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Ok what I have done ages ago is I went to the usda website and made a list of all veggies we're allowed and looked up what they say is the weight for one cup, so now I can be sure always to make the right measurements, cause I weigh everything.
It has al measurements also in grams, so the first amount you see is for 1 cup, then half a cup, a quarter cup and a third cup.
Maybe this helps, it worked for me very well cause I don't like measuring with cups, gives me the feeling I can cheat too easy with it, dunno.
Salads (2 or 3 cups of these) :
1 cup alfalfa = 33 gr = 1,2 oz ½=0,6 ¼=0,3 1/3=0,4
1 cup butter head, Boston, bib lettuce = 55 gr = 1,9 oz ½=0,95 ¼=0,48 1/3=0,6
1 cup chopped celery = 101 gr = 3,6 oz ½=1,8 ¼=0,9 1/3=1,2
1 cup cucumber = 104 gr = 3,7 oz ½=1,85 ¼=0,93 1/3=1,23
1 tbs chives = 3 gr = 0,1 oz
1 cup shredded Chinese cabbage = 76 = 2,7 oz ½=1,35 ¼=0,68 1/3=0,9
1 cup daikon (Chinese radish) = 100 gr = 3,5 oz ½=1,75 ¼=0,88 1/3=1,17
1 cup endive = 50 gr = 1,8 oz ½=0,9 ¼=0,45 1/3=0,6
1 cup fennel = 87 gr = 3,1 oz ½=1,55 ¼=0,78 1/3=1,03
1 cup green leaf shredded = 36 gr = 1,3 oz
1 cup iceberg = 55 gr = 1,9 oz see butter head
1 cup jicama = 130 gr = 4,6 oz ½=2,3 ¼=1,15 1/3=1,53
1 cup mushrooms = 96 gr = 3,4 oz ½=1,7 ¼=0,85 1/3=1,13
1 cup chopped paprika = 149 gr = 5,3 oz ½=2,65 ¼=1,33 1/3=1,77
1 cup shredded pak-choi = 70 gr = 2,5 oz ½=1,25 ¼=0,63 1/3=0,83
1 cup green peppers = 149 gr = 5.25 oz 1/2=2.63 , 1/4=1.31, 1/3=1.75
1 cup shredded romaine or cos = 47 gr = 1,7 oz
1 cup sliced radishes = 116 gr = 4,1 oz ½=2,05 ¼=1,03 1/3=1,37
1 cup red leaf lettuce = 28 gr = 1 oz ½=0,5 ¼=0,25 1/3=0,33
1 cup shredded Savoy = 70 = 2,5 oz ½=1,25 ¼=0,63 1/3=0,83
1 cup witloof = 90 = 3,17 oz ½=1,59 ¼=0.79 1/3=1,06
Other veggies (1 cup if salads is 2 cups) :
1 cup asparagus = 134 gr = 4,7 oz ½=2,35 ¼=1,18 1/3=1,57
1 cup chopped broccoli = 91 gr = 3,2 oz ½=1,6 ¼=0,8 1/3=1,07
1 cup bamboo shoots = 151 gr = 5,3 oz ½=2,65 ¼=1,33 1/3=1,77
1 cup beet greens = 38 gr = 1,3 oz
1 cup Brussels sprouts = 88 gr = 3,1 oz ½=1,55 ¼=0,78 1/3=1,03
1 cup cabbage = 89 gr = 3,1 oz ½=1,55 ¼=0,78 1/3=1,03
1 cup cauliflower = 100 gr = 3,5 oz ½=1,75 ¼=0,88 1/3=1,17
1 cup celery root = 100 gr = 3,5 oz ½=1,75 ¼=0,88 1/3=1,17
1 cup collard greens = 36 gr = 1,3 oz
1 cup dandelion = 55 gr = 1,9 oz
1 cup eggplant= 82 gr = 2,9 oz ½=1,45 ¼=0,73 1/3=0,97
1 cup kale = 67 gr = 2,4 oz ½=1,2 ¼=0,6 1/3=0,8
1 cup kohlrabi = 135 gr = 4,8 oz ½=2,4 ¼=1,2 1/3=1,6
1 cup leeks = 89 gr = 3,1 oz ½=1,55 ¼=0,78 1/3=1,03
1 cup chopped onion = 160 gr = 5,6 oz ½=2,8 ¼=1,4 1/3=1,87
1 cup okra = 100 gr = 3,5 oz ½=1,75 ¼=0,88 1/3=1,17
1 cup pumpkin = 116 gr = 4,1 oz ½=2,05 ¼=1,03 1/3=1,37
1 cup hearts of palm = 146 gr = 5,1 oz ½=2,55 ¼=1,28 1/3=1,7
1 cup rhubarb = 122 gr = 4,3 oz ½=2,15 ¼=1,08 1/3=1,43
1 cup sauerkraut = 142 gr = 5 oz ½=2,5 ¼=1,25 1/3=1,67
1 cup scallions, green onions = 100 gr = 3,5 oz ½=1,75 ¼=0,88 1/3=1,17
1 cup snow peas = 98 gr = 3,5 oz ½=1,75 ¼=0,88 1/3=1,17
1 cup spaghetti squash, raw = 101 gr = 3,6 oz ½=1,8 ¼=0,9 1/3=1,2
1 cup string, snap, wax beans = 110 gr = 3,9 oz ½=1,95 ¼=0,98 1/3=1,3
1 cup spinach = 30 gr = 1,1 oz
1 cup summer squash = 124 gr = 4,4 oz ½=2,2 ¼=1,1 1/3=1,47
1 cup tomato = 180 gr = 6,3 oz ½=3,15 ¼=1,58 1/3=2,1
1 cup turnips = 130 gr = 4,6 oz ½=2,3 ¼=1,15 1/3=1,53
[edit] I realize some people have trouble understanding the way I wrote up this list, I made this list for myself to use and then at a certain point came to the conclusion a lot of other people that prefer weighing their food over measuring it in cups could have great use for this list, but I never changed it, only copy and pasted it from my own computer and of course I understand my way of writing, LOL
So to clarify:
1 cup alfalfa = 33 gr = 1,2oz
1/2 cup=0,6oz
1/4 cup=0,3oz
1/3 cup=0,4oz
So that is what the mumbo jumbo after the grams come from, I hope this helps to get rid of the confusion!
Happy losing!!!!
It has al measurements also in grams, so the first amount you see is for 1 cup, then half a cup, a quarter cup and a third cup.
Maybe this helps, it worked for me very well cause I don't like measuring with cups, gives me the feeling I can cheat too easy with it, dunno.
Salads (2 or 3 cups of these) :
1 cup alfalfa = 33 gr = 1,2 oz ½=0,6 ¼=0,3 1/3=0,4
1 cup butter head, Boston, bib lettuce = 55 gr = 1,9 oz ½=0,95 ¼=0,48 1/3=0,6
1 cup chopped celery = 101 gr = 3,6 oz ½=1,8 ¼=0,9 1/3=1,2
1 cup cucumber = 104 gr = 3,7 oz ½=1,85 ¼=0,93 1/3=1,23
1 tbs chives = 3 gr = 0,1 oz
1 cup shredded Chinese cabbage = 76 = 2,7 oz ½=1,35 ¼=0,68 1/3=0,9
1 cup daikon (Chinese radish) = 100 gr = 3,5 oz ½=1,75 ¼=0,88 1/3=1,17
1 cup endive = 50 gr = 1,8 oz ½=0,9 ¼=0,45 1/3=0,6
1 cup fennel = 87 gr = 3,1 oz ½=1,55 ¼=0,78 1/3=1,03
1 cup green leaf shredded = 36 gr = 1,3 oz
1 cup iceberg = 55 gr = 1,9 oz see butter head
1 cup jicama = 130 gr = 4,6 oz ½=2,3 ¼=1,15 1/3=1,53
1 cup mushrooms = 96 gr = 3,4 oz ½=1,7 ¼=0,85 1/3=1,13
1 cup chopped paprika = 149 gr = 5,3 oz ½=2,65 ¼=1,33 1/3=1,77
1 cup shredded pak-choi = 70 gr = 2,5 oz ½=1,25 ¼=0,63 1/3=0,83
1 cup green peppers = 149 gr = 5.25 oz 1/2=2.63 , 1/4=1.31, 1/3=1.75
1 cup shredded romaine or cos = 47 gr = 1,7 oz
1 cup sliced radishes = 116 gr = 4,1 oz ½=2,05 ¼=1,03 1/3=1,37
1 cup red leaf lettuce = 28 gr = 1 oz ½=0,5 ¼=0,25 1/3=0,33
1 cup shredded Savoy = 70 = 2,5 oz ½=1,25 ¼=0,63 1/3=0,83
1 cup witloof = 90 = 3,17 oz ½=1,59 ¼=0.79 1/3=1,06
Other veggies (1 cup if salads is 2 cups) :
1 cup asparagus = 134 gr = 4,7 oz ½=2,35 ¼=1,18 1/3=1,57
1 cup chopped broccoli = 91 gr = 3,2 oz ½=1,6 ¼=0,8 1/3=1,07
1 cup bamboo shoots = 151 gr = 5,3 oz ½=2,65 ¼=1,33 1/3=1,77
1 cup beet greens = 38 gr = 1,3 oz
1 cup Brussels sprouts = 88 gr = 3,1 oz ½=1,55 ¼=0,78 1/3=1,03
1 cup cabbage = 89 gr = 3,1 oz ½=1,55 ¼=0,78 1/3=1,03
1 cup cauliflower = 100 gr = 3,5 oz ½=1,75 ¼=0,88 1/3=1,17
1 cup celery root = 100 gr = 3,5 oz ½=1,75 ¼=0,88 1/3=1,17
1 cup collard greens = 36 gr = 1,3 oz
1 cup dandelion = 55 gr = 1,9 oz
1 cup eggplant= 82 gr = 2,9 oz ½=1,45 ¼=0,73 1/3=0,97
1 cup kale = 67 gr = 2,4 oz ½=1,2 ¼=0,6 1/3=0,8
1 cup kohlrabi = 135 gr = 4,8 oz ½=2,4 ¼=1,2 1/3=1,6
1 cup leeks = 89 gr = 3,1 oz ½=1,55 ¼=0,78 1/3=1,03
1 cup chopped onion = 160 gr = 5,6 oz ½=2,8 ¼=1,4 1/3=1,87
1 cup okra = 100 gr = 3,5 oz ½=1,75 ¼=0,88 1/3=1,17
1 cup pumpkin = 116 gr = 4,1 oz ½=2,05 ¼=1,03 1/3=1,37
1 cup hearts of palm = 146 gr = 5,1 oz ½=2,55 ¼=1,28 1/3=1,7
1 cup rhubarb = 122 gr = 4,3 oz ½=2,15 ¼=1,08 1/3=1,43
1 cup sauerkraut = 142 gr = 5 oz ½=2,5 ¼=1,25 1/3=1,67
1 cup scallions, green onions = 100 gr = 3,5 oz ½=1,75 ¼=0,88 1/3=1,17
1 cup snow peas = 98 gr = 3,5 oz ½=1,75 ¼=0,88 1/3=1,17
1 cup spaghetti squash, raw = 101 gr = 3,6 oz ½=1,8 ¼=0,9 1/3=1,2
1 cup string, snap, wax beans = 110 gr = 3,9 oz ½=1,95 ¼=0,98 1/3=1,3
1 cup spinach = 30 gr = 1,1 oz
1 cup summer squash = 124 gr = 4,4 oz ½=2,2 ¼=1,1 1/3=1,47
1 cup tomato = 180 gr = 6,3 oz ½=3,15 ¼=1,58 1/3=2,1
1 cup turnips = 130 gr = 4,6 oz ½=2,3 ¼=1,15 1/3=1,53
[edit] I realize some people have trouble understanding the way I wrote up this list, I made this list for myself to use and then at a certain point came to the conclusion a lot of other people that prefer weighing their food over measuring it in cups could have great use for this list, but I never changed it, only copy and pasted it from my own computer and of course I understand my way of writing, LOL
So to clarify:
1 cup alfalfa = 33 gr = 1,2oz
1/2 cup=0,6oz
1/4 cup=0,3oz
1/3 cup=0,4oz
So that is what the mumbo jumbo after the grams come from, I hope this helps to get rid of the confusion!
Happy losing!!!!