Ingredient density data

Name: GramsIntoCup ingredient density dataset
Creator: GramsIntoCup
License: https://creativecommons.org/licenses/by/4.0/

The full grams-per-cup dataset behind our converters — 154 ingredients across 166 measurement methods. Free to download and reuse under CC BY 4.0.

154

Ingredients

166

Density values

Verified against a primary source

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Licence & attribution

Released under Creative Commons Attribution 4.0. Use it commercially, modify it, build on it — the one condition is credit.

Required attribution:

Data by GramsIntoCup — https://gramsintocup.com

How to read this

Every value carries its measurement technique and a verification status, because an ingredient does not have one density — sifted flour and scooped flour differ by roughly 30 grams a cup. Values marked verified have been corroborated against a cited authority. Values marked provisional are widely used culinary figures we have not yet checked against a primary source. We publish that distinction rather than hiding it.

The data

Ingredient	Method	g / cup	Status	Source
Active Dry Yeast	Spooned & levelled	149	Provisional	Common culinary reference value — pending primary-source check
Agave Nectar	Spooned & levelled	332	Provisional	Common culinary reference value — pending primary-source check
All-Purpose Flour	Spooned & levelled	120	Verified	USDA FoodData Central — Wheat flour, white, all-purpose, enriched, bleached
All-Purpose Flour	Sifted	110	Provisional	Common culinary reference value — pending primary-source check
All-Purpose Flour	Dipped & scooped	140	Provisional	Common culinary reference value — pending primary-source check
Almond Butter	Spooned & levelled	256	Verified	USDA FoodData Central — Nuts, almond butter, plain, with salt added
Almond Flour	Spooned & levelled	96	Provisional	Common culinary reference value — pending primary-source check
Apple Cider Vinegar	Spooned & levelled	239	Verified	USDA FoodData Central — Vinegar, cider
Applesauce	Spooned & levelled	244	Verified	USDA FoodData Central — Applesauce, canned, sweetened, with salt
Arborio Rice	Spooned & levelled	200	Provisional	Common culinary reference value — pending primary-source check
Baking Powder	Spooned & levelled	192	Provisional	King Arthur Baking ingredient weight chart
Baking Soda	Spooned & levelled	220	Provisional	Common culinary reference value — pending primary-source check
Balsamic Vinegar	Spooned & levelled	255	Verified	USDA FoodData Central — Vinegar, balsamic
Basmati Rice	Spooned & levelled	185	Provisional	Common culinary reference value — pending primary-source check
Bread Flour	Spooned & levelled	127	Verified	USDA FoodData Central — Wheat flour, white, bread, enriched
Bread Flour	Sifted	116	Provisional	Common culinary reference value — pending primary-source check
Bread Flour	Dipped & scooped	145	Provisional	Common culinary reference value — pending primary-source check
Brown Rice	Spooned & levelled	190	Provisional	Common culinary reference value — pending primary-source check
Brown Sugar	Packed	213	Verified	King Arthur Baking ingredient weight chart (packed) — corroborated by USDA FoodData Central, Sugars, brown
Brown Sugar	Spooned & levelled	145	Verified	USDA FoodData Central — Sugars, brown (1 cup, unpacked)
Buckwheat Flour	Spooned & levelled	120	Verified	USDA FoodData Central — Buckwheat flour, whole-groat
Bulgur Wheat	Spooned & levelled	140	Provisional	Common culinary reference value — pending primary-source check
Butter	Spooned & levelled	227	Verified	USDA FoodData Central — Butter, salted
Buttermilk	Spooned & levelled	245	Provisional	Common culinary reference value — pending primary-source check
Cacao Nibs	Spooned & levelled	120	Provisional	Common culinary reference value — pending primary-source check
Cake Flour	Spooned & levelled	114	Verified	USDA FoodData Central — Wheat flour, white, cake, enriched
Cake Flour	Sifted	100	Provisional	Common culinary reference value — pending primary-source check
Canned Chickpeas	Spooned & levelled	164	Provisional	Common culinary reference value — pending primary-source check
Canola Oil	Spooned & levelled	218	Verified	USDA FoodData Central — Oil, canola
Cashews	Spooned & levelled	137	Provisional	Common culinary reference value — pending primary-source check
Caster Sugar	Spooned & levelled	225	Provisional	Common culinary reference value — pending primary-source check
Chia Seeds	Spooned & levelled	170	Provisional	Common culinary reference value — pending primary-source check
Chickpea Flour	Spooned & levelled	92	Verified	USDA FoodData Central — Chickpea flour (besan)
Chili Powder	Spooned & levelled	128	Provisional	Common culinary reference value — pending primary-source check
Chocolate Chips	Spooned & levelled	170	Verified	USDA FoodData Central — Candies, semisweet chocolate
Chocolate Hazelnut Spread	Spooned & levelled	300	Provisional	Common culinary reference value — pending primary-source check
Chopped Dark Chocolate	Spooned & levelled	170	Provisional	Highly variable by form and brand — needs primary-source check
Chopped Dates	Spooned & levelled	147	Provisional	Common culinary reference value — pending primary-source check
Chopped Onion	Spooned & levelled	160	Provisional	Highly variable by form and brand — needs primary-source check
Chopped Pecans	Spooned & levelled	109	Provisional	Common culinary reference value — pending primary-source check
Chopped Walnuts	Spooned & levelled	117	Provisional	Common culinary reference value — pending primary-source check
Cocoa Powder	Spooned & levelled	85	Verified	USDA FoodData Central — Cocoa, dry powder, unsweetened
Cocoa Powder	Sifted	75	Provisional	Common culinary reference value — pending primary-source check
Coconut Flour	Spooned & levelled	112	Provisional	Common culinary reference value — pending primary-source check
Coconut Oil	Spooned & levelled	218	Verified	USDA FoodData Central — Oil, coconut
Coconut Sugar	Spooned & levelled	154	Provisional	Common culinary reference value — pending primary-source check
Corn Kernels	Spooned & levelled	154	Verified	USDA FoodData Central — Corn, sweet, yellow, raw
Corn Syrup	Spooned & levelled	328	Verified	USDA FoodData Central — Syrups, corn, dark
Cornmeal	Spooned & levelled	138	Provisional	Common culinary reference value — pending primary-source check
Cornstarch	Spooned & levelled	113	Verified	USDA FoodData Central — Cornstarch
Cottage Cheese	Spooned & levelled	226	Verified	USDA FoodData Central — Cheese, cottage, creamed, large or small curd
Couscous	Spooned & levelled	173	Verified	USDA FoodData Central — Couscous, dry
Cream Cheese	Spooned & levelled	232	Verified	USDA FoodData Central — Cheese, cream
Dark Brown Sugar	Packed	213	Verified	King Arthur Baking ingredient weight chart (packed) — corroborated by USDA FoodData Central, Sugars, brown
Dark Brown Sugar	Spooned & levelled	145	Verified	USDA FoodData Central — Sugars, brown (1 cup, unpacked)
Diced Apple	Spooned & levelled	125	Provisional	Highly variable by form and brand — needs primary-source check
Dried Apricots	Spooned & levelled	130	Verified	USDA FoodData Central — Apricots, dried, sulfured, uncooked
Dried Basil	Spooned & levelled	48	Provisional	Highly variable by form and brand — needs primary-source check
Dried Black Beans	Spooned & levelled	194	Provisional	Common culinary reference value — pending primary-source check
Dried Chickpeas	Spooned & levelled	200	Verified	USDA FoodData Central — Chickpeas (garbanzo beans, bengal gram), mature seeds, raw
Dried Cranberries	Spooned & levelled	120	Provisional	Common culinary reference value — pending primary-source check
Dried Kidney Beans	Spooned & levelled	184	Provisional	Common culinary reference value — pending primary-source check
Dried Lentils	Spooned & levelled	192	Verified	USDA FoodData Central — Lentils, raw
Dried Navy Beans	Spooned & levelled	208	Provisional	Common culinary reference value — pending primary-source check
Dried Oregano	Spooned & levelled	60	Provisional	Highly variable by form and brand — needs primary-source check
Dried Soybeans	Spooned & levelled	186	Verified	USDA FoodData Central — Soybeans, mature seeds, raw
Dry Breadcrumbs	Spooned & levelled	108	Verified	USDA FoodData Central — Bread, crumbs, dry, grated, plain
Dutch-Process Cocoa	Spooned & levelled	84	Verified	USDA FoodData Central — Cocoa, dry powder, unsweetened, processed with alkali
Elbow Macaroni	Spooned & levelled	105	Provisional	Highly variable by form and brand — needs primary-source check
Farro	Spooned & levelled	190	Provisional	Common culinary reference value — pending primary-source check
Fine Sea Salt	Spooned & levelled	256	Provisional	Highly variable by form and brand — needs primary-source check
Flax Seeds	Spooned & levelled	168	Provisional	Common culinary reference value — pending primary-source check
Fresh Blueberries	Spooned & levelled	148	Verified	USDA FoodData Central — Blueberries, raw
Fresh Spinach	Spooned & levelled	30	Verified	USDA FoodData Central — Spinach, raw (1 cup)
Frozen Peas	Spooned & levelled	134	Provisional	Common culinary reference value — pending primary-source check
Garlic Powder	Spooned & levelled	154	Provisional	Common culinary reference value — pending primary-source check
Golden Syrup	Spooned & levelled	340	Provisional	Common culinary reference value — pending primary-source check
Granulated Sugar	Spooned & levelled	200	Verified	USDA FoodData Central — Sugars, granulated
Grated Carrot	Spooned & levelled	110	Verified	USDA FoodData Central — Carrots, raw
Grated Parmesan	Spooned & levelled	100	Verified	USDA FoodData Central — Cheese, parmesan, grated
Greek Yogurt	Spooned & levelled	250	Provisional	Common culinary reference value — pending primary-source check
Ground Almonds	Spooned & levelled	96	Provisional	Common culinary reference value — pending primary-source check
Ground Black Pepper	Spooned & levelled	118	Provisional	Common culinary reference value — pending primary-source check
Ground Cinnamon	Spooned & levelled	132	Provisional	Common culinary reference value — pending primary-source check
Ground Cumin	Spooned & levelled	100	Provisional	Common culinary reference value — pending primary-source check
Ground Ginger	Spooned & levelled	116	Provisional	Common culinary reference value — pending primary-source check
Ground Nutmeg	Spooned & levelled	112	Provisional	Common culinary reference value — pending primary-source check
Half and Half	Spooned & levelled	242	Verified	USDA FoodData Central — Cream, fluid, half and half
Hazelnuts	Spooned & levelled	135	Provisional	Common culinary reference value — pending primary-source check
Heavy Cream	Spooned & levelled	232	Provisional	Common culinary reference value — pending primary-source check
Honey	Spooned & levelled	340	Verified	USDA FoodData Central — Honey
Instant Yeast	Spooned & levelled	149	Provisional	Common culinary reference value — pending primary-source check
Jasmine Rice	Spooned & levelled	185	Provisional	Common culinary reference value — pending primary-source check
Kosher Salt	Spooned & levelled	145	Unverified	Highly variable by form and brand — needs primary-source check
Lemon Juice	Spooned & levelled	244	Verified	USDA FoodData Central — Lemon juice, raw
Light Brown Sugar	Packed	213	Verified	King Arthur Baking ingredient weight chart (packed) — corroborated by USDA FoodData Central, Sugars, brown
Light Brown Sugar	Spooned & levelled	145	Verified	USDA FoodData Central — Sugars, brown (1 cup, unpacked)
Macadamia Nuts	Spooned & levelled	134	Verified	USDA FoodData Central — Nuts, macadamia nuts, raw
Maple Syrup	Spooned & levelled	322	Verified	USDA FoodData Central — Syrups, maple
Mashed Banana	Spooned & levelled	225	Provisional	Common culinary reference value — pending primary-source check
Millet	Spooned & levelled	200	Provisional	Common culinary reference value — pending primary-source check
Mini Chocolate Chips	Spooned & levelled	180	Provisional	Common culinary reference value — pending primary-source check
Molasses	Spooned & levelled	337	Verified	USDA FoodData Central — Molasses
Oat Flour	Spooned & levelled	92	Verified	USDA FoodData Central — Oat flour, partially debranned
Olive Oil	Spooned & levelled	216	Verified	USDA FoodData Central — Oil, olive, salad or cooking
Onion Powder	Spooned & levelled	120	Provisional	Common culinary reference value — pending primary-source check
Orange Juice	Spooned & levelled	248	Provisional	Common culinary reference value — pending primary-source check
Panko Breadcrumbs	Spooned & levelled	60	Provisional	Common culinary reference value — pending primary-source check
Paprika	Spooned & levelled	108	Provisional	Common culinary reference value — pending primary-source check
Pastry Flour	Spooned & levelled	106	Provisional	Common culinary reference value — pending primary-source check
Peanut Butter	Spooned & levelled	258	Verified	USDA FoodData Central — Peanut butter, smooth style, without salt
Peanuts	Spooned & levelled	146	Provisional	Common culinary reference value — pending primary-source check
Pearl Barley	Spooned & levelled	200	Verified	USDA FoodData Central — Barley, pearled, raw
Pecan Halves	Spooned & levelled	99	Verified	USDA FoodData Central — Nuts, pecans
Pine Nuts	Spooned & levelled	135	Verified	USDA FoodData Central — Nuts, pine nuts, dried
Pistachios	Spooned & levelled	123	Verified	USDA FoodData Central — Nuts, pistachio nuts, raw
Plain Yogurt	Spooned & levelled	245	Provisional	Common culinary reference value — pending primary-source check
Potato Starch	Spooned & levelled	152	Provisional	Common culinary reference value — pending primary-source check
Powdered Sugar	Spooned & levelled	120	Verified	USDA FoodData Central — Sugars, powdered
Powdered Sugar	Sifted	113	Provisional	Common culinary reference value — pending primary-source check
Pumpkin Puree	Spooned & levelled	245	Verified	USDA FoodData Central — Pumpkin, canned, without salt
Pumpkin Seeds	Spooned & levelled	129	Verified	USDA FoodData Central — Seeds, pumpkin and squash seed kernels, dried
Quick Oats	Spooned & levelled	90	Provisional	Common culinary reference value — pending primary-source check
Quinoa	Spooned & levelled	170	Verified	USDA FoodData Central — Quinoa, uncooked
Raisins	Spooned & levelled	145	Verified	USDA FoodData Central — Raisins, golden, seedless
Raspberries	Spooned & levelled	123	Verified	USDA FoodData Central — Raspberries, raw
Rice Flour	Spooned & levelled	158	Verified	USDA FoodData Central — Rice flour, white, unenriched
Ricotta	Spooned & levelled	246	Verified	USDA FoodData Central — Cheese, ricotta, whole milk
Rolled Oats	Spooned & levelled	80	Verified	USDA FoodData Central — Cereals, oats, regular and quick, not fortified, dry
Rye Flour	Spooned & levelled	102	Provisional	Common culinary reference value — pending primary-source check
Self-Rising Flour	Spooned & levelled	120	Verified	USDA FoodData Central — Wheat flour, white, all-purpose, self-rising, enriched
Semolina Flour	Spooned & levelled	167	Verified	USDA FoodData Central — Semolina, enriched
Sesame Oil	Spooned & levelled	218	Verified	USDA FoodData Central — Oil, sesame, salad or cooking
Sesame Seeds	Spooned & levelled	144	Verified	USDA FoodData Central — Seeds, sesame seeds, whole, dried
Shredded Cheddar	Spooned & levelled	113	Provisional	Highly variable by form and brand — needs primary-source check
Shredded Coconut	Spooned & levelled	85	Provisional	Common culinary reference value — pending primary-source check
Shredded Coconut	Packed	112	Provisional	Common culinary reference value — pending primary-source check
Skim Milk	Spooned & levelled	245	Provisional	Common culinary reference value — pending primary-source check
Sliced Almonds	Spooned & levelled	92	Provisional	Common culinary reference value — pending primary-source check
Sliced Strawberries	Spooned & levelled	166	Provisional	Common culinary reference value — pending primary-source check
Sour Cream	Spooned & levelled	230	Verified	USDA FoodData Central — Cream, sour, cultured
Soy Sauce	Spooned & levelled	255	Provisional	Common culinary reference value — pending primary-source check
Spelt Flour	Spooned & levelled	99	Provisional	Common culinary reference value — pending primary-source check
Split Peas	Spooned & levelled	200	Verified	USDA FoodData Central — Peas, green, split, mature seeds, raw
Steel-Cut Oats	Spooned & levelled	176	Provisional	Common culinary reference value — pending primary-source check
Sunflower Oil	Spooned & levelled	218	Verified	USDA FoodData Central — Oil, industrial, mid-oleic, sunflower
Sunflower Seeds	Spooned & levelled	140	Verified	USDA FoodData Central — Seeds, sunflower seed kernels, dried
Sweetened Condensed Milk	Spooned & levelled	306	Verified	USDA FoodData Central — Milk, canned, condensed, sweetened
Table Salt	Spooned & levelled	292	Verified	USDA FoodData Central — Salt, table
Tahini	Spooned & levelled	240	Provisional	Common culinary reference value — pending primary-source check
Tapioca Starch	Spooned & levelled	120	Provisional	Common culinary reference value — pending primary-source check
Turbinado Sugar	Spooned & levelled	200	Verified	USDA FoodData Central — Sugar, turbinado
Vanilla Extract	Spooned & levelled	208	Verified	USDA FoodData Central — Vanilla extract
Vegetable Oil	Spooned & levelled	218	Verified	USDA FoodData Central — Oil, vegetable, soybean, refined
Vital Wheat Gluten	Spooned & levelled	134	Provisional	Common culinary reference value — pending primary-source check
Walnut Halves	Spooned & levelled	100	Verified	USDA FoodData Central — Nuts, walnuts, english
Water	Spooned & levelled	236	Verified	USDA FoodData Central — Water, bottled, generic
Wheat Bran	Spooned & levelled	57	Verified	USDA FoodData Central — Wheat bran, crude
White Chocolate Chips	Spooned & levelled	170	Verified	USDA FoodData Central — Candies, white chocolate
White Rice	Spooned & levelled	185	Verified	USDA FoodData Central — Rice, white, long-grain, regular, raw, enriched
White Vinegar	Spooned & levelled	239	Verified	USDA FoodData Central — Vinegar, distilled
Whole Almonds	Spooned & levelled	143	Verified	USDA FoodData Central — Nuts, almonds
Whole Milk	Spooned & levelled	244	Verified	USDA FoodData Central — Milk, whole, 3.25% milkfat, with added vitamin D
Whole Wheat Flour	Spooned & levelled	113	Provisional	Common culinary reference value — pending primary-source check
Whole Wheat Flour	Dipped & scooped	130	Provisional	Common culinary reference value — pending primary-source check
Wild Rice	Spooned & levelled	160	Verified	USDA FoodData Central — Wild rice, raw