I made these charts, printed them out, and put them inside one of my favorite cookbooks because I could never remember (and could never find easily) these equivalent measurements when I needed them. I hope you’ll find these charts helpful too. This chart is for the vegetables that I use the most, and now when a recipe calls for half a cup of celery, I can see at a glance that I need to chop approximately one stalk!

Ingredient Approximate Equivalent Measurements
Asparagus (Fresh) 3 cups, trimmed 16 to 20 spears, about 1 pound
Broccoli (Fresh) 2 cups florets 1 pound
Brussels Sprouts (Fresh) 4 cups, cooked 1 pound
Cabbage (Fresh) 5 to 6 cups, shredded 1 medium head
Cabbage 1 cup, shredded 1/4 pound
Carrots 1 cup, julienne strips 5 medium carrots
Carrots 1 cup, shredded 2 medium carrots
Carrots 1 cup, thinly sliced 3 medium carrots
Cauliflower (Fresh) 3 cups 1 medium head, about 2 pounds
Celery 1 cup, diagonally sliced 3 medium stalks
Celery 1 cup, sliced 2 medium stalks
Chives (Fresh) 1 tablespoon 1 teaspoon, dried
Collard Greens (Fresh) 6 to 7 cups, uncooked 1 1/2 cups, cooked
Corn on the Cob 1 cup kernels 3 to 4 ears
Cucumber 1 1/4 to 1 1/2 cups, peeled, sliced or chopped 1 medium
Cucumber 1 cup, diced 1 small cucumber
Ingredient Approximate Equivalent Measurements
Eggplant (Fresh) 2 1/2 cups, diced and cooked 1 pound
Green Beans (Fresh) 2 1/2 cups, cut and cooked 1 pound
Green Onions 1 cup, chopped about 18 stalks
Green Peas (In Pod) 1 cup, shelled 1 pound
Green Pepper 1 cup, chopped 1 medium pepper
Greens (Fresh) 3 cups, cooked 1 pound
Lettuce (Iceberg) 4 cups, shredded 1 medium head
Lettuce (Iceberg) 6 to 8 cups, torn 1 medium head
Lettuce (Leaf) 4 to 6 cups, torn 25 to 30 leaves
Lettuce (Romaine) 6 cups, torn 1 head
Mushrooms 1 6 to 8-ounce can 1 pound fresh
Mushrooms 1 pound 20 to 24 mushroom caps
Mustard Greens (Fresh) 6 to 7 cups, uncooked 1 1/2 cups, cooked
Onion Powder 1 tablespoon 1 medium onion, chopped
Onions (Dehydrated) 1/4 cup 1 cup chopped raw
Onions 1 cup, chopped 1 small onion
Parsnips 2 cups, cooked and diced 4 medium
Peppers (Sweet, Fresh) 1/2 cup, chopped 1 medium
(White or Russet)
1 3/4 cups, mashed 3 medium
(White or Russet)
2 1/4 cups, peeled and diced 3 medium
Potatoes 1 cup, cubed 1 small potato
Radishes 1 cup, thinly sliced about 12 radishes
Spaghetti Squash 4 cups cooked strands 2 pounds
Spinach 4 cups torn leaves 1 1/2 cups, cooked
Summer Squash 2 cups sliced and cooked 3 medium
Sweet Potatoes 1 3/4 to 2 cups, mashed 3 medium
Sweet Potatoes 2 cups, cubed 3 medium
Swiss Chard 9 to 10 cups, raw 2 1/2 cups, cooked
Tomatoes (Fresh) 1 cup, chopped 1 large
Turnip Greens 6 to 7 cups, raw 1 cup, cooked
Wax Beans (Fresh) 3 cups 2 1/2 cups, cut and cooked
Zucchini 1 cup, cooked 3 medium

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This is very useful! I don’t know how many times I’ve guessed at how much zucchini to shred or how many tomatoes to chop and come up wrong. Going to print it out for myself, thanks!

Barbara R.

This is awesome! I’m going to print it up as well!


Thanks a lot for this list! My wife had three huge cans of chicken broth left over from the holidays. On the back of the can was a recipe for roasted chicken with caramelized onion soup, so I decided to make it. All of the vegetables called for were in individual sizes but since I subbed some (baby carrots, snack-size celery, pre-chopped onions) I needed the cup(s) equivalent.

Tom B.

Thank you. What a convenient list of measurements. I am sure I will use it often.


Thank you for this awesome list! Printing it out and keeping it in the kitchen. Can’t tell you how many times I have purchased more (or on other occasions, less) than I actually needed.


I am so happy to have found this extremely useful chart. Thank you, thank you for posting it for all of us other aspiring chefs!