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Cups to grams for common ingredients
A cup of flour and a cup of sugar weigh very different amounts, so there is no single cups-to-grams number. Here is each ingredient by the cup, half cup, quarter cup, tablespoon and teaspoon.
How to use it Find the ingredient and the measure your recipe gives. Spoon dry ingredients into the cup and level them with a knife; pack brown sugar firmly. Weigh on a kitchen scale set to grams (press tare after the bowl goes on). Not listed? We only show ingredients with measured USDA weights. Weights depend on how something is cut or packed, so “chopped” or “shredded” is part of the name. Flour and starch
Flour and starch: grams per measure
Ingredient 1 cup ½ cup ⅓ cup ¼ cup 1 tbsp 1 tsp All-purpose flour 125 g 63 g 42 g 31 g 7.8 g 2.6 g Bread flour 137 g 69 g 46 g 34 g 8.6 g 2.9 g Whole wheat flour 120 g 60 g 40 g 30 g 7.5 g 2.5 g Cornmeal 157 g 79 g 52 g 39 g 9.8 g 3.3 g Cornstarch 128 g 64 g 43 g 32 g 8 g 2.7 g
Sugar and sweeteners
Sugar and sweeteners: grams per measure
Ingredient 1 cup ½ cup ⅓ cup ¼ cup 1 tbsp 1 tsp Granulated sugar 200 g 100 g 67 g 50 g 13 g 4.2 g Brown sugar (packed) 220 g 110 g 73 g 55 g 14 g 4.6 g Powdered sugar (unsifted) 120 g 60 g 40 g 30 g 7.5 g 2.5 g Honey 339 g 170 g 113 g 85 g 21 g 7.1 g Maple syrup 315 g 158 g 105 g 79 g 20 g 6.6 g Light corn syrup 341 g 171 g 114 g 85 g 21 g 7.1 g
Butter, oil and dairy
Butter, oil and dairy: grams per measure
Ingredient 1 cup ½ cup ⅓ cup ¼ cup 1 tbsp 1 tsp Butter 227 g 114 g 76 g 57 g 14 g 4.7 g Vegetable oil 218 g 109 g 73 g 55 g 14 g 4.5 g Olive oil 216 g 108 g 72 g 54 g 14 g 4.5 g Coconut oil 218 g 109 g 73 g 55 g 14 g 4.5 g Sesame oil 218 g 109 g 73 g 55 g 14 g 4.5 g Milk 244 g 122 g 81 g 61 g 15 g 5.1 g Buttermilk 245 g 123 g 82 g 61 g 15 g 5.1 g Heavy cream 238 g 119 g 79 g 60 g 15 g 5 g Half-and-half 242 g 121 g 81 g 61 g 15 g 5 g Sour cream 230 g 115 g 77 g 58 g 14 g 4.8 g Plain yogurt 245 g 123 g 82 g 61 g 15 g 5.1 g Cream cheese 232 g 116 g 77 g 58 g 15 g 4.8 g Ricotta 248 g 124 g 83 g 62 g 16 g 5.2 g Sweetened condensed milk 306 g 153 g 102 g 77 g 19 g 6.4 g Evaporated milk 252 g 126 g 84 g 63 g 16 g 5.3 g Peanut butter 258 g 129 g 86 g 65 g 16 g 5.4 g
Cheese
Cheese: grams per measure
Ingredient 1 cup ½ cup ⅓ cup ¼ cup 1 tbsp 1 tsp Parmesan (grated) 100 g 50 g 33 g 25 g 6.3 g 2.1 g Cheddar (shredded) 113 g 57 g 38 g 28 g 7.1 g 2.4 g Mozzarella (shredded) 112 g 56 g 37 g 28 g 7 g 2.3 g Monterey Jack (shredded) 113 g 57 g 38 g 28 g 7.1 g 2.4 g Gruyère (shredded) 108 g 54 g 36 g 27 g 6.8 g 2.3 g Feta (crumbled) 150 g 75 g 50 g 38 g 9.4 g 3.1 g Blue cheese (crumbled, not packed) 135 g 68 g 45 g 34 g 8.4 g 2.8 g
Baking basics
Baking basics: grams per measure
Ingredient 1 cup ½ cup ⅓ cup ¼ cup 1 tbsp 1 tsp Baking powder 221 g 110 g 74 g 55 g 14 g 4.6 g Baking soda 221 g 110 g 74 g 55 g 14 g 4.6 g Cream of tartar 144 g 72 g 48 g 36 g 9 g 3 g Table salt 292 g 146 g 97 g 73 g 18 g 6.1 g Cocoa powder (unsweetened) 86 g 43 g 29 g 22 g 5.4 g 1.8 g Chocolate chips 168 g 84 g 56 g 42 g 11 g 3.5 g Mini chocolate chips 173 g 87 g 58 g 43 g 11 g 3.6 g 208 g 104 g 69 g 52 g 13 g 4.3 g
Grains, oats and lentils
Grains, oats and lentils: grams per measure
Ingredient 1 cup ½ cup ⅓ cup ¼ cup 1 tbsp 1 tsp Rolled oats 81 g 41 g 27 g 20 g 5.1 g 1.7 g White rice, uncooked 185 g 93 g 62 g 46 g 12 g 3.9 g Cooked white rice 158 g 79 g 53 g 40 g 9.9 g 3.3 g Arborio rice 195 g 98 g 65 g 49 g 12 g 4.1 g Quinoa, uncooked 170 g 85 g 57 g 43 g 11 g 3.5 g Lentils, dry 192 g 96 g 64 g 48 g 12 g 4 g Dry breadcrumbs 108 g 54 g 36 g 27 g 6.8 g 2.3 g
Nuts, seeds and dried fruit
Nuts, seeds and dried fruit: grams per measure
Ingredient 1 cup ½ cup ⅓ cup ¼ cup 1 tbsp 1 tsp Walnuts (chopped) 117 g 59 g 39 g 29 g 7.3 g 2.4 g Pecans (chopped) 109 g 55 g 36 g 27 g 6.8 g 2.3 g Almonds (sliced) 92 g 46 g 31 g 23 g 5.8 g 1.9 g Pine nuts 135 g 68 g 45 g 34 g 8.4 g 2.8 g Sesame seeds 144 g 72 g 48 g 36 g 9 g 3 g Raisins (not packed) 145 g 73 g 48 g 36 g 9.1 g 3 g Tahini 240 g 120 g 80 g 60 g 15 g 5 g
Fruit and vegetables
Fruit and vegetables: grams per measure
Ingredient 1 cup ½ cup ⅓ cup ¼ cup 1 tbsp 1 tsp Onion (chopped) 160 g 80 g 53 g 40 g 10 g 3.3 g Carrots (chopped) 128 g 64 g 43 g 32 g 8 g 2.7 g Celery (chopped) 101 g 51 g 34 g 25 g 6.3 g 2.1 g Bell pepper (chopped) 149 g 75 g 50 g 37 g 9.3 g 3.1 g Mushrooms (pieces or slices) 70 g 35 g 23 g 18 g 4.4 g 1.5 g Cabbage (shredded) 70 g 35 g 23 g 18 g 4.4 g 1.5 g Spinach, raw 30 g 15 g 10 g 7.5 g 1.9 g 0.6 g Frozen peas 134 g 67 g 45 g 34 g 8.4 g 2.8 g Frozen corn 136 g 68 g 45 g 34 g 8.5 g 2.8 g Blueberries 148 g 74 g 49 g 37 g 9.3 g 3.1 g Strawberries (sliced) 166 g 83 g 55 g 42 g 10 g 3.5 g Apples (chopped) 125 g 63 g 42 g 31 g 7.8 g 2.6 g Banana (mashed) 225 g 113 g 75 g 56 g 14 g 4.7 g Pumpkin puree 245 g 123 g 82 g 61 g 15 g 5.1 g Lemon zest (grated peel) 96 g 48 g 32 g 24 g 6 g 2 g Orange zest (grated peel) 96 g 48 g 32 g 24 g 6 g 2 g Parsley, fresh (chopped) 61 g 30 g 20 g 15 g 3.8 g 1.3 g Chives, fresh (chopped) 48 g 24 g 16 g 12 g 3 g 1 g
Liquids and sauces
Liquids and sauces: grams per measure
Ingredient 1 cup ½ cup ⅓ cup ¼ cup 1 tbsp 1 tsp Water 237 g 118 g 79 g 59 g 15 g 4.9 g Chicken broth 249 g 125 g 83 g 62 g 16 g 5.2 g Lemon juice 244 g 122 g 81 g 61 g 15 g 5.1 g Lime juice 242 g 121 g 81 g 61 g 15 g 5 g Orange juice 248 g 124 g 83 g 62 g 16 g 5.2 g Soy sauce 255 g 128 g 85 g 64 g 16 g 5.3 g Apple cider vinegar 239 g 120 g 80 g 60 g 15 g 5 g Ketchup 240 g 120 g 80 g 60 g 15 g 5 g Mayonnaise 220 g 110 g 73 g 55 g 14 g 4.6 g Tomato paste 264 g 132 g 88 g 66 g 17 g 5.5 g Tomato sauce 245 g 123 g 82 g 61 g 15 g 5.1 g Coconut milk (canned) 226 g 113 g 75 g 57 g 14 g 4.7 g Beef broth 240 g 120 g 80 g 60 g 15 g 5 g Vegetable broth 221 g 111 g 74 g 55 g 14 g 4.6 g Low-sodium soy sauce 255 g 128 g 85 g 64 g 16 g 5.3 g Worcestershire sauce 275 g 138 g 92 g 69 g 17 g 5.7 g Fish sauce 288 g 144 g 96 g 72 g 18 g 6 g Oyster sauce 288 g 144 g 96 g 72 g 18 g 6 g Hoisin sauce 256 g 128 g 85 g 64 g 16 g 5.3 g Hot sauce 226 g 113 g 75 g 56 g 14 g 4.7 g Barbecue sauce 286 g 143 g 95 g 72 g 18 g 6 g Red wine vinegar 239 g 120 g 80 g 60 g 15 g 5 g Balsamic vinegar 255 g 128 g 85 g 64 g 16 g 5.3 g White wine 235 g 118 g 78 g 59 g 15 g 4.9 g Red wine 235 g 118 g 78 g 59 g 15 g 4.9 g Jam 320 g 160 g 107 g 80 g 20 g 6.7 g
Spices
Spices: grams per measure
Ingredient 1 cup ½ cup ⅓ cup ¼ cup 1 tbsp 1 tsp Ground cinnamon 125 g 62 g 42 g 31 g 7.8 g 2.6 g Ground cumin 101 g 50 g 34 g 25 g 6.3 g 2.1 g Paprika 109 g 54 g 36 g 27 g 6.8 g 2.3 g Chili powder 128 g 64 g 43 g 32 g 8 g 2.7 g Garlic powder 155 g 78 g 52 g 39 g 9.7 g 3.2 g Onion powder 110 g 55 g 37 g 28 g 6.9 g 2.3 g Ground ginger 83 g 42 g 28 g 21 g 5.2 g 1.7 g Ground nutmeg 112 g 56 g 37 g 28 g 7 g 2.3 g Black pepper (ground) 110 g 55 g 37 g 28 g 6.9 g 2.3 g Dried oregano (leaves) 48 g 24 g 16 g 12 g 3 g 1 g Dried thyme (leaves) 48 g 24 g 16 g 12 g 3 g 1 g Dried basil (leaves) 34 g 17 g 11 g 8.4 g 2.1 g 0.7 g Dried dill 50 g 25 g 17 g 12 g 3.1 g 1 g Cayenne pepper (ground) 85 g 42 g 28 g 21 g 5.3 g 1.8 g Ground turmeric 150 g 75 g 50 g 38 g 9.4 g 3.1 g Ground coriander 80 g 40 g 27 g 20 g 5 g 1.7 g Ground cloves 104 g 52 g 35 g 26 g 6.5 g 2.2 g Ground allspice 96 g 48 g 32 g 24 g 6 g 2 g Curry powder 101 g 50 g 34 g 25 g 6.3 g 2.1 g Dry mustard (ground mustard seed) 101 g 50 g 34 g 25 g 6.3 g 2.1 g
Where the numbers come from
USDA FoodData Central (SR Legacy and Foundation Foods; public domain): each food's own cup, tablespoon or teaspoon weight. A US cup is 236.6 ml.
All-purpose flour: Wheat flour, white, all-purpose, enriched, bleached (FDC 168894) Bread flour: Wheat flour, white, bread, enriched (FDC 168896) Whole wheat flour: Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) (FDC 168893) Cornmeal: Cornmeal, degermed, enriched, yellow (FDC 168867) Cornstarch: Cornstarch (FDC 169698) Granulated sugar: Sugars, granulated (FDC 169655) Brown sugar: Sugars, brown (FDC 168833) Powdered sugar: Sugars, powdered (FDC 169656) Honey: Honey (FDC 169640) Maple syrup: Syrups, maple (FDC 169661) Light corn syrup: Syrups, corn, light (FDC 168837) Butter: Butter, salted (FDC 173410) Vegetable oil: Oil, vegetable, soybean, refined (FDC 172370) Olive oil: Oil, olive, salad or cooking (FDC 171413) Coconut oil: Oil, coconut (FDC 171412) Sesame oil: Oil, sesame, salad or cooking (FDC 171016) Milk: Milk, whole, 3.25% milkfat, with added vitamin D (FDC 171265) Buttermilk: Milk, buttermilk, fluid, cultured, lowfat (FDC 170874) Heavy cream: Cream, fluid, heavy whipping (FDC 170859) Half-and-half: Cream, fluid, half and half (FDC 171255) Sour cream: Cream, sour, cultured (FDC 171257) Plain yogurt: Yogurt, plain, whole milk (FDC 171284) Cream cheese: Cheese, cream (FDC 173418) Ricotta: Cheese, ricotta, whole milk (FDC 170851) Sweetened condensed milk: Milk, canned, condensed, sweetened (FDC 171275) Evaporated milk: Milk, canned, evaporated, with added vitamin D and without added vitamin A (FDC 171276) Peanut butter: Peanut butter, smooth style, with salt (FDC 324860) Parmesan: Cheese, parmesan, grated (FDC 171247) Cheddar: Cheese, cheddar (Includes foods for USDA's Food Distribution Program) (FDC 173414) Mozzarella: Cheese, mozzarella, whole milk (FDC 170845) Monterey Jack: Cheese, monterey (FDC 170844) Gruyère: Cheese, gruyere (FDC 171242) Feta: Cheese, feta (FDC 173420) Blue cheese: Cheese, blue (FDC 172175) Baking powder: Leavening agents, baking powder, double-acting, sodium aluminum sulfate (FDC 172803) Baking soda: Leavening agents, baking soda (FDC 175040) Cream of tartar: Leavening agents, cream of tartar (FDC 175041) Table salt: Salt, table (FDC 173468) Cocoa powder: Cocoa, dry powder, unsweetened (FDC 169593) Chocolate chips: Candies, semisweet chocolate (FDC 167976) Mini chocolate chips: Candies, semisweet chocolate (FDC 167976) Vanilla extract: Vanilla extract (FDC 173471) Rolled oats: Cereals, oats, regular and quick, not fortified, dry (FDC 173904) White rice, uncooked: Rice, white, long-grain, regular, raw, enriched (FDC 168877) Cooked white rice: Rice, white, long-grain, regular, enriched, cooked (FDC 168878) Arborio rice: Rice, white, medium-grain, raw, enriched (FDC 168879) Quinoa, uncooked: Quinoa, uncooked (FDC 168874) Lentils, dry: Lentils, raw (FDC 172420) Dry breadcrumbs: Bread, crumbs, dry, grated, plain (FDC 174928) Walnuts: Nuts, walnuts, english (FDC 170187) Pecans: Nuts, pecans (FDC 170182) Almonds: Nuts, almonds (FDC 170567) Pine nuts: Nuts, pine nuts, dried (FDC 170591) Sesame seeds: Seeds, sesame seeds, whole, dried (FDC 170150) Raisins: Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) (FDC 168165) Tahini: Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) (FDC 170189) Onion: Onions, raw (FDC 170000) Carrots: Carrots, raw (FDC 170393) Celery: Celery, raw (FDC 169988) Bell pepper: Peppers, sweet, red, raw (FDC 170108) Mushrooms: Mushrooms, white, raw (FDC 169251) Cabbage: Cabbage, raw (FDC 169975) Spinach, raw: Spinach, raw (FDC 168462) Frozen peas: Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) (FDC 170016) Frozen corn: Corn, sweet, yellow, frozen, kernels cut off cob, unprepared (Includes foods for USDA's Food Distribution Program) (FDC 168398) Blueberries: Blueberries, raw (FDC 171711) Strawberries: Strawberries, raw (FDC 167762) Apples: Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) (FDC 171688) Banana: Bananas, raw (FDC 173944) Pumpkin puree: Pumpkin, canned, without salt (FDC 168450) Lemon zest: Lemon peel, raw (FDC 167749) Orange zest: Orange peel, raw (FDC 169103) Parsley, fresh: Parsley, fresh (FDC 170416) Chives, fresh: Chives, raw (FDC 169994) Water: 1 milliliter of water weighs 1 gram (at kitchen temperatures, to well within a gram a cup) Chicken broth: Soup, chicken broth, ready-to-serve (FDC 174536) Lemon juice: Lemon juice, raw (FDC 167747) Lime juice: Lime juice, raw (FDC 168156) Orange juice: Orange juice, raw (Includes foods for USDA's Food Distribution Program) (FDC 169098) Soy sauce: Soy sauce made from soy and wheat (shoyu) (FDC 174277) Apple cider vinegar: Vinegar, cider (FDC 173469) Ketchup: Catsup (FDC 168556) Mayonnaise: Salad dressing, mayonnaise, regular (FDC 171009) Tomato paste: Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) (FDC 170459) Tomato sauce: Tomato products, canned, sauce (FDC 170054) Coconut milk: Nuts, coconut milk, canned (liquid expressed from grated meat and water) (FDC 170173) Beef broth: Soup, beef broth or bouillon canned, ready-to-serve (FDC 171538) Vegetable broth: Soup, vegetable broth, ready to serve (FDC 171583) Low-sodium soy sauce: Soy sauce made from soy and wheat (shoyu), low sodium (FDC 172473) Worcestershire sauce: Sauce, worcestershire (FDC 171610) Fish sauce: Sauce, fish, ready-to-serve (FDC 174531) Oyster sauce: Sauce, oyster, ready-to-serve (FDC 174529) Hoisin sauce: Sauce, hoisin, ready-to-serve (FDC 172886) Hot sauce: Sauce, ready-to-serve, pepper or hot (FDC 174527) Barbecue sauce: Sauce, barbecue (FDC 174523) Red wine vinegar: Vinegar, red wine (FDC 172240) Balsamic vinegar: Vinegar, balsamic (FDC 172241) White wine: Alcoholic beverage, wine, table, white (FDC 174837) Red wine: Alcoholic beverage, wine, table, red (FDC 173190) Jam: Jams and preserves (FDC 169641) Ground cinnamon: Spices, cinnamon, ground (FDC 171320) Ground cumin: Spices, cumin seed (FDC 170923) Paprika: Spices, paprika (FDC 171329) Chili powder: Spices, chili powder (FDC 171319) Garlic powder: Spices, garlic powder (FDC 171325) Onion powder: Spices, onion powder (FDC 171327) Ground ginger: Spices, ginger, ground (FDC 170926) Ground nutmeg: Spices, nutmeg, ground (FDC 171326) Black pepper: Spices, pepper, black (FDC 170931) Dried oregano: Spices, oregano, dried (FDC 171328) Dried thyme: Spices, thyme, dried (FDC 170938) Dried basil: Spices, basil, dried (FDC 171317) Dried dill: Spices, dill weed, dried (FDC 171322) Cayenne pepper: Spices, pepper, red or cayenne (FDC 170932) Ground turmeric: Spices, turmeric, ground (FDC 172231) Ground coriander: Spices, coriander seed (FDC 170922) Ground cloves: Spices, cloves, ground (FDC 171321) Ground allspice: Spices, allspice, ground (FDC 171315) Curry powder: Spices, curry powder (FDC 170924) Dry mustard: Spices, mustard seed, ground (FDC 170929) Recipes with cup measures you can weigh (169)
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