Reference
Kitchen guide
The three tables a cookbook author actually reaches for: cup/spoon-to-gram measurements, one-to-one substitutions that hold up, and per-100g calories for the staples. No filler.
Cooking measurement weight chart
All values in grams (g). Cup = 250 ml. — means the measurement is not applicable for this product.
| Ingredient | Cup (250 ml) | Tablespoon | Teaspoon | 1 pc (avg) |
|---|---|---|---|---|
| Liquids & semi-liquids | ||||
| Water | 250 | 18 | 5 | — |
| Whole milk | 250 | 18 | 5 | — |
| Condensed milk (sweetened) | — | 30 | 12 | — |
| Cream 20% | 250 | 14 | 5 | — |
| Sour cream | 250 | 25 | 10 | — |
| Cottage cheese | — | 17 | 5 | — |
| Kefir / yogurt | 250 | 18 | 5 | — |
| Vegetable oil | 220 | 17 | 5 | — |
| Mayonnaise | — | 15 | 4 | — |
| Tomato purée | 220 | 25 | 8 | — |
| Vinegar | 250 | 15 | 5 | — |
| Honey | 325 | 35 | 12 | — |
| Jam / preserves | 300 | 50 | 15 | — |
| Dry goods | ||||
| Wheat flour | 160 | 30 | 10 | — |
| Potato starch | 180 | 30 | 10 | — |
| Semolina | 200 | 20 | 8 | — |
| Buckwheat | 210 | 25 | 8 | — |
| Rice | 220 | 25 | 9 | — |
| Rolled oats | 100 | 14 | 4 | — |
| Dried beans | 220 | 30 | 10 | — |
| Walnuts | 165 | 30 | 10 | — |
| Breadcrumbs | 125 | 15 | 5 | — |
| Granulated sugar | 230 | 25 | 10 | — |
| Icing sugar | 180 | 25 | 10 | — |
| Salt | — | 30 | 10 | — |
| Baking soda | — | 28 | 12 | — |
| Cocoa powder | 150 | 25 | 9 | — |
| Gelatin | — | 15 | 5 | — |
| Spices & seasonings | ||||
| Black pepper (ground) | — | 12 | 5 | — |
| Red chilli (ground) | — | 12 | 4 | — |
| Baking powder | — | — | 7 | — |
| Ground ginger | — | — | 2 | — |
| Ground cinnamon | — | 20 | 8 | — |
| Dried herbs | — | — | 2 | — |
| Berries & dried fruit | ||||
| Strawberries (fresh) | 150 | 25 | — | 13 |
| Raspberries (fresh) | 150 | 20 | — | 2 |
| Raisins | 190 | 30 | 10 | — |
| Products by piece (avg weight) | ||||
| Potato (medium) | — | — | — | 100 |
| Onion (medium) | — | — | — | 100 |
| Carrot (medium) | — | — | — | 100 |
| Tomato (medium) | — | — | — | 100 |
| Garlic (1 clove) | — | — | — | 6 |
| Egg (no shell) | — | — | — | 50 |
| Egg white | — | — | — | 30 |
| Egg yolk | — | — | — | 20 |
| Banana (peeled) | — | — | — | 100 |
| Lemon | — | — | — | 60 |
| Apple (medium) | — | — | — | 130 |
Ingredient substitution guide
For 100 g of the original ingredient, use the substitutes listed below.
| Original ingredient (100 g) | Substitute | Amount (g) | Used in dishes |
|---|---|---|---|
| Animal fats (lard) | Table margarine | 120 | Soups, meat, fish and vegetable dishes |
| Butter | Table margarine | 100 | Soups, porridges, side dishes, pâtés |
| Table margarine | Vegetable oil | 85 | Soups, porridges, pastry dough |
| Whole milk | Powdered milk | 10 | Soups, egg dishes, baked goods |
| Condensed milk (sweetened) | 40 | Sweet dishes and drinks | |
| Eggs (no shell) | Egg powder | 30 | Egg and sweet dishes, dough |
| Breadcrumbs | Wheat bread (crumbled) | 160 | Coating / breading |
| Granulated sugar | Natural honey | 125 | Drinks, jellies, mousses |
| Fresh yeast (compressed) | Dry yeast | 30 | Baked goods, drinks |
| Gelatin | Agar-agar | 70 | Sweet jellied dishes |
| Baking powder | Baking soda + citric acid | 100 | Baked goods (dough) |
| Potato starch | Corn starch | 150 | Milk jellies, aspic |
| Fresh tomatoes | Tomato purée | 40 | Soups, sauces, vegetable dishes |
| Tomato juice | 120 | Cold dishes and side dishes | |
| Fresh onion | Spring onion (scallion) | 105 | Salads |
| Fresh mushrooms (porcini) | Fresh champignons | 110 | Soups, sauces, main dishes |
| Dried porcini | 17 | Soups, sauces, main dishes | |
| Lemon juice | Citric acid (food-grade) | 3 | Confectionery, sweet dishes, drinks |
| Vanilla extract | Vanilla sugar | 15 | Sweet dishes |
| Ground coffee | Instant coffee | 35 | Drinks |
| Almond kernels | Walnuts / peanuts / hazelnuts | 100 | Puddings, sweet dishes |
Caloric value of foods
Per 100 g of edible portion (kcal). Values are approximate.
Meat & eggs
| Beef (loin) | 200 kcal |
| Pork (ham) | 360 kcal |
| Lamb (leg) | 250 kcal |
| Chicken (boiled) | 170 kcal |
| Young chicken (broiler) | 220 kcal |
| Duck | 240 kcal |
| Goose | 360 kcal |
| Eggs (2 pcs) | 320 kcal |
Fats & oils
| Vegetable oil | 900 kcal |
| Butter / margarine | 750 kcal |
| Mayonnaise | 630 kcal |
Fish & seafood
| Cod, carp, bream, perch | 120 kcal |
| Salmon | 250 kcal |
| Shrimps | 83 kcal |
| Squid | 75 kcal |
Dairy products
| Milk 3.2% | 60 kcal |
| Sour cream 25% | 250 kcal |
| Cottage cheese (full fat) | 230 kcal |
| Hard cheese | 360 kcal |
| Condensed milk (sweetened) | 320 kcal |
| Ice cream (plombière) | 230 kcal |
Vegetables & mushrooms
| Potato (raw) | 90 kcal |
| Potato (french fries) | 120 kcal |
| Carrot | 35 kcal |
| Cabbage | 27 kcal |
| Tomatoes | 30 kcal |
| Cucumbers (fresh) | 15 kcal |
| Beetroot | 40 kcal |
| Onion | 45 kcal |
| Garlic | 106 kcal |
| Mushrooms (fresh) | 25 kcal |
| Mushrooms (dried) | 170 kcal |
Fruits & berries
| Apples | 46 kcal |
| Banana | 91 kcal |
| Oranges | 38 kcal |
| Strawberries | 36 kcal |
| Grapes | 70 kcal |
| Walnuts / hazelnuts | 700 kcal |
| Olives | 351 kcal |
Flour, grains & pasta
| Wheat flour | 350 kcal |
| White bread | 240 kcal |
| Rice, millet, grains | 330 kcal |
| Pasta / noodles | 350 kcal |
| Dried beans | 310 kcal |
Drinks
| Tea with sugar | 30 kcal |
| Coffee with milk | 74 kcal |
| Beer | 44 kcal |
| Dry wine | 79 kcal |
| Vodka | 275 kcal |
| Fruit juice | 48 kcal |
Confectionery
| Sugar | 400 kcal |
| Honey | 330 kcal |
| Chocolate | 550 kcal |
| Cookies / biscuits | 420 kcal |
| Cream cake | 550 kcal |
| Jam / preserve | 260 kcal |