1/8 cup       30 mL

1/4 cup       60 mL

1/3 cup       75 mL

6 tbsp        90 mL

7 tbsp         105 mL

1/2 cup       125 mL

2/3 cup       150 mL

3/4 cup       175 mL

1 cup           250 mL

11/8 cups     280 mL

11/4 cups     300 mL

11/3 cups     325 mL

11/2 cups     375 mL

12/3 cups     400 mL

13/4 cups     425 mL

2 cups         500 mL

21/2 cups     625 mL

3 cups         750 mL

4 cups         1 Liter

41/2 cups     1.125 Liter

6 cups          1.5 Liter


1 oz               (30 g)

4 oz               (125 g)

8 oz               (250 g)

16 oz             (500 g)

24 oz            (750 g)

32 oz             1 kg

1 lb                .45 kg

2 lbs              0.9 kg

3.5 lbs           1.6 kg

4 lbs              1.8 kg


SWEETENER CONVERSION CHARTS: (also check your product’s website for further help).  I order from

Splenda (sucralose) :


Truvia (mix of erythritol and stevia):

Sweet ‘n Low (saccharin) and Sweet One (acesulfame potassium) :

Erythritol, SweetzFree , Isomalt:  See this discussion:

Xylitol: WARNING:  Xylitol is toxic to all dogs, and is usually lethal in smaller breeds.  I do not bake with xylitol as I worry one of us might forget and accidentally give a bite of something baked with it to our 11# dog.  I know someone who lost her small rat terrier after eating an entire pack of sugar-free gum that was in her open purse on the floor. Xylitol is not thought to be as toxic to cats as it is to dogs, but the jury is still out on that topic.


7 thoughts on “CONVERSION CHARTS

  1. The sodium free baking powder is called “Hain Featherweight”–just checked on the name 🙂

  2. Ener-g has low (no?) sodium baking soda on Amazon. There is also a “Featherweight” or “Featherlight (?)” low (no?) sodium baking powder by by a company called Hayne’s (? maybe that’s the name? It begins with an F) — both sold on Amazon & one is sold at Walmart on line. For one of them you need to double the amount called for in the recipe (maybe the low/no sodium baking soda?). Google “low sodium” and baking powder and should come up.

  3. Beth
    Peggy I have a challenging problem. I think you mentioned once about cooking low sodium. I am finding that cooking low carb and low sodium together is challenging to say the least. What can I use as a substitute for salt, baking powder/soda in bread and dessert receipts? I might add I appreciate the sodium content in your receipes.
    Second challenge. Can I use fresh mozzarella cheese in place of aged cheeses?
    Thank you so much. By the way I am enjoying all your books!

    1. On the cheese question, you CAN, but flavor will be different and milder than aged cheeses. I like to sub in Jack cheese for aged more, as the flavor is closer to me.

      On the sodium issue, I really find it quite easy to reduce sodium in low-carb cooking. Reason being that cheese and cured meats like bacon/ham/sausage, which low-carbers use abundantly, are so sodium-laden. I just don’t add sodium to those recipes with those ingredients, cut the cheese in half for many savory recipes, and the final dish is always salty enough for us. I’m a firm believer in the body needing sodium for daily well-being, but we don’t need the excessive amounts people and the food industry seem to THINK we need.

      In baking, if converting a traditional recipe I use the sodium called for in pastry and breads, but usually half as much as they call for. It is a browning agent, so omitting can reduce browning as well as bread flavor. When cooking low-carb pastas, I never salt the water anymore, as there is usually enough sodium in the topping sauces or cheese used as the casserole binder (whether cream or tomato based sauces) with no extra added. Low-carb breads often have cream cheese or shredded cheese in them as a binder to replace flour gluten, so there you go again……lots of sodium already in the cheese………ESPECIALLY cream cheese!

      We backed way off our sodium years before going low-carb, so the few new tricks I learned above were a no-brainer for us. Hope this info helps you make the transition.

      I hope you’ll drop by our Amazon page at this link and mention how pleased with our cookbooks! Only takes a couple seconds and others really like to get user reactions before buying. 🙂

  4. All sugar free sweetners are toxic to animals can cause death, Never Never feed anything with artifical sweetners to your pets

    1. Only one my vet has said was lethally toxic was xylitol. Though I don’t feed my dog sweet foods other than fruit. Technically, beet sugar and REAL sugar are also bad for dogs……..bad for their urinary systems, so I find it sad that so many dog food makers (cheaper brands mostly) put beet pulp in their dry dog foods. Seriously doubt they bother extracting the beet sugar first. 😦

  5. Another great place to buy things are
    I live in the UK and half of what I find essential to my low-carb way of eating can only be purchased in the United States. Thanks to some of these online stockists, purchasing them is no longer a problem.

    Thank you for all the research you do, I am new to lowcarbing and have just found your site.

Leave a Comment

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s