Equivalences for a perfectly balanced meal

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1 knob of butter, 1 pot of yogurt, 1 teaspoon of sugar, etc. It’s not always easy to estimate the right quantities for balanced recipes. Here are some equivalents that will simplify your life. To keep within easy reach!

Dairy products:

1 individual jar of fromage blanc or faisselle = 100 g / 1 individual jar of yogurt = 125 g / 1 glass of milk = 200 ml / 1 bowl of milk = 300 ml

Cheeses:

1/8 of a Camembert = 30 g / 1/2 crottin de chèvre (goat’s cheese) = 25 g / 1 tablespoon of grated Gruyere = 12 g

Fats:

Butter/margarine: 1 curl of butter or margarine = 5 g, 1 knob of butter or margarine = 1 teaspoon = 1 small hotel portion = 10 g / Crème fraîche: 1 teaspoon of thick crème fraîche = 20 g, 1 tablespoon = 40 g / Oil: 1 teaspoon = 5 g, 1 tablespoon = 10 g

Sweet products:

Sugar: 1 lump of sugar (No 4) = 5 g = 1 teaspoon of caster sugar, 1 tablespoon of caster sugar = 10 g / Cocoa: 1 teaspoon = 5 g, 1 tablespoon = 10 g / Jam: 1 teaspoon = 10 g, 1 tablespoon = 1 hotel portion = 30 g

Meat, fish, eggs, cold cuts:

A typical portion is the size of your hand, fish fillet, steak, etc. (excluding waste).
Meat and eggs: 1 hamburger = 100 to 125 g / 1 chicken or turkey cutlet = 125 to 150 g / 1 slice of roast beef or pork: 50 g / 1 medium-sized chicken egg = 50 g
Fish: 1 stick of surimi = 20 g, or about 5 to 6 sticks for 1 serving / 3 whole pink shrimp = 50 g / 1 fish fillet = 100 to 120 g / 1 thin slice of smoked salmon = 20 g, i.e. 3 slices of smoked salmon for 1 serving
Cold cuts: 1 slice of ham = 25 to 50 g / 1 slice of smoked ham = 30 g / 1 slice of Grisons Meat = 10 g / 1 slice of Rosette salami = 12 g / 1 tablespoon of bacon bits = 12 g

Starches:

Bread and other grain products: Baguette: 1/8 baguette = 30 g, 1/4 baguette = 1 hotel roll = 4 slices of wholemeal bread = 60 g / Country bread: 1 small slice = 30 g, 1 large slice = 50 g / Sandwich bread: 1 large slice = 40 g, 1 small slice = 20 g / Biscotte (Toasts): 1 classic biscotte = 8 to 10 g, 1 long biscotte = 20 g / Cereals/muesli: 4 to 5 tablespoons of cereal = 30 g

Other starches:

4 level tablespoons of cooked starch (rice, pasta, semolina, etc.) = 100 g cooked = 1/4 plate = 2 level tablespoons of raw starch = 30 g raw / 2 egg-sized potatoes or 1 large potato = 100 g / 6 level tablespoons of cooked legumes (lentils, beans, chickpeas, etc.) = 100 g

Vegetables:

There is no need to weigh them when they are fresh and not cooked.
Our tip: fill half of your plate and increase the quantity if you are not full. 1/2 plate of cooked vegetables = 200 g / 1 pebble of frozen vegetable puree = 30 g / 1 soup plate or 1 bowl of soup = 300 ml

Fruit:

1 individual pot of compote = 100 g / 1 apple, 1 pear, 1 orange, 1 peach = 100 g / 12 to 15 strawberries = 200 g / 15 grapes = 125 g / 1/4 melon = 250 g / 1 small banana or 1 small mango = 100 g

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