Cooking Measurement Equivalents and Substitutions
The HCG Diet is very strict and eating even a small amount of "off-diet" foods can result in big setbacks. This makes eating out at restaurants very challenging and nearly forces those in Phase 2 of the HCG Diet to eat at home.
For those who find themselves cooking at home, we've put together a list of measuring equivalents and dried vs. fresh herb substitutions.
Cooking Measurement Equivalents
The information below shows measuring equivalents for teaspoons, tablespoons, cups, pints, fluid ounces, and more. This page also includes the conversions for metric and U.S. systems of measurement.
| 1 tablespoon (tbsp) = | 3 teaspoons (tsp) |
| 1/16 cup = | 1 tablespoon |
| 1/8 cup = | 2 tablespoons |
| 1/6 cup = | 2 tablespoons + 2 teaspoons |
| 1/4 cup = | 4 tablespoons |
| 1/3 cup = | 5 tablespoons + 1 teaspoon |
| 3/8 cup = | 6 tablespoons |
| 1/2 cup = | 8 tablespoons |
| 2/3 cup = | 10 tablespoons + 2 teaspoons |
| 3/4 cup = | 12 tablespoons |
| 1 cup = | 48 teaspoons |
| 1 cup = | 16 tablespoons |
| 8 fluid ounces (fl oz) = | 1 cup |
| 1 pint (pt) = | 2 cups |
| 1 quart (qt) = | 2 pints |
| 4 cups = | 1 quart |
| 1 gallon (gal) = | 4 quarts |
| 16 ounces (oz) = | 1 pound (lb) |
| 1 milliliter (ml) = | 1 cubic centimeter (cc) |
| 1 inch (in) = | 2.54 centimeters (cm) |
U.S.–Metric Cooking Conversions
U.S. to Metric
| Capacity | Weight | ||
|---|---|---|---|
| 1/5 teaspoon | 1 milliliter | 1 oz | 28 grams |
| 1 teaspoon | 5 ml | 1 pound | 454 grams |
| 1 tablespoon | 15 ml | ||
| 1 fluid oz | 30 ml | ||
| 1/5 cup | 47 ml | ||
| 1 cup | 237 ml | ||
| 2 cups (1 pint) | 473 ml | ||
| 4 cups (1 quart) | .95 liter | ||
| 4 quarts (1 gal.) | 3.8 liters | ||
Metric to U.S.
| Capacity | Weight | ||
|---|---|---|---|
| 1 milliliter | 1/5 teaspoon | 1 gram | .035 ounce |
| 5 ml | 1 teaspoon | 100 grams | 3.5 ounces |
| 15 ml | 1 tablespoon | 500 grams | 1.10 pounds |
| 100 ml | 3.4 fluid oz | 1 kilogram | 2.205 pounds = 35 ounces |
| 240 ml | 1 cup | ||
| 1 liter | 34 fluid oz = 4.2 cups = 2.1 pints = 1.06 quarts = 0.26 gallon | ||
Substituting Fresh Herbs for Dried Herbs:
Using fresh herbs is not only a healthier choice, they also tastes better! The only challenge we've found is that most recipes call for dried herbs and without a conversion guide it becomes a guessing game as to how much should be used. A good rule of thumb is to use a 3:1 ratio for fresh herbs replacing dried. Dried herbs have almost no moisture in them, so they are more dense and take up less space.
Example: When the recipe calls for one teaspoon of dried herbs, use 3 teaspoons of fresh herbs in its place.
Basic Substitutions for Dried Herbs:
| Use: | If the recipe calls for: |
| 1/3 C fresh onion | 1/4 C onion flakes |
| 1/2 t minced garlic | 1/4 t dried garlic |
| 1 clove garlic | 1/8 t garlic powder |
| 1/2 C bell pepper | 1/4 C dried bell pepper |
| 1/2 C diced celery | 1/4 C dried celery flakes |
| 1/2 C celery, onion, peppers or carrots | 1/4 C mixed vegetable flakes |
| 1/2-1 C parsley | 1/4 C dried parsley |
| 1/2 C chopped fresh ginger | 1/4 t ground ginger |
| 1/4 C chopped mint | 1 t dried mint |
| 1 t lemon or orange peel, grated | 1 t dried orange/lemon peel or 1/2 t extract |
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IMPORTANT DISCLAIMER:
The information provided herein is not medical advice, diagnosis or treatment and should never replace the services of your physician.
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