Cups to Grams Converter

Convert cups to grams and grams to cups for 200+ cooking and baking ingredients. Accurate, ingredient-specific density data from USDA sources.

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Cups to Grams Converter

Ingredient

Amount (cups)

1 cup of All-purpose flour

125 g

Density: 125g per US cup (236.6ml)

Quick reference — All-purpose flour

¼ cup

31g

⅓ cup

42g

½ cup

63g

⅔ cup

83g

¾ cup

94g

1 cup

125g

1½ cups

188g

2 cups

250g

3 cups

375g

Complete Ingredient Weight Database (225 ingredients)

The most comprehensive cups-to-grams reference on the internet. Searchable by ingredient name or filtered by category. All weights are for 1 US cup (236.6ml), spooned and levelled unless noted otherwise.

Ingredient	Category	1 Cup (g)	½ Cup (g)	¼ Cup (g)	1 Tbsp (g)
All-purpose flour	Flours & Starches	125	63	31	7.8
Bread flour	Flours & Starches	130	65	33	8.1
Cake flour	Flours & Starches	114	57	29	7.1
Self-rising flour	Flours & Starches	125	63	31	7.8
Whole wheat flour	Flours & Starches	128	64	32	8
Almond flour	Flours & Starches	96	48	24	6
Coconut flour	Flours & Starches	128	64	32	8
Oat flour	Flours & Starches	104	52	26	6.5
Rice flour	Flours & Starches	158	79	40	9.9
Buckwheat flour	Flours & Starches	120	60	30	7.5
Rye flour	Flours & Starches	102	51	26	6.4
Semolina flour	Flours & Starches	167	84	42	10.4
Spelt flour	Flours & Starches	130	65	33	8.1
Tapioca flour / starch	Flours & Starches	120	60	30	7.5
Cornstarch	Flours & Starches	128	64	32	8
Arrowroot starch	Flours & Starches	128	64	32	8
Potato starch	Flours & Starches	152	76	38	9.5
Chickpea flour (besan)	Flours & Starches	92	46	23	5.8
Sorghum flour	Flours & Starches	136	68	34	8.5
Teff flour	Flours & Starches	140	70	35	8.8
Millet flour	Flours & Starches	120	60	30	7.5
Quinoa flour	Flours & Starches	112	56	28	7
Granulated sugar (white)	Sugars & Sweeteners	200	100	50	12.5
Brown sugar (packed)	Sugars & Sweeteners	220	110	55	13.8
Brown sugar (unpacked)	Sugars & Sweeteners	145	73	36	9.1
Powdered sugar (icing sugar)	Sugars & Sweeteners	120	60	30	7.5
Caster sugar (superfine)	Sugars & Sweeteners	200	100	50	12.5
Demerara sugar	Sugars & Sweeteners	220	110	55	13.8
Muscovado sugar	Sugars & Sweeteners	200	100	50	12.5
Coconut sugar	Sugars & Sweeteners	180	90	45	11.3
Maple syrup	Sugars & Sweeteners	312	156	78	19.5
Honey	Sugars & Sweeteners	340	170	85	21.3
Golden syrup	Sugars & Sweeteners	340	170	85	21.3
Molasses	Sugars & Sweeteners	328	164	82	20.5
Agave nectar	Sugars & Sweeteners	336	168	84	21
Corn syrup	Sugars & Sweeteners	328	164	82	20.5
Treacle	Sugars & Sweeteners	340	170	85	21.3
Butter2 sticks = 1 cup	Dairy & Eggs	227	114	57	14.2
Cream cheese	Dairy & Eggs	232	116	58	14.5
Sour cream	Dairy & Eggs	230	115	58	14.4
Greek yogurt	Dairy & Eggs	245	123	61	15.3
Plain yogurt	Dairy & Eggs	245	123	61	15.3
Heavy cream (double cream)	Dairy & Eggs	238	119	60	14.9
Whole milk	Dairy & Eggs	244	122	61	15.3
Buttermilk	Dairy & Eggs	245	123	61	15.3
Evaporated milk	Dairy & Eggs	252	126	63	15.8
Condensed milk (sweetened)	Dairy & Eggs	306	153	77	19.1
Ricotta cheese	Dairy & Eggs	246	123	62	15.4
Cottage cheese	Dairy & Eggs	226	113	57	14.1
Parmesan (grated)	Dairy & Eggs	100	50	25	6.3
Cheddar cheese (shredded)	Dairy & Eggs	113	57	28	7.1
Mozzarella (shredded)	Dairy & Eggs	112	56	28	7
Mascarpone	Dairy & Eggs	240	120	60	15
Egg whites~8 large egg whites	Dairy & Eggs	243	122	61	15.2
Egg yolks~12 large yolks	Dairy & Eggs	243	122	61	15.2
Whole eggs (beaten)~5 large eggs	Dairy & Eggs	243	122	61	15.2
Vegetable oil	Fats & Oils	218	109	55	13.6
Olive oil	Fats & Oils	216	108	54	13.5
Coconut oil (melted)	Fats & Oils	218	109	55	13.6
Coconut oil (solid)	Fats & Oils	224	112	56	14
Ghee	Fats & Oils	224	112	56	14
Lard	Fats & Oils	205	103	51	12.8
Shortening	Fats & Oils	191	96	48	11.9
Sesame oil	Fats & Oils	218	109	55	13.6
Avocado oil	Fats & Oils	218	109	55	13.6
Rolled oats	Grains & Cereals	90	45	23	5.6
Steel-cut oats	Grains & Cereals	176	88	44	11
Quick oats	Grains & Cereals	80	40	20	5
White rice (uncooked)	Grains & Cereals	185	93	46	11.6
Brown rice (uncooked)	Grains & Cereals	190	95	48	11.9
Basmati rice (uncooked)	Grains & Cereals	180	90	45	11.3
Arborio rice (uncooked)	Grains & Cereals	200	100	50	12.5
Quinoa (uncooked)	Grains & Cereals	170	85	43	10.6
Couscous (dry)	Grains & Cereals	173	87	43	10.8
Bulgur wheat (dry)	Grains & Cereals	140	70	35	8.8
Cornmeal	Grains & Cereals	150	75	38	9.4
Polenta (dry)	Grains & Cereals	163	82	41	10.2
Breadcrumbs (dry)	Grains & Cereals	108	54	27	6.8
Breadcrumbs (fresh)	Grains & Cereals	60	30	15	3.8
Panko breadcrumbs	Grains & Cereals	60	30	15	3.8
Pearl barley (dry)	Grains & Cereals	200	100	50	12.5
Farro (dry)	Grains & Cereals	180	90	45	11.3
Muesli	Grains & Cereals	110	55	28	6.9
Granola	Grains & Cereals	120	60	30	7.5
Cornflakes	Grains & Cereals	28	14	7	1.8
Pasta (dry, small shapes)	Grains & Cereals	105	53	26	6.6
Pasta (dry, penne/rigatoni)	Grains & Cereals	90	45	23	5.6
Almonds (whole)	Nuts & Seeds	143	72	36	8.9
Almonds (sliced)	Nuts & Seeds	92	46	23	5.8
Almonds (slivered)	Nuts & Seeds	108	54	27	6.8
Almond butter	Nuts & Seeds	256	128	64	16
Cashews (whole)	Nuts & Seeds	137	69	34	8.6
Walnuts (halves)	Nuts & Seeds	100	50	25	6.3
Walnuts (chopped)	Nuts & Seeds	117	59	29	7.3
Pecans (halves)	Nuts & Seeds	99	50	25	6.2
Pecans (chopped)	Nuts & Seeds	109	55	27	6.8
Peanuts (whole)	Nuts & Seeds	146	73	37	9.1
Peanut butter	Nuts & Seeds	258	129	65	16.1
Pine nuts	Nuts & Seeds	135	68	34	8.4
Pistachios (shelled)	Nuts & Seeds	123	62	31	7.7
Macadamia nuts	Nuts & Seeds	134	67	34	8.4
Hazelnuts (whole)	Nuts & Seeds	135	68	34	8.4
Sunflower seeds	Nuts & Seeds	140	70	35	8.8
Pumpkin seeds (pepitas)	Nuts & Seeds	129	65	32	8.1
Chia seeds	Nuts & Seeds	160	80	40	10
Flax seeds (whole)	Nuts & Seeds	150	75	38	9.4
Flax seeds (ground)	Nuts & Seeds	112	56	28	7
Hemp seeds	Nuts & Seeds	160	80	40	10
Sesame seeds	Nuts & Seeds	144	72	36	9
Poppy seeds	Nuts & Seeds	140	70	35	8.8
Tahini	Nuts & Seeds	240	120	60	15
Blueberries (fresh)	Fruits	148	74	37	9.3
Strawberries (sliced)	Fruits	166	83	42	10.4
Raspberries (fresh)	Fruits	123	62	31	7.7
Blackberries (fresh)	Fruits	144	72	36	9
Cranberries (fresh)	Fruits	100	50	25	6.3
Apple (diced)	Fruits	125	63	31	7.8
Banana (mashed)	Fruits	225	113	56	14.1
Banana (sliced)	Fruits	150	75	38	9.4
Mango (diced)	Fruits	165	83	41	10.3
Pineapple (diced)	Fruits	165	83	41	10.3
Peach (sliced)	Fruits	154	77	39	9.6
Applesauce	Fruits	244	122	61	15.3
Pumpkin puree	Fruits	245	123	61	15.3
Lemon juice	Fruits	244	122	61	15.3
Lime juice	Fruits	244	122	61	15.3
Orange juice	Fruits	248	124	62	15.5
Onion (diced)	Vegetables	160	80	40	10
Garlic (minced)	Vegetables	136	68	34	8.5
Carrot (grated)	Vegetables	110	55	28	6.9
Celery (diced)	Vegetables	101	51	25	6.3
Bell pepper (diced)	Vegetables	149	75	37	9.3
Tomato (diced)	Vegetables	180	90	45	11.3
Tomato paste	Vegetables	262	131	66	16.4
Spinach (raw, packed)	Vegetables	30	15	8	1.9
Kale (chopped, packed)	Vegetables	67	34	17	4.2
Corn kernels	Vegetables	154	77	39	9.6
Peas (green)	Vegetables	145	73	36	9.1
Mushrooms (sliced)	Vegetables	70	35	18	4.4
Zucchini (grated)	Vegetables	124	62	31	7.8
Sweet potato (cubed)	Vegetables	133	67	33	8.3
Potato (cubed)	Vegetables	150	75	38	9.4
Chickpeas (cooked)	Legumes & Beans	164	82	41	10.3
Black beans (cooked)	Legumes & Beans	172	86	43	10.8
Kidney beans (cooked)	Legumes & Beans	177	89	44	11.1
Lentils (dry)	Legumes & Beans	192	96	48	12
Lentils (cooked)	Legumes & Beans	198	99	50	12.4
Split peas (dry)	Legumes & Beans	196	98	49	12.3
White beans (cooked)	Legumes & Beans	179	90	45	11.2
Edamame (shelled)	Legumes & Beans	155	78	39	9.7
Hummus	Legumes & Beans	246	123	62	15.4
Baking powder	Baking Essentials	220	110	55	13.8
Baking soda	Baking Essentials	220	110	55	13.8
Active dry yeast	Baking Essentials	150	75	38	9.4
Instant yeast	Baking Essentials	150	75	38	9.4
Vanilla extract	Baking Essentials	208	104	52	13
Salt (table)	Baking Essentials	288	144	72	18
Salt (kosher, Morton)	Baking Essentials	241	121	60	15.1
Salt (kosher, Diamond Crystal)Nearly half the weight of table salt per cup	Baking Essentials	144	72	36	9
Cream of tartar	Baking Essentials	150	75	38	9.4
Gelatin (powdered)	Baking Essentials	144	72	36	9
Xanthan gum	Baking Essentials	150	75	38	9.4
Meringue powder	Baking Essentials	116	58	29	7.3
Cinnamon (ground)	Spices & Seasonings	132	66	33	8.3
Cocoa powder (unsweetened)	Spices & Seasonings	86	43	22	5.4
Ginger (ground)	Spices & Seasonings	96	48	24	6
Nutmeg (ground)	Spices & Seasonings	120	60	30	7.5
Paprika	Spices & Seasonings	116	58	29	7.3
Cumin (ground)	Spices & Seasonings	120	60	30	7.5
Turmeric (ground)	Spices & Seasonings	140	70	35	8.8
Chilli powder	Spices & Seasonings	128	64	32	8
Black pepper (ground)	Spices & Seasonings	116	58	29	7.3
Garlic powder	Spices & Seasonings	156	78	39	9.8
Onion powder	Spices & Seasonings	116	58	29	7.3
Dried oregano	Spices & Seasonings	28	14	7	1.8
Dried basil	Spices & Seasonings	24	12	6	1.5
Dried thyme	Spices & Seasonings	28	14	7	1.8
Water	Liquids	237	119	59	14.8
Broth / stock	Liquids	240	120	60	15
Soy sauce	Liquids	255	128	64	15.9
Vinegar (white/apple cider)	Liquids	238	119	60	14.9
Balsamic vinegar	Liquids	255	128	64	15.9
Worcestershire sauce	Liquids	272	136	68	17
Hot sauce	Liquids	262	131	66	16.4
Fish sauce	Liquids	272	136	68	17
Coconut milk (canned)	Liquids	226	113	57	14.1
Almond milk	Liquids	240	120	60	15
Oat milk	Liquids	240	120	60	15
Chocolate chips	Chocolate & Cocoa	170	85	43	10.6
Chocolate (chopped)	Chocolate & Cocoa	170	85	43	10.6
Cocoa nibs	Chocolate & Cocoa	132	66	33	8.3
White chocolate chips	Chocolate & Cocoa	170	85	43	10.6
Dutch-process cocoa	Chocolate & Cocoa	92	46	23	5.8
Nutella	Chocolate & Cocoa	300	150	75	18.8
Raisins	Dried Fruits	145	73	36	9.1
Dried cranberries	Dried Fruits	120	60	30	7.5
Dates (chopped)	Dried Fruits	147	74	37	9.2
Dried apricots (chopped)	Dried Fruits	130	65	33	8.1
Dried figs (chopped)	Dried Fruits	149	75	37	9.3
Coconut (desiccated)	Dried Fruits	93	47	23	5.8
Coconut (shredded, sweetened)	Dried Fruits	85	43	21	5.3
Coconut flakes	Dried Fruits	60	30	15	3.8
Prunes (chopped)	Dried Fruits	175	88	44	10.9
Goji berries	Dried Fruits	100	50	25	6.3
Mixed dried fruit	Dried Fruits	150	75	38	9.4
Whey protein powder	Protein Powders	120	60	30	7.5
Casein protein powder	Protein Powders	120	60	30	7.5
Pea protein powder	Protein Powders	110	55	28	6.9
Collagen powder	Protein Powders	100	50	25	6.3
Nutritional yeast	Protein Powders	60	30	15	3.8
Jam / preserves	Miscellaneous	320	160	80	20
Mayonnaise	Miscellaneous	220	110	55	13.8
Ketchup	Miscellaneous	272	136	68	17
Mustard	Miscellaneous	250	125	63	15.6
Miso paste	Miscellaneous	275	138	69	17.2
Salsa	Miscellaneous	260	130	65	16.3
Canned tomatoes (crushed)	Miscellaneous	236	118	59	14.8
Tomato sauce	Miscellaneous	245	123	61	15.3
Passata	Miscellaneous	250	125	63	15.6
Marshmallows (mini)	Miscellaneous	46	23	12	2.9
Graham cracker crumbs	Miscellaneous	100	50	25	6.3
Oreo cookie crumbs	Miscellaneous	110	55	28	6.9
Sprinkles	Miscellaneous	160	80	40	10
Caramel sauce	Miscellaneous	310	155	78	19.4
Dulce de leche	Miscellaneous	310	155	78	19.4

Click any ingredient row to load it into the converter above. 225 of 225 ingredients shown.

Why Baking by Weight Is More Accurate

A cup of flour can weigh anywhere from 120g to 160g depending on how you scoop it. That's a 33% difference — enough to turn a fluffy cake into a dense brick. The problem is that volume measures (cups, tablespoons) don't account for how tightly an ingredient is packed.

Professional bakers weigh everything. The "spoon and level" method (spooning flour into the cup and levelling with a knife) gives the most consistent results at about 125g per cup. The "scoop and sweep" method packs more in, often hitting 140-150g. If a recipe just says "1 cup of flour" without specifying, assume spooned and levelled — that's the standard used in this converter.

Investing in a digital kitchen scale (£10-20 / $10-20) is the single biggest improvement most home bakers can make. Once you start weighing, you'll never go back to cups for baking.

Volume Measurement Reference Table

How cups, tablespoons, teaspoons, millilitres, and fluid ounces relate to each other. These are volume conversions — they're the same regardless of ingredient.

Measure	ml	Tablespoons	Teaspoons	Fluid Oz
1 US cup	236.6	16	48	8
¾ cup	177.4	12	36	6
⅔ cup	157.7	10.7	32	5.3
½ cup	118.3	8	24	4
⅓ cup	78.9	5.3	16	2.7
¼ cup	59.1	4	12	2
1 tablespoon	14.8	1	3	0.5
1 teaspoon	4.9	0.33	1	0.17

Cup Sizes Around the World

Not all cups are created equal. A "cup" in an American recipe is a different volume than a "cup" in a British or Australian recipe. This is one of the biggest sources of baking failures when following international recipes.

Measurement System	Cup Size (ml)	Notes
US Customary	236.6	Used in American recipes (this converter)
US Legal (FDA)	240	Used on US nutrition labels
UK Imperial	284.1	Used in older British recipes
Metric (Australian)	250	Used in Australia, NZ, and some EU countries
Japanese	200	Used in Japanese recipes
Canadian	250	Canada uses the metric cup

Butter Conversion Chart (Sticks, Cups & Grams)

American recipes often measure butter in "sticks" — a uniquely American unit that confuses cooks worldwide. One US stick of butter = 113g = ½ cup = 8 tablespoons. Here's the complete reference:

US Sticks	Cups	Tablespoons	Grams	Ounces
1 stick	½ cup	8 tbsp	113	4
½ stick	¼ cup	4 tbsp	57	2
2 sticks	1 cup	16 tbsp	227	8
4 sticks	2 cups (1 lb)	32 tbsp	454	16

Common Measurement Mistakes to Avoid

Scooping flour directly from the bag

This compresses flour, giving you up to 30% more than the recipe intends. Always spoon flour into your measuring cup and level with a knife — or better yet, weigh it.

Using liquid measuring cups for dry ingredients

Liquid measuring cups (glass with a spout) and dry measuring cups (flat-top for levelling) give different results. Use dry cups for flour, sugar, and other solids. Use liquid cups for water, milk, and oil.

Confusing fluid ounces with weight ounces

1 fluid ounce of water weighs about 1 oz — but 1 fluid ounce of honey weighs 1.5 oz. Fluid ounces measure volume; weight ounces measure mass. They're only equivalent for water.

Assuming all sugars weigh the same

Granulated sugar is 200g/cup. Packed brown sugar is 220g/cup. Powdered sugar is only 120g/cup. Using the wrong weight can throw off sweetness and moisture balance in baking.

Not accounting for kosher salt differences

Morton kosher salt is 241g/cup. Diamond Crystal kosher salt is only 144g/cup — nearly half the weight. If a recipe specifies one brand and you use the other, your food will be dramatically over or under-salted.

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Cups to Grams Converter