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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.

Skip straight to:

  1. Dry ingredients
  2. Produce
  3. Energy measures

We use standard measurements where:
1 teaspoon is 5ml
1 tablespoon is 15ml
1 cup is 250 ml (8fl oz)

Dry ingredients

Cup measures¼ cup½ cup¾ cup1 cup
Flour - plain35g65g100g130g
Flour - wholemeal30g60g100g132g
Flour - gluten-free mix35g70g100g150g
Sugar - white55g110g160g210g
Sugar - brown40g75g110g150g
Sugar - caster60g120g175g230g
Sugar - icing/powdered35g70g100g210g
Rolled oats20g45g70g90g
Coconut, dessicated25g50g75g100g
Spoon measures1 teaspoon1 tablespoon
Baking powder3.4g10g


Broccoli1 head500g
Broccoli1 cup florets82.5g
Broccolini1 bunch165g
Butternut/pumpkin1 whole, peeled850g
Bok choy/pak choy1 bunch150g
Cauliflower1 head1000g
Cauliflower1 cup florets115g
Cabbage1 small, whole800g
Capsicum, sliced, jarred or roasted1 cup170g
Carrot1 medium150g
Carrot1 large250g
Celeriac1 cup, chopped140g
Coleslaw1 cup80g
Dried fruit (currants, raisins, sultanas, dates)1 cup150g
Eggplant1 small250g
Eggplant1 large334g
Green beans1 cup, chopped130g
Kale1 bunch175g
Sweet potato/kumara1 cup, chopped200g
Sweet potato/kumara1 cup, grated100g
Sweet potato/kumara1 medium135g
Leek1 medium or 2 cups, sliced212g
Lettuce, cos 1 small85g
Lettuce, iceberg1 medium600g
Mushrooms, button1 small10g
Mushrooms1 cup, chopped or sliced68g
Olive, pitted1/4 cup50g
Potatoes1 potato150g
Salad greens including baby spinach1 cup15g
Rhubarb1 cup, chopped100g
Tomates, cherry/grape1 cup165g
Tomates, cherry/grapepunnet180g

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.


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