Cups to grams: conversion chart
How much does a cup of flour, sugar, butter or rice weigh? Here are the metric equivalents for more than 160 ingredients, all using the standard US cup.
Each row shows the weight of a level US cup, spooned in. Liquids are shown in millilitres, since that's how metric recipes measure them. Tap an ingredient to open it in the calculator.
Jump to: Flours & starches · Sugars & syrups · Fats & oils · Dairy & eggs · Chocolate & baking · Leaveners & salt · Spices & herbs · Nuts, seeds & dried fruit · Grains, rice & pasta · Fruit & vegetables · Liquids
Flours & starches
| Ingredient | 1 cup | ½ cup | ⅓ cup | ¼ cup |
|---|---|---|---|---|
| All-purpose flour | 120 g | 60 g | 40 g | 30 g |
| Bread flour | 120 g | 60 g | 40 g | 30 g |
| Whole wheat flour | 115 g | 55 g | 40 g | 30 g |
| Whole wheat pastry flour | 95 g | 50 g | 30 g | 25 g |
| Cake flour | 115 g | 55 g | 40 g | 30 g |
| Pastry flour | 105 g | 55 g | 35 g | 25 g |
| Self-rising flour | 115 g | 55 g | 40 g | 30 g |
| '00' pizza flour | 115 g | 60 g | 40 g | 30 g |
| Almond flour | 95 g | 50 g | 30 g | 25 g |
| Coconut flour | 130 g | 65 g | 45 g | 30 g |
| Rye flour | 105 g | 55 g | 35 g | 25 g |
| Spelt flour | 100 g | 50 g | 35 g | 25 g |
| Buckwheat flour | 120 g | 60 g | 40 g | 30 g |
| Oat flour | 90 g | 45 g | 30 g | 25 g |
| Rice flour | 140 g | 70 g | 45 g | 35 g |
| Chickpea flour | 85 g | 45 g | 30 g | 20 g |
| Semolina | 165 g | 80 g | 55 g | 40 g |
| Cornmeal | 155 g | 80 g | 50 g | 40 g |
| Masa harina | 95 g | 45 g | 30 g | 25 g |
| Cornstarch | 110 g | 55 g | 35 g | 30 g |
| Potato starch | 150 g | 75 g | 50 g | 40 g |
| Tapioca starch | 115 g | 55 g | 40 g | 30 g |
| Breadcrumbs (dried) | 110 g | 55 g | 35 g | 30 g |
| Panko breadcrumbs | 50 g | 25 g | 15 g | 15 g |
| Breadcrumbs (fresh) | 85 g | 40 g | 30 g | 20 g |
| Graham cracker crumbs | 100 g | 50 g | 35 g | 25 g |
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Sugars & syrups
| Ingredient | 1 cup | ½ cup | ⅓ cup | ¼ cup |
|---|---|---|---|---|
| Granulated sugar | 200 g | 100 g | 65 g | 50 g |
| Brown sugar (packed) | 215 g | 105 g | 70 g | 55 g |
| Powdered sugar | 115 g | 55 g | 40 g | 30 g |
| Turbinado sugar | 180 g | 90 g | 60 g | 45 g |
| Demerara sugar | 220 g | 110 g | 75 g | 55 g |
| Coconut sugar | 155 g | 75 g | 50 g | 40 g |
| Honey | 340 g | 170 g | 115 g | 85 g |
| Maple syrup | 310 g | 155 g | 105 g | 80 g |
| Molasses | 340 g | 170 g | 115 g | 85 g |
| Corn syrup | 310 g | 155 g | 105 g | 80 g |
| Agave syrup | 340 g | 170 g | 110 g | 85 g |
| Sweetened condensed milk | 310 g | 155 g | 105 g | 80 g |
| Jam or preserves | 340 g | 170 g | 115 g | 85 g |
Fats & oils
| Ingredient | 1 cup | ½ cup | ⅓ cup | ¼ cup |
|---|---|---|---|---|
| Butter | 225 g | 115 g | 75 g | 55 g |
| Vegetable oil | 235 ml | 120 ml | 80 ml | 60 ml |
| Olive oil | 235 ml | 120 ml | 80 ml | 60 ml |
| Coconut oil | 220 g | 110 g | 75 g | 55 g |
| Vegetable shortening | 185 g | 90 g | 60 g | 45 g |
| Lard | 205 g | 105 g | 70 g | 50 g |
| Ghee | 205 g | 105 g | 70 g | 50 g |
Dairy & eggs
| Ingredient | 1 cup | ½ cup | ⅓ cup | ¼ cup |
|---|---|---|---|---|
| Milk | 235 ml | 120 ml | 80 ml | 60 ml |
| Buttermilk | 235 ml | 120 ml | 80 ml | 60 ml |
| Heavy cream | 235 ml | 120 ml | 80 ml | 60 ml |
| Half-and-half | 235 ml | 120 ml | 80 ml | 60 ml |
| Evaporated milk | 235 ml | 120 ml | 80 ml | 60 ml |
| Sour cream | 230 g | 115 g | 75 g | 60 g |
| Plain yogurt | 245 g | 125 g | 80 g | 60 g |
| Cream cheese | 230 g | 115 g | 75 g | 60 g |
| Ricotta | 245 g | 125 g | 80 g | 60 g |
| Cottage cheese | 225 g | 115 g | 75 g | 55 g |
| Mascarpone | 225 g | 115 g | 75 g | 55 g |
| Shredded cheese (cheddar, mozzarella, Swiss) | 115 g | 55 g | 40 g | 30 g |
| Parmesan (finely grated) | 100 g | 50 g | 35 g | 25 g |
| Feta (crumbled) | 115 g | 55 g | 40 g | 30 g |
| Milk powder | 110 g | 55 g | 35 g | 30 g |
Chocolate & baking
| Ingredient | 1 cup | ½ cup | ⅓ cup | ¼ cup |
|---|---|---|---|---|
| Cocoa powder | 85 g | 40 g | 30 g | 20 g |
| Chocolate chips | 170 g | 85 g | 55 g | 45 g |
| Mini chocolate chips | 175 g | 90 g | 60 g | 45 g |
| Shredded coconut | 85 g | 45 g | 30 g | 20 g |
| Mini marshmallows | 45 g | 20 g | 15 g | 10 g |
| Chocolate hazelnut spread | 320 g | 160 g | 105 g | 80 g |
Leaveners & salt
| Ingredient | 1 cup | ½ cup | ⅓ cup | ¼ cup |
|---|---|---|---|---|
| Baking powder | 190 g | 95 g | 65 g | 50 g |
| Baking soda | 240 g | 120 g | 80 g | 60 g |
| Yeast (instant or active dry) | 145 g | 70 g | 50 g | 35 g |
| Cream of tartar | 145 g | 70 g | 50 g | 35 g |
| Powdered gelatin | 145 g | 70 g | 50 g | 35 g |
| Table salt | 290 g | 145 g | 95 g | 70 g |
| Kosher salt (Diamond Crystal) | 135 g | 65 g | 45 g | 35 g |
| Kosher salt (Morton) | 230 g | 115 g | 75 g | 60 g |
| Vanilla extract | 235 ml | 120 ml | 80 ml | 60 ml |
| Espresso powder | 110 g | 55 g | 35 g | 30 g |
Spices & herbs
| Ingredient | 1 cup | ½ cup | ⅓ cup | ¼ cup |
|---|---|---|---|---|
| Ground cinnamon | 125 g | 65 g | 40 g | 30 g |
| Ground ginger | 85 g | 45 g | 30 g | 20 g |
| Ground nutmeg | 105 g | 55 g | 35 g | 25 g |
| Ground cumin | 100 g | 50 g | 35 g | 25 g |
| Paprika | 110 g | 55 g | 35 g | 30 g |
| Chili powder | 130 g | 65 g | 45 g | 35 g |
| Ground black pepper | 110 g | 55 g | 35 g | 30 g |
| Garlic powder | 150 g | 75 g | 50 g | 35 g |
| Onion powder | 115 g | 60 g | 40 g | 30 g |
| Dried herbs (oregano, thyme, basil) | 50 g | 25 g | 15 g | 10 g |
| Fresh parsley (chopped) | 60 g | 30 g | 20 g | 15 g |
| Fresh cilantro (chopped) | 15 g | 8 g | 5 g | 4 g |
| Fresh basil leaves | 25 g | 10 g | 8 g | 6 g |
Nuts, seeds & dried fruit
| Ingredient | 1 cup | ½ cup | ⅓ cup | ¼ cup |
|---|---|---|---|---|
| Walnuts (chopped) | 115 g | 55 g | 40 g | 30 g |
| Pecans (chopped) | 115 g | 55 g | 40 g | 30 g |
| Chopped nuts (mixed) | 115 g | 55 g | 40 g | 30 g |
| Almonds (whole) | 140 g | 70 g | 45 g | 35 g |
| Sliced almonds | 85 g | 45 g | 30 g | 20 g |
| Slivered almonds | 115 g | 55 g | 40 g | 30 g |
| Cashews | 115 g | 55 g | 40 g | 30 g |
| Peanuts | 140 g | 70 g | 45 g | 35 g |
| Hazelnuts | 140 g | 70 g | 45 g | 35 g |
| Pistachios (shelled) | 120 g | 60 g | 40 g | 30 g |
| Pine nuts | 140 g | 70 g | 45 g | 35 g |
| Macadamia nuts | 150 g | 75 g | 50 g | 35 g |
| Peanut butter | 270 g | 135 g | 90 g | 70 g |
| Tahini | 260 g | 130 g | 85 g | 65 g |
| Sesame seeds | 140 g | 70 g | 45 g | 35 g |
| Sunflower seeds | 140 g | 70 g | 45 g | 35 g |
| Pumpkin seeds | 160 g | 80 g | 55 g | 40 g |
| Chia seeds | 150 g | 75 g | 50 g | 35 g |
| Flaxseed (whole) | 140 g | 70 g | 45 g | 35 g |
| Ground flaxseed | 100 g | 50 g | 35 g | 25 g |
| Poppy seeds | 145 g | 70 g | 50 g | 35 g |
| Raisins | 150 g | 75 g | 50 g | 35 g |
| Dried cranberries | 115 g | 55 g | 40 g | 30 g |
| Dates (chopped) | 150 g | 75 g | 50 g | 35 g |
| Dried apricots (chopped) | 130 g | 65 g | 45 g | 30 g |
Grains, rice & pasta
| Ingredient | 1 cup | ½ cup | ⅓ cup | ¼ cup |
|---|---|---|---|---|
| Rolled oats | 90 g | 45 g | 30 g | 20 g |
| Steel-cut oats | 140 g | 70 g | 45 g | 35 g |
| Granola | 115 g | 55 g | 40 g | 30 g |
| Crisp rice cereal | 30 g | 15 g | 9 g | 7 g |
| White rice (uncooked) | 200 g | 100 g | 65 g | 50 g |
| Brown rice (uncooked) | 190 g | 95 g | 65 g | 50 g |
| Cooked rice | 170 g | 85 g | 55 g | 45 g |
| Quinoa (uncooked) | 175 g | 90 g | 60 g | 45 g |
| Couscous (uncooked) | 175 g | 85 g | 60 g | 45 g |
| Lentils (dry) | 190 g | 95 g | 65 g | 50 g |
| Bulgur | 150 g | 75 g | 50 g | 40 g |
| Pearl barley | 200 g | 100 g | 65 g | 50 g |
Fruit & vegetables
| Ingredient | 1 cup | ½ cup | ⅓ cup | ¼ cup |
|---|---|---|---|---|
| Onion (diced) | 140 g | 70 g | 45 g | 35 g |
| Carrots (diced) | 140 g | 70 g | 45 g | 35 g |
| Carrots (grated) | 100 g | 50 g | 35 g | 25 g |
| Celery (diced) | 140 g | 70 g | 45 g | 35 g |
| Bell pepper (diced) | 140 g | 70 g | 45 g | 35 g |
| Mushrooms (sliced) | 80 g | 40 g | 25 g | 20 g |
| Baby spinach (fresh) | 30 g | 15 g | 10 g | 8 g |
| Scallions (sliced) | 65 g | 30 g | 20 g | 15 g |
| Garlic (minced) | 225 g | 110 g | 75 g | 55 g |
| Corn kernels | 150 g | 75 g | 50 g | 40 g |
| Peas (frozen) | 135 g | 65 g | 45 g | 35 g |
| Canned diced tomatoes | 240 g | 120 g | 80 g | 60 g |
| Tomato paste | 230 g | 115 g | 75 g | 60 g |
| Blueberries | 150 g | 75 g | 50 g | 35 g |
| Raspberries | 120 g | 60 g | 40 g | 30 g |
| Strawberries (sliced) | 165 g | 85 g | 55 g | 40 g |
| Cranberries (fresh or frozen) | 100 g | 50 g | 35 g | 25 g |
| Apples (peeled, sliced) | 115 g | 55 g | 40 g | 30 g |
| Banana (mashed) | 225 g | 115 g | 75 g | 55 g |
| Pumpkin purée | 225 g | 115 g | 75 g | 55 g |
| Applesauce | 260 g | 130 g | 85 g | 65 g |
Liquids
| Ingredient | 1 cup | ½ cup | ⅓ cup | ¼ cup |
|---|---|---|---|---|
| Water | 235 ml | 120 ml | 80 ml | 60 ml |
| Stock or broth | 235 ml | 120 ml | 80 ml | 60 ml |
| Lemon or lime juice | 235 ml | 120 ml | 80 ml | 60 ml |
| Fruit juice | 235 ml | 120 ml | 80 ml | 60 ml |
| Wine | 235 ml | 120 ml | 80 ml | 60 ml |
| Beer | 235 ml | 120 ml | 80 ml | 60 ml |
| Spirits (rum, bourbon, brandy) | 235 ml | 120 ml | 80 ml | 60 ml |
| Vinegar | 235 ml | 120 ml | 80 ml | 60 ml |
| Soy sauce | 235 ml | 120 ml | 80 ml | 60 ml |
| Coconut milk (canned) | 235 ml | 120 ml | 80 ml | 60 ml |
| Coffee or tea (brewed) | 235 ml | 120 ml | 80 ml | 60 ml |
| Tomato sauce | 235 ml | 120 ml | 80 ml | 60 ml |
Why do cups weigh different amounts?
A cup measures volume, not weight. A cup of fluffy cocoa powder holds far less than a cup of dense honey, so each ingredient needs its own conversion. That is also why the way you fill the cup matters: scooped flour can weigh 20% more than spooned flour.
Weights come from USDA FoodData Central and standard baking ingredient-weight charts. Fresh produce varies with how finely it's chopped, so treat those as a guide.