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.
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We use standard measurements where:
1 teaspoon is 5ml
1 tablespoon is 15ml
1 cup is 250 ml (8fl oz)
Dry ingredients
| Food | Weight in mg |
|---|---|
| 1 (125g) grilled chicken breast | 27.5 |
| 140g grilled mackerel | 21.7 |
| 100g lamb's liver (raw weight) | 20.7 |
| 140g grilled salmon | 17.9 |
| 125g grilled rump steak | 17.3 |
| 125g can sardines in tomato sauce | 13.4 |
| 2 slices lean roast pork leg (80g) | 13.1 |
| 140g grilled haddock | 11.6 |
| 2 slices well-done lean roast beef (80g) | 11.1 |
| 100g lean minced beef (raw weight) | 9.4 |
| 200g cooked wholemeal pasta | 6 |
| 30g unsalted peanuts | 5.8 |
| 30g bran flakes | 5.4 |
| 150g cooked couscous | 5 |
| 150g cooked brown rice | 4.8 |
| 100g cottage cheese | 3.6 |
| 200g baked beans | 3.4 |
| 1 Weet-Bix/Weetabix/Wheat biscuit | 3.2 |
| 100g Quorn | 3 |
| 30g sunflower seeds | 2.7 |
| 1tbsp peanut butter | 2.6 |
| 1 slice wholemeal bread | 2.4 |
| 80g raw mushrooms | 2.4 |
| 30g reduced-fat cheddar | 2.3 |
| 1 egg | 2.1 |
| 80g frozen peas | 2 |
Produce
| 1 teaspoon honey (8g) | 1 teaspoon sugar (4g) |
|---|---|
| 23kcal/96kJ | 16kcal/67kJ |
| 6.1g carbohydrate | 4,2g carbohydrate |
| 6.1g sugars | 4.2g sugars |
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.
