Michigan State U

niversity Extension programs and m

aterialsare open to all w

ithout regard to race, color, national origin,gender, religion, age, disability, political beliefs, sexual orientation, m

arital status, or family status. M

SU is an

affirmative-action, equal-opportunity institution. C

opyright2005 by the M

ichigan State University B

oard of Trustees.

A G

uide to Fresh Fruits andVegetables for H

ome C

ooking

How MuchShould I Buy?

How MuchShould I Buy?

Partially funded by P

roject FRESH

-Farmers’ M

arketN

utrition P

rogram.

Ap

ples

1 medium

1 cup diced or sliced

wcup chopped

8 - 12 medium

(1 lb.)2 cups halves or slices

Aspara

gus

16 - 20 spears(1 lb.)

3 cups trimm

ed

22 cups

cooked

Beets (w

ithou

t tops)

10 medium

(1 lb.)

2 cups diced or sliced,cooked

2 medium

2

cupsliced

3 or 4 medium

(1 lb.)3 cups diced or sliced

22 cups chopped

Ap

ricots

1 pint2 to 3 cups

Bru

ssels Sprou

ts1 lb.

4 cups cooked

1 lb.32

cups

1 pint2 to 3 cups

Blu

eberries

Black

berries

1 lb.32

cups

1 bunch3 cups chopped,cooked

1 lb.2 cups florets

Broccoli

ab

What Equals What?

Abbreviations

What Equals What?1 cu

p=

8 fluid ou

nces2 cu

ps=

1 pint4 cu

ps=

1 quart

2 pints=

1 quart

4 quarts

=1 gallon

AbbreviationsO

unce

=oz.

Pound

=lb.

Qu

art=

qt.

1 medium

head14

to 12lbs.

Cab

bage

Can

taloup

e

1 medium

(3 lbs.)4 to 42

cups cubed

25 balls (d")

Cau

liflower

1 medium

head1w

to 24lbs.

Celery

1 lb. untrimm

ed2 cups diced or sliced

5 – 7 medium

12 – 14 small

24 - 36 baby(1 lb.)

22cups

shredded or sliced

22cups cooked

Carrots

Cran

berries

1 lb.4 cups

3-4 ears1 cup kernels

Corn

Ch

erries (sweet)

2 medium

(1 lb.)22

to 3 cups peeled,sliced or chopped

Cu

cum

bers

2 - 3 medium

stalks1 cup chopped orsliced

1 lb.6 to 7 cups raw

12cups cooked

Collard

Green

s

1 lb.32

to 42cups

shredded

1 lb. unpitted1w

cups pitted

Grap

es1 lb.

22cups

1 lb.22

cups cut, cooked

3 cups trimm

ed

Green

Bean

s

Hon

eydew

Melon

1 medium

(4 lbs.)

4 cups diced

35 balls

Eggplan

t

1 medium

(1 lb.)4 cups diced

1wcups cubed,

cooked

c

gh e1 lb.

12cups, cut up

2 large or 3 medium

(1 lb.)2 cups chopped orsliced (w

hite part)

Leeks

1 medium

head4 cups torn

Lettuce, B

ibb

Lettuce, B

oston

1 medium

head4 cups torn

Lettuce, Leaf

1 medium

bunch4 - 6 cups torn

25 - 30 leaves

Lettuce, R

omain

e

1 head6 cups torn

1 medium

head6

- 8 cups torn

4 cups shredded

Lettuce, Iceb

erg

1 lb.3 cups

Lima B

eans (sh

elled)

Lettuce, Salad

Mix

4 oz.4 - 6 cups

ml

Mu

shroom

s

18 - 20 medium

(1 lb.)2 cups sliced, sautéed

oO

kra

35 pods(1 lb.)

12 - 2 cups sliced

1 bunch(5 - 8)

1 cup sliced

On

ions (green

w/top

s)

On

ions (w

hite or yellow

)

1 small

(3 oz.)3

- 2cup chopped

1 medium

(4 - 5 oz.)3

- 2cup chopped

2 large/3 medium

(1 lb.)2 to 22

cups chopped

Koh

lrabi

4 medium

bulbs(2 lbs.)

32cups cubed,

cooked

1 lb.6 cups raw

leaves

14cups cooked leaves

Kale

k

Plu

ms

8-10 small

6 medium

5 large(1 lb.)

2 - 22cups pitted

Parsley, fresh

1 bunch(2 oz.)

12cups chopped

pP

arsnip

s4 m

edium(1 lb.)

2 cups diced, cooked

Pears

4 medium

(1 lb.)2 cups sliced

Pep

pers (sw

eet)

1 small

4cup chopped

4 medium

(1 lb.)2 cups peeled, sliced

Peach

es

1 medium

2cup chopped

3 large or 5 medium

(1 lb.)3 - 4 cups chopped

1 large1 cup chopped

Peas

1 lb.1 cup shelled

Potatoes (red

)7 - 9 sm

all 5 - 6 m

ed1 lb.

9 - 12 small

1 lb.

Potatoes (n

ew)

3 medium

(1 lb.)24

cups peeled, diced

3 cups shredded

2 cups French fries

1wcups m

ashed

Potatoes (w

hite or ru

sset)

1 medium

(5 lbs.)42

cups cooked,puréed

1 lb.1 cup cooked, m

ashed

4 cups peeled & cubed

Pu

mp

kin

Rad

icchio

1 medium

head8 leaves

Rasp

berries

1 pint1w

cups

Rh

ubarb

4 to 8 stalks(1 lb.)

2 cups cooked

12 radishes1 cup sliced

Rad

ishes

Ru

tabaga

1 medium

(2 - 3 lbs.)5 cups cubed

r

z

Tomatoes (ch

erry)25 - 35 tom

atoes(1 lb.)

1 pint

1 medium

1 cup chopped

Tomatoes

1 lb.6 - 7 cups raw

leaves

1 cup cooked leaves

Turn

ip G

reens

3 - 4 medium

(1 lb.)22

- 3 cups cooked and m

ashed

Turn

ips

Waterm

elon (w

ith rin

d)

1 lb.1 cup cubes or balls

3 medium

(1 lb.)1 cup sliced

Zu

cchin

i

t2 large, 3 m

edium,

4 small

(1 lb.)

1 - 12cups peeled,

seeded, chopped

wcup cooked

wStraw

berries

24 medium

1 pint22

cups whole

1wcups sliced

14cups puréed

1 lb.1 cup cooked andm

ashed

Squash

(win

ter)

Spinach

1 lb.4 cups torn leaves

12cups cooked

2 - w

cup cooked,squeezed dry

4 oz.12

cups trimm

ed

Snow

peas

2 lbs.4 cups cooked strands

Squash

(spagh

etti)

Squash

(sum

mer)

6 - 8 scallions1 cup sliced

Scallions (w

ith top

s)

3 medium

or 6 small

(1 lb.)1q

cups cooked andm

ashed

2 cups sliced, cooked

s

Sweet p

otatoes

1 lb.2 cups cubed or sliced

1w - 2 cups m

ashed

Swiss C

hard

1 lb.5 - 6 cups leaves

1 cup cooked leaves