Skip to content
GramsIntoCup

Grams to cups by ingredient

154 ingredients, each with its own grams-per-cup figure, its own conversion chart and a note on the measuring technique that figure assumes. Every density carries the source it came from — nothing here is a number somebody remembered.

The spread is the reason this list exists. A cup is a fixed volume, so the only thing that changes between these entries is how much of that space the ingredient's weight fills. Densities here run from around 30 grams a cup to 340 — a factor of 11 between the lightest and the heaviest.

Heaviest per cup

Dense, wet or fine-grained — a cup goes a long way.

Lightest per cup

Mostly air. Measuring these by volume is least reliable.

Flour & Baking — grams to cups

Flours, starches and dry baking staples, where measurement technique changes the weight most.

Active Dry Yeast 149 g/cup All-Purpose Flour 120 g/cup Almond Flour 96 g/cup Baking Powder 192 g/cup Baking Soda 220 g/cup Bread Flour 127 g/cup Buckwheat Flour 120 g/cup Cake Flour 114 g/cup Chickpea Flour 92 g/cup Coconut Flour 112 g/cup Cornmeal 138 g/cup Cornstarch 113 g/cup Instant Yeast 149 g/cup Oat Flour 92 g/cup Pastry Flour 106 g/cup Potato Starch 152 g/cup Rice Flour 158 g/cup Rye Flour 102 g/cup Self-Rising Flour 120 g/cup Semolina Flour 167 g/cup Spelt Flour 99 g/cup Tapioca Starch 120 g/cup Vital Wheat Gluten 134 g/cup Wheat Bran 57 g/cup Whole Wheat Flour 113 g/cup

Sugars & Sweeteners — grams to cups

Granulated, powdered and liquid sweeteners.

Agave Nectar 332 g/cup Brown Sugar 213 g/cup Caster Sugar 225 g/cup Coconut Sugar 154 g/cup Corn Syrup 328 g/cup Dark Brown Sugar 213 g/cup Golden Syrup 340 g/cup Granulated Sugar 200 g/cup Honey 340 g/cup Light Brown Sugar 213 g/cup Maple Syrup 322 g/cup Molasses 337 g/cup Powdered Sugar 120 g/cup Turbinado Sugar 200 g/cup

Dairy & Eggs — grams to cups

Milks, creams, cheeses, butter and eggs.

Butter 227 g/cup Buttermilk 245 g/cup Cottage Cheese 226 g/cup Cream Cheese 232 g/cup Grated Parmesan 100 g/cup Greek Yogurt 250 g/cup Half and Half 242 g/cup Heavy Cream 232 g/cup Plain Yogurt 245 g/cup Ricotta 246 g/cup Shredded Cheddar 113 g/cup Skim Milk 245 g/cup Sour Cream 230 g/cup Sweetened Condensed Milk 306 g/cup Whole Milk 244 g/cup

Grains, Rice & Pasta — grams to cups

Rice, oats, and other grains measured raw unless noted.

Arborio Rice 200 g/cup Basmati Rice 185 g/cup Brown Rice 190 g/cup Bulgur Wheat 140 g/cup Couscous 173 g/cup Dry Breadcrumbs 108 g/cup Elbow Macaroni 105 g/cup Farro 190 g/cup Jasmine Rice 185 g/cup Millet 200 g/cup Panko Breadcrumbs 60 g/cup Pearl Barley 200 g/cup Quick Oats 90 g/cup Quinoa 170 g/cup Rolled Oats 80 g/cup Steel-Cut Oats 176 g/cup White Rice 185 g/cup Wild Rice 160 g/cup

Nuts & Seeds — grams to cups

Whole, chopped and ground nuts and seeds — form changes the density considerably.

Almond Butter 256 g/cup Cashews 137 g/cup Chia Seeds 170 g/cup Chopped Pecans 109 g/cup Chopped Walnuts 117 g/cup Flax Seeds 168 g/cup Ground Almonds 96 g/cup Hazelnuts 135 g/cup Macadamia Nuts 134 g/cup Peanut Butter 258 g/cup Peanuts 146 g/cup Pecan Halves 99 g/cup Pine Nuts 135 g/cup Pistachios 123 g/cup Pumpkin Seeds 129 g/cup Sesame Seeds 144 g/cup Shredded Coconut 85 g/cup Sliced Almonds 92 g/cup Sunflower Seeds 140 g/cup Tahini 240 g/cup Walnut Halves 100 g/cup Whole Almonds 143 g/cup

Liquids & Oils — grams to cups

Water, oils, vinegars and syrups.

Apple Cider Vinegar 239 g/cup Balsamic Vinegar 255 g/cup Canola Oil 218 g/cup Coconut Oil 218 g/cup Lemon Juice 244 g/cup Olive Oil 216 g/cup Orange Juice 248 g/cup Sesame Oil 218 g/cup Soy Sauce 255 g/cup Sunflower Oil 218 g/cup Vanilla Extract 208 g/cup Vegetable Oil 218 g/cup Water 236 g/cup White Vinegar 239 g/cup

Chocolate & Cocoa — grams to cups

Cocoa powders, chips and chopped chocolate.

Cacao Nibs 120 g/cup Chocolate Chips 170 g/cup Chocolate Hazelnut Spread 300 g/cup Chopped Dark Chocolate 170 g/cup Cocoa Powder 85 g/cup Dutch-Process Cocoa 84 g/cup Mini Chocolate Chips 180 g/cup White Chocolate Chips 170 g/cup

Spices & Seasonings — grams to cups

Salts, ground spices and leaveners, usually measured in small volumes.

Chili Powder 128 g/cup Dried Basil 48 g/cup Dried Oregano 60 g/cup Fine Sea Salt 256 g/cup Garlic Powder 154 g/cup Ground Black Pepper 118 g/cup Ground Cinnamon 132 g/cup Ground Cumin 100 g/cup Ground Ginger 116 g/cup Ground Nutmeg 112 g/cup Kosher Salt 145 g/cup Onion Powder 120 g/cup Paprika 108 g/cup Table Salt 292 g/cup

Fruit & Vegetables — grams to cups

Fresh, dried and frozen produce, typically chopped.

Applesauce 244 g/cup Chopped Dates 147 g/cup Chopped Onion 160 g/cup Corn Kernels 154 g/cup Diced Apple 125 g/cup Dried Apricots 130 g/cup Dried Cranberries 120 g/cup Fresh Blueberries 148 g/cup Fresh Spinach 30 g/cup Frozen Peas 134 g/cup Grated Carrot 110 g/cup Mashed Banana 225 g/cup Pumpkin Puree 245 g/cup Raisins 145 g/cup Raspberries 123 g/cup Sliced Strawberries 166 g/cup

Legumes & Pulses — grams to cups

Beans, lentils and peas, measured dry unless noted.

Canned Chickpeas 164 g/cup Dried Black Beans 194 g/cup Dried Chickpeas 200 g/cup Dried Kidney Beans 184 g/cup Dried Lentils 192 g/cup Dried Navy Beans 208 g/cup Dried Soybeans 186 g/cup Split Peas 200 g/cup

Looking for something else?

Convert by weight instead of by ingredient, or work in tablespoons, ounces and millilitres — see all tools →