Food Equivalents - Quantity and Yield from Oats to Oysters

Southern Food

Ingredient	Amount	Equivalent
Oats, rolled	1 cup	1 3/4 cups cooked
Oats, rolled	1 lb	5 cups uncooked
Oats, steel-cut	1 cup uncooked	3 cups cooked
Okra, canned	16-oz	1 3/4 cups chopped/sliced
Okra, fresh	1 lb	35 pods
Okra, fresh	1 lb	1 1/2-2 cups sliced
Okra, frozen	10 oz	1 1/4 cups chopped/sliced
Olives, ripe, chopped	4 1/2-oz can	2/3 cup
Olives, ripe, pitted	15 lg or 36 small	1 cup chopped
Olives, ripe, sliced	2 1/4-oz can	1/2 cup
Olives, Spanish, stuffed	7-oz jar	approx 65
Onion powder	1 tbsp	equal to 1 medium onion, chopped
Onion powder	1 tbsp	4 tbsp fresh chopped onion
Onions, dehydrated	1/4 cup	equal to 1 cup chopped raw
Onions, French fried	2.8-oz can	1 3/8 cups
Onions, green w/tops	1 bunch	5 to 8
Onions, green w/tops	1 bunch	1 cup sliced
Onions, white or yellow	1 small	3 oz
Onions, white or yellow	1 small	1/3-1/2 cup chopped
Onions, white or yellow	1 med	4-5 oz
Onions, white or yellow	1 med	1/2-1/3 cup chopped
Onions, white or yellow	1 lb	2 large/3 med
Onions, white or yellow	1 lb	2 to 2 1/2 cup chopped
Oranges	1 medium	1/3 to 1/2 cup juice
		1 1/2 to 2 tbsp grated peel
		1/3-1/2 cup sections
	1 lb	3 med
		1 cup juice
		1-1 1/2 cups sections
		4-5 tbsp grated peel
Orange peel, dried	1 tbsp	2 to 3 tbsp grated orange peel
	1 tbsp	grated peel of 1 medium orange
	2 tsp	1 tsp orange extract
Oreo Cookies	12 cookies	1 cup fine crumbs
Oysters, shucked	1 lb	12 med
Oysters, shucked	1 lb	1 pint

Amounts can vary depending on food item size, peel, manufacturers' packing, etc.

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Diana Rattray
Southern Food Guide

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