One of the biggest issues I found when starting a keto lifestyle was trying to translate ingredients & measures from US sites.
What is Swerve?
Is Almond Flour the same as Almond Meal?
How many grams is a cup?
I still can not wrap my head around how a solid can be measured in a cup. It makes no sense at all to me. Do you pack it firmly, or loose. What pressure needs to be applied to obtain firmly packed? I just don’t get it.
I needed this guide for myself, so I thought, why not make it available for everyone?
It is a work in progress, so if there is anything you find is missing, please let me know and I will regularly update.
Google has a unit convertor for anything not found here, or you can just google “x oz in g” or “x lb in g” and you’ll get an exact answer.
The US cup & spoon measures vary slightly to the Australian versions, so remember to remove a little for dry ingredients. Generally you can just eyeball it and everything will still work out. I have rounded the amounts below, as my scales (and many others) don’t do decimals, so I don’t worry too much about them.
|1 teaspoon||5ml / 1 teaspoon|
|1 tablespoon||15ml / 3 teaspoons|
|1 cup||236ml / 1 cup less 2 teaspoons|
|1 fluid oz||29ml|
|1 stick of butter||113g|
|1 can of coconut||varies according to brand, but usually 403ml|
|Name||How to find, make or substitute in Australia|
|Coconut Aminos||You can find this in your local Health food shop or various online stores|
|Cilantro||The herb that some say tastes like soap Coriander!|
|Chipotle Peppers in Adobo Sauce||I found this at my supermarket online and in my local store.|
|Erithrytol||Supermarkets stock a variety of Erithrytol / Stevia blends, which are great value.|
|Guar Gum||I buy this from iHerb, but you can also find it in various health food shops and online.
|Habanero||My local supermarket stock these most of the time, but, if out of stock, I just use a regular Red Chilli's|
|Jalapeño||I can usually pick these up in my local supermarket, but if they are out of stock, I just use regular green chilli's|
|Lit'l Smokers||Small Smoked Sausages. If you have a good butcher who smokes, replace with smoked sausage, or just cook up some regular small chipolata sausages.|
|Mrs Dash Table Blend||You can make your own using this recipe
|Old Bay Seasoning||You can make your own using this recipe
or, purchase the product from USA Foods
|Red Pepper||Usually means Red Chilli, but be careful with this one - sometimes they do actually mean Red Capsicum|
|Sukrin Melis||A brand of Erithrytol ground fine to use as icing sugar|
|Swerve||A brand of Erithrytol|