Conversions of household measures and serving sizes of various foods into grams.

Foods Descriptive Measure Weight. g
Alcoholic Beverages
    
Beer, regular 1 can 380
Liqueur, coffee flavour 1 liqueur glass 35
Port 1 sherry/port glass 60
Wine cooler 1 small bottle 260
Wine, white, medium sweet 1 wine glass 150
     
Breads & Muffins    
Bread roll, white 1 long roll 17cm x 7cm x 5cm 90
Bread roll, wholemeal 1 round roll,6cm x 9.5cm diameter 105
Bread, Lebanese, white 1 bread, 0.6cm x 24cm diameter
110
Bread, rye, dark 1 slice 12.5 x 10.5 x 1cm 50
Bread, white, regular 1 slice10.5cm x 10.5cm x1.2cm 30
Bread, wholemeal 1slice10cm x 10cm x 2cm 30
Crumpet, regular, toasted 1 crumpet 45
Muffin, English, toasted 2 halves 70
Muffin, fruit, toasted 2 halves 75
     
Breakfast Cereals    
All-Bran ½ cup 30
Breakfast biscuit, wholewheat 1 biscuit 15
Branflakes 1 cup 45
Coco Pops 1 cup 45
Corn Flakes 1 cup 30
Muesli Swiss-style ½ cup 65
Muesli, toasted ½ cup 55
Oats, rolled, cooked 1 cup 260
Oats, rolled, raw 1 cup 95
Puffed Wheat 1 cup 15
Rice Bubbles 1 cup
30
Special K 1 cup 35
Weeties 1 cup 30
     
Cakes, Pastries and Puddings    
Cake, chocolate, home prepared 1 slice 9.5cm x 6.5cm x 2cm 55
Cake, fruit, dark, commercial 1 slice 7.5cm x 5.5cm x 1.5cm 50
Cake, plain, commercial 1 slice 8cm x 7.5cm x 1.2cm 40
Croissant 1 croissant 65
Danish pastry 1 pastry 100
Doughnut, cinnamon & sugar 1 doughnut 50
Doughnut, iced 1 doughnut 3.5cm x 9cm
80
Lamington 1 lamington 75
Pancake, home prepared 1 pancake 15.5cm diameter 80
Pie Apple, high, family, baked 1/6 pie 135
Scone, plain, home, prepared 1 scone 5.5cm x 5.5cm x 3.5cm 40
     
Flour and Grains
    
Bran, oat, raw 1 tablespoon 11
Pasta, white, boiled 1 cup macaroni 180
Pasta, wholemeal, boiled 1 cup spaghetti 170
Rice, white, boiled 1 cup 190
Wheatgerm 1 tablespoon 5
     
Biscuits - Savoury
    
Cracker, medium fat, wholemeal 4 segments 20
Crispbread, puffed & toasted 2 biscuits 10
     
Biscuits - Sweet
    
Biscuit, cream 1 biscuit 15
Biscuit, plain, sweet 2 biscuits 17
Biscuit, shortbread 1 biscuit 15
     
Fast Food
    
Hamburger with cheese 1 hamburger with cheese 200
Lasagne, commercial 1 serve, 11cm x 9.5cm x 3cm 250
Meat pie, individual 1 meat pie 3cm x 10cm 200
Meat pie, party size 1 party meat pie 40
Pastie 1 pastie 14cm x 8.5cm x 3.5cm 170
Pizza, supreme, frozen, baked
¼ pizza 130
Pizza, supreme, Pizza Hut ¼ family pizza, thin base 200
Sausage roll, individual 1 sausage roll 130
Spaghetti & tomato sauce, canned 1 cup 270
Spring roll, deep, fried 1 spring roll 170
     
Eggs and Egg Dishes
    
Egg, fried 1 x 55g egg 35
Egg, whole, hard-boiled 1 x 55g egg 50
     
Fats and Oils
    
Butter, regular 1 tablespoon 18
Cream, pure 1 tablespoon 20
Margarine, poly, regular 1 tablespoon 18
Oil, vegetable 1 tablespoon 18
     
Fish
    
Flake, crumbed, fried 1 fillet 15cm x 6cm
165
Flathead, fried 1 fillet 18cm x 5cm 105
Flathead, steamed 1 fillet 18.5cm x 4.5cm 85
Salmon, pink, canned-brine, drain 1 cup 210
     
Fish Products
    
Fish, crumbed, frozen, ovenfried 1 portion 65
Fish cake, frozen, fried 1 fish cake 1cm x 8cm diameter 70
Fish finger, frozen, fried 1 fish finger 8.5 x 2.00 x 1.5cm 25
     
Beef
    
Beef, all cuts, cooked, 75% trim 1 cup diced 190
Blade steak, grilled, lean & fat 1 steak 120
Corned beef, 75% trimmed 1 slice 25cm x 19cm x 0.2cm 50
Fillet steak, grilled, 75% Trim 1 steak 70
Mince, regular, simmered, drained 1 cup 170
Rump steak, grilled, lean & fat 1 steak 200
Topside roast, baked lean & fat 1 slice 10cm x 8.5cm x 0.5cm 45
     
Lamb
    
Chump chop, grilled, lean & fat 1 chop 65
Leg, baked, 75% trimmed 1 slice, 10cm x 8.5cm x 0.5cm 40
Midloin chop, grilled, lean & fat 1 chop 50
Midloin chop, grilled, 75% trim 1 chop 35
     
Pork
    
Forequarter chop, grill, lean & fat 1 chop 145
Leg steak, grilled, lean & fat 1 steak 85
Midloin chop, grilled, lean & fat 1 chop 100
     
Veal
    
Leg, baked, lean 1 slice 10cm x 8.5cm x 0.5cm 45
Veal schnitzel, frozen, fried 1 schnitzel, 15cm x 10cm x 1cm 145
     
Chicken
    
Chicken, all cuts, baked, lean ¼ chicken 110
Breast, baked, lean 1 breast fillet 80
Drumstick, baked, lean
1 drumstick, 14cm long 45
Drumstick, baked, lean & skin 1 drumstick 14cm long 50
All cuts, Kentucky Fried Chicken 1 piece 70
Chicken McNugget, McDonalds 6 portions 115
     
Processed Meats    
Bacon, breakfast, fried 1 rasher, 14cm x 10cm x 0.3cm 35
Frankfurt, simmered 1 frankfurt, 14cm x 2.5cm diam. 75
Ham steak, grilled 1 steak 110
Ham leg, non-canned, lean 1 slice 0.2cm x 12cm diameter 25
Hamburger patty, frozen, fried 2 patties each 0.5cm x 7cm diameter 75
Salami 4 slices each 0.2cm x 5.5cm diam. 20
Sausage, beef, grilled 1 thick sausage 11cm long 70
Sausage, pork, grilled 1 thick sausage 11cm long 75
     
Cheese
    
Cheddar 1 cube 2.5cm x 2.5cm x2.5cm 15
Cheddar, processed 1 slice, 9cm square 20
Cottage, creamed 1 tablespoon 20
Cream cheese spread 1 tablespoon 25
Feta 1 cube 2.5cm x 2.5cm x 2.5cm 15
Mozzarella 2 tablespoons 20
Parmesan 2 tablespoons 20
Ricotta 1 tablespoon 20
     
Dairy Desserts
    
Custard, commercial 1 cup 280
Ice confection, vanilla, tub 2 level scoops 5.7cm diam. 45
Ice cream, vanilla, tub 2 level scoops 5.7cm diam. 50
     
Milk
    
Powdered, skim 3 tablespoons 25
Evaporated, reduced fat, canned 1 cup 265
Reduced fat, protein-increased 1 cup 260
     
Yoghurts
    
Natural 1 individual-sized tub 200
     
Nuts and Seeds
    
Almond, blanched ½ cup 85
Peanut butter 1 tablespoon 25
Peanut, roasted, salted ½ cup 80
Sesame seed 1 tablespoon 15
Tahini 1 tablespoon 20
Walnut ½ cup chopped 55
     
Sauces, Gravies and Salad Dressing
    
Mayonnaise, commercial 1 tablespoon 20
Sauce soy, commercial 1 tablespoon 25
     
Snack Foods
    
Extruded snack, cheese 1 individual-size packet 50
Pretzels 20 sticks, 8cm long 10
     
Soups
    
Main meal, canned, heated 1 cup 260
     
Other Foods
    
Coco powder 1 tablespoon 8
Milo 1 tablespoon 8
Olive, green, stuffed, drained 10 olives 40
Vegemite ½ teaspoon 3
     
Confectionery and Muesli Bars
    
Boiled sweets 3 sweets 10
Chocolate, milk 6 squares from 100g block 30
     
Jams and Jelly
    
Jam, berry 1 tablespoon 25
     
Sugars and other sugar-based foods
    
Honey 1 tablespoon 30
Sugar, white 1 tablespoon 18
     
Legumes
    
Baked beans, canned-tomato sauce 1 cup 275
Bean kidney, red, canned, drained ½ cup 95
Chickpea, canned, drained ½ cup 95
Lentil, dried, boiled ½ cup 95
Pea, split, dried, boiled ½ cup 90
     
Vegetable Dishes
    
Coleslaw, commercial ½ cup 100
Salad, bean, commercial ½ cup 105
Salad, potato, canned ½ cup 90
     
Beverages
    
Juice drink, orange 1 cup 260
Soft drink, cola 1 can 390
Soy beverage, So Good 1 cup 255
     
Fruit    
Apple, raw 1 medium apple, 6.5cm x 7cm diam. 155
Apricot, dried 5 apricot halves 25
Apricot, raw 1 medium apricot 5cm diameter 55
Banana, common, raw, peeled 1 banana 18cm x 4.5cm diameter 140
Cherry, raw 10 cherries 40
Fruit salad, canned-pear juice 1 cup 255
Fruit salad, canned-syrup, drain 1 cup 220
Grape, green, raw 1 cup 170
Grapefruit, raw, peeled ½ grapefruit 7.5cm x 9cm diameter 105
Kiwifruit, raw, peeled 1 kiwifruit 6cm x 5cm diameter 80
Mandarin, raw, peeled 1 mandarin 4.5cm x 6cm diameter 60
Mango, raw, peeled 1 mango 10.5cm x 7cm diameter 150
Melon, honeydew, raw, peeled 1 cup diced 180
Nectarine, raw 1 nectarine 75
Orange, raw, peeled 1 orange 7cm x 7cm diameter 120
Pawpaw, raw, peeled 1 cup diced 150
Peach, raw 1 medium peach 140
Pear, yellow-green, raw 1 pear 190
Pineapple, raw, peeled 1 slice 1.5cm x 9cm diameter 110
Plum, raw 1 plum 5.5cm diameter 105
Prune 5 prunes 40
Strawberry, raw 1 cup whole berries 145
Sultana 1 tablespoon 20
Watermelon, raw, peeled 1 cup diced 195
     
Vegetables    
Bean, broad, frozen, boiled ½ cup 80
Bean, green, boiled ½ cup 70
Beetroot, canned, drained 3 slices 95
Broccoli, boiled 1 spear 11.5cm x 7.5cm diameter 50
Brussels sprouts, boiled 5 brussels sprouts 100
Cabbage, chinese, raw ½ cup shredded 40
Cabbage, common, boiled ½ cup shredded 70
Capsicum, raw 1 capsicum 7cm x 6.5cm diameter 90
Carrot, frozen, boiled ½ cup carrot rings 70
Carrot, raw, peeled ½ cup slices 70
Cauliflower, boiled 1 floweret 7.5cm x 8cm diameter 70
Celery, boiled ½ cup chopped 60
Celery, raw 1 stick 10cm x 2cm 20
Cucumber, common, raw, peeled 5 x 0.5cm slices 40
Eggplant, raw
½ cup chopped 30
Lettuce, common, raw 1 leaf 15.5cm diameter 50
Marrow, peeled, boiled ½ cup diced 110
Mixed vegetables, frozen, boiled ½ cup 70
Mushroom, common, raw ½ cup chopped 35
Onion, mature, raw, peeled ½ cup slices 50
Onion, spring, raw 1 spring onion 15
Parsley, raw 1 tablespoon 5
Parsnip, peeled, boiled ½ cup chopped 75
Pea, green, canned, drained ½ cup 85
Potato chips, commercial 1 cup 6cm x 1cm x 1cm chips 95
Potato, new, peeled, boiled 1 potato 60
Potato, pale skin, baked, flesh 1 medium potato 100
Pumpkin, peeled, boiled ½ cup pieces 85
Silverbeet, boiled ½ cup chopped 60
Spinach, English, boiled ½ cup chopped 75
Squash, boiled 1 squash 3cm x 4cm diameter 35
Swede, peeled, boiled ½ cup chopped 75
Sweet potato, peeled, boiled ½ cup mashed 120
Sweetcorn, frozen, boiled ½ cup 90
Sweetcorn, frozen, on-cob, simmer 1 cobette 7cm x 5.5cm diameter 85
Tomato, common, raw 1 tomato 5.5cm x 6cm diameter 130
Turnip, white, peeled, boiled ½ cup diced 120
Zucchini, boiled ½ cup sliced 80

 

Last Updated: November 15, 2001.

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