofutti or other non dairy cream
cheese
1 cup peanut butter, almond butter
or cashew butter
1 cup sunflower seed butter
Nuts
(peanuts, cashews, almonds, walnuts, pecans,
pinenuts, pistachios, etc)
Equal Amounts:
Toasted coconut
Sunflower seeds
Pumpkin seeds
Crushed cornflakes
Crushed crispy rice cereal
Crushed potato chips
Flax cereal
High Protein Flour
(for use with bread / pie crusts / baked
goods)
2 ¼ cups chickpea flour
2 cups superfine brown rice flour
2 cups potato starch (not flour)
2 cups tapioca starch
4 tsp xanthan gum
For recipes w/yeast add ½ tsp of addt’l
xanthan gum per cup of flour needed)
1 cup cheese
1 lb firm tofu (halved) + 1 cup safflower oil + 1/2 tsp salt
small pinch sugar
1 cup vegan cheese alternative
Combine half of tofu and all other ingredients in blender till
smooth. Smash other half of tofu with fork into small lumps
and add to blended mixture. Use 1:1 ratio in recipes.
1 cup corn syrup
1 cup honey
1 cup agave nectar
1 cup maple syrup
1 cup mayonnaise
1 cup Veganaise (vegan no allergens)
1 cup Spectrum (egg-free)
1 cup Mindful May (no allergens)
1 egg
3 T unsweetened applesauce + 1 tsp baking powder for each egg
1 T flax meal + 3 T hot water for each egg (mix and let sit 5 mins)
1.5 tsp Ener-G Egg Replacer + 2 T water or dairy free milk for each egg
1 tsp baking powder + 1.5 T water + 1.5 T oil
3 T mashed bananas
3 T fruit puree + 1 tsp baking powder for each egg
4 T pureed silken tofu (pureed in blender) + 1 tsp baking powder for
each egg
3.5 T prepared gelatin
All Purpose Flour
(for use with all-purpose flour recipes)
4.5 cups white rice flour
1.5 cups sweet (glutinous) rice flour
2 cups potato starch (not flour)
1 cup tapioca starch
4 tsp xanthan gum
For recipes w/yeast add 3/4 tsp of addt’l
xanthan gum per cup of flour needed)
1 cup refined white/brown cane sugar
1 cup coconut palm sugar
1 egg white
1 T plain agar powder dissolved in 1 T
water. Beat, chill for 15 mins, then beat
again.
High Fiber Flour
(for use with bread & extra fiber)
2 cups superfine brown rice flour
2 cups sweet white sorghum flour
1 1/3 cups tapioca starch
2/3 cup potato starch (not flour)
3 tsp xanthan gum
For recipes w/yeast add ½ tsp of addt’l
xanthan gum per cup of flour needed)