| almond meal | 1 cup | 120g |
| almonds | 1 cup | 140g |
| barley, pearled uncooked | 1 cup | 200g |
| black beans, dry | 1 cup | 190g |
| breadcrumbs, dry | 1 cup | 90g |
| buckwheat, uncooked | 1 cup | 190g |
| cashews | 1 cup | 140g |
| chia seeds | 1 tsp | 5g |
| chia seeds | ¼ cup | 50g |
| chickpeas, dry | 1 cup | 190g |
| chickpea flour | ½ cup | 60g |
| cocoa powder | 1 cup | 100g |
| coconut, desiccated | 1 cup | 85g |
| couscous, uncooked | 1 cup | 180g |
| dates, pitted | 1 cup | 155g |
| flour, buckwheat | 1 cup | 140g |
| flour, plain | 1 cup | 150g |
| flour, rice | 1 cup | 180g |
| freekeh, uncooked | 1 cup | 200g |
| honey | ½ cup | 160g |
| kidney beans, red, dry | 1 cup | 190g |
| lentils, brown, dry | 1 cup | 210g |
| lentils, puy, dry | 1 cup | 200g |
| lentils, red, split, dry | 1 cup | 190g |
| linseeds, whole | 1 tsp | 5g |
| linseeds, whole | ¼ cup | 45g |
| milk | 1 cup | 250g |
| millet, hulled, uncooked | 1 cup | 190g |
| olive oil | 1 tbs | 20g |
| peanut butter | 1 tbs | 20g |
| peanut butter | ¼ cup | 70g |
| pepitas | ¼ cup | 40g |
| popcorn kernels | 1 cup | 225g |
| quinoa, uncooked | 1 cup | 190g |
| rice, arborio rice, uncooked | 1 cup | 220g |
| rice, long grain, basmati, uncooked | 1 cup | 210g |
| rice, long grain, brown, uncooked | 1 cup | 210g |
| rice, sushi rice, uncooked | 1 cup | 225g |
| rolled oats, traditional | 1 cup | 105g |
| sugar, raw | 1 cup | 205g |
| sugar, caster | 1 cup | 215g |
| sugar, brown | 1 cup | 200g |
| sultanas | 1 cup | 170g |
| sunflower seeds | ¼ cup | 40g |
| yoghurt | 1 cup | 250g |
| tahini | 1 tbs | 20g |
| tahini | ¼ cup | 65g |
| walnuts, whole pieces | 1 cup | 110g |