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
Potatoes
(White or Russet)
1 3/4 cups, mashed 3 medium
Potatoes
(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