Flavor ingredient equivalents for fresh and dried ingredients. Convert dried, fresh, and ground herbs, seeds, veggies, and more.
Basil Conversion Guide
See the Basil Ingredient page for info on what diseases basil fights or protects against.
| Form | Equivalent | Notes |
|---|
| Fresh Basil | 1/8 cup loosely packed (about 4g) | Roughly 4-8 leaves, varies by size |
| Dried Basil Leaves | 1 tablespoon (about 2-3g) | Concentrated flavor; use less than fresh |
| Ground Dried Basil | 1 teaspoon (about 1-2g) | Very concentrated; stronger flavor than dried leaves |
Bay Leaf Conversion Guide
| Form | Equivalent | Notes |
|---|
| Fresh Bay Leaf | 2-3 leaves | Milder flavor; used in soups, stews, and braises; typically removed before serving. |
| Dried Bay Leaf | 1 whole leaf | Stronger flavor; commonly used in long-cooking dishes, removed. |
| Ground Bay Leaf | 1/8 teaspoon | Very concentrated flavor; use sparingly in recipes; can become bitter. |
Celery Conversion Guide
| Form | Equivalent | Notes |
|---|
| Fresh Celery | 1 medium stalk (about 40g) | Yields about 2 tablespoons chopped. |
| Dried Celery Flakes | 1 tablespoon (about 5g) | Rehydrates in dishes; adds flavor. |
| Whole Celery Seed | 1/4 teaspoon (about 2g) | Strong flavor; use sparingly |
| Ground Celery Seed | 1/16 teaspoon (about 0.25g) | Very concentrated; use even less if desired |
Flax seed Conversion Guide
See the Flax Ingredient page for info on what diseases flax fights or protects against.
| Form | Equivalent | Notes |
|---|
| Whole Flaxseeds | 1 tablespoon (about 10g) | Adds crunch; less digestible unless ground; doubles in volume when milled |
| Milled Ground Flaxseed | 1/2 tablespoons (about 10g) | Often labeled as flax seed meal or milled flaxseeds; nutritious but still slightly coarse |
| Finely Ground Flaxseed (Flaxseed Flour) | 1/3-1/2 tablespoon (about 10g) | Very fine texture; better for bakery type cooking |
Flax seeds don’t change much in volume or taste when groundGarlic Conversion Guide
See the Garlic Ingredient page for info on what diseases garlic fights or protects against.
| Form | Equivalent | Notes |
|---|
| Whole Fresh Garlic | 1 medium clove (about 3g) | Roughly 1 clove = 1 teaspoon minced garlic |
| Dehydrated Garlic Flakes | 1 tablespoon (about 6g) | Rehydrates to about 1 teaspoon minced garlic |
| Granulated Garlic | 1 teaspoon (about 3g) | Similar flavor intensity to minced garlic but less “spicy”; 10min rehydrate before cooking for allicin |
| Garlic Powder | 1/2 teaspoon (about 1.5g) | More concentrated; use less than granulated |
Ginger Conversion Guide
| Form | Equivalent | Notes |
|---|
| Fresh Ginger Root | 1 inch piece (about 10g) | Roughly 1 tablespoon grated or minced |
| Dried Ginger Flakes | 1 tablespoon (about 5g) | Adds flavor; can be rehydrated in dishes |
| Ground Ginger | 1/2 teaspoon (about 1-2g) | Very concentrated; use cautiously |
Onion Conversion Guide
See the Onion Ingredient page for info on what diseases onions fight or protect against.
| Form | Equivalent | Notes |
|---|
| Whole Fresh Onion | 1/2 medium onion (about 75g) | Roughly 1/2 cup chopped onion |
| Dehydrated Onion Flakes | 4 tablespoons (about 25g) | Rehydrates to about 1/2 cup chopped onion |
| Granulated Onion | 1 tablespoon (about 10g) | Coarse texture; similar flavor intensity to flakes |
| Onion Powder | 1 teaspoon (about 3g) | Very fine texture; very concentrated flavor |
Oregano Conversion Guide
| Form | Equivalent | Notes |
|---|
| Fresh Oregano | 1 tablespoon (about 3g) | Adds bright musky flavor; |
| Dried Oregano | 1 teaspoon (about 1g) | More concentrated flavor |
| Oregano Powder | 1/8 teaspoon (about 1g) | Finely ground dried oregano; used in recipes where a finer texture is preferred; can be bitter |
Tomato Conversion Guide
See the Tomatoes Ingredient page for info on what diseases tomatoes fight or protects against.
| Form | Equivalent | Notes |
|---|
| Fresh Tomatoes | 1 medium tomato (about 120g) | Roughly 1/4 to 1/2 cup chopped or pureed |
| Sun-Dried Tomatoes (Dried) | 2 tablespoons (about 10g) | Re-hydrate or use as is; adds a rich Umami flavor; ~1/4 cup hydrated |
| Tomato Paste | 1.5 tablespoon (about 10g) | Concentrated flavor; used in sauces, soups, and thickening |
| Tomato Powder | 1/2 tablespoon (about 5g) | Very concentrated flavor; great for seasoning, thickening, or powders |
Turmeric Conversion Guide
| Form | Equivalent | Notes |
|---|
| Fresh Turmeric Root | 1 inch/2.5cm piece (about 10g) | Roughly 1 tablespoon grated |
| Dried Turmeric Flakes | 1 tablespoon (about 5g) | Adds flavor and can be rehydrated for dishes |
| Ground Turmeric (Powder) | 1/4 teaspoon (about 2-3g) | Commonly used in cooking; strong flavor |
More to come.
