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Grams to cups converter

A cup of flour and a cup of sugar don't weigh the same, so this grams to cups converter asks what you're measuring. Pick the ingredient, type an amount, and you'll get grams, cups, spoons and ounces.

Updated

1 cup of all-purpose flour is

Grams
125 g
Cups and spoons
1 cup
Cups
1 cup
Tablespoons
16 tbsp
Ounces (weight)
4.5 oz

USDA weighs a cup of all-purpose flour at 125 g.

Cup weights for common ingredients

Our own baking recipes are written in grams, so if you're making the banana bread, the chocolate chip cookies or the cinnamon rolls without a scale, this is where to turn the flour, sugar and butter into cups. If you've saved a recipe from a creator who works in grams, here's how to save recipes from Instagram so it's written down before you convert it.

Each row shows the grams in a US cup and its fractions, and how much 100 g comes to. Every weight is from USDA FoodData Central; the sources are listed at the end of the page.

Ingredient1 cup½ cup⅓ cup¼ cup1 tbsp100 g is
Flours and starches
All-purpose flour125 g63 g42 g31 g7.8 gabout ¾ cup
Bread flour137 g69 g46 g34 g8.6 g¾ cup
Whole wheat flour120 g60 g40 g30 g7.5 gabout ¾ cup
Almond flour (ground almonds)95 g48 g32 g24 g5.9 gabout 1 cup
Cornstarch128 g64 g43 g32 g8 gabout ¾ cup
Cornmeal157 g79 g52 g39 g9.8 gabout ⅔ cup
White rice flour158 g79 g53 g40 g9.9 gabout ⅔ cup
Cocoa powder86 g43 g29 g22 g5.4 gabout 1¼ cups
Sugars and syrups
Granulated sugar200 g100 g67 g50 g13 g½ cup
Brown sugar, packed220 g110 g73 g55 g14 gabout ½ cup
Powdered sugar120 g60 g40 g30 g7.5 gabout ¾ cup
Honey339 g170 g113 g85 g21 gabout ⅓ cup
Maple syrup315 g158 g105 g79 g20 g⅓ cup
Molasses337 g169 g112 g84 g21 gabout ⅓ cup
Light corn syrup341 g171 g114 g85 g21 gabout ⅓ cup
Fats and oils
Butter227 g114 g76 g57 g14 gabout ½ cup
Olive oil216 g108 g72 g54 g14 gabout ½ cup
Vegetable or canola oil218 g109 g73 g55 g14 gabout ½ cup
Coconut oil218 g109 g73 g55 g14 gabout ½ cup
Vegetable shortening205 g103 g68 g51 g13 g½ cup
Dairy and eggs
Milk244 g122 g81 g61 g15 gabout ⅓ cup
Buttermilk245 g123 g82 g61 g15 gabout ⅓ cup
Heavy cream238 g119 g79 g60 g15 gabout ½ cup
Half and half242 g121 g81 g61 g15 gabout ⅓ cup
Sour cream230 g115 g77 g58 g14 gabout ½ cup
Plain yogurt245 g123 g82 g61 g15 gabout ⅓ cup
Cream cheese232 g116 g77 g58 g15 gabout ½ cup
Ricotta246 g123 g82 g62 g15 gabout ⅓ cup
Parmesan, grated100 g50 g33 g25 g6.3 g1 cup
Cheddar, shredded113 g57 g38 g28 g7.1 gabout 1 cup
Mozzarella, shredded112 g56 g37 g28 g7 gabout 1 cup
Eggs, beaten243 g122 g81 g61 g15 gabout ⅓ cup
Grains, beans and pasta
Rolled oats81 g41 g27 g20 g5.1 g1¼ cups
White rice, uncooked185 g93 g62 g46 g12 gabout ½ cup
White rice, cooked158 g79 g53 g40 g9.9 gabout ⅔ cup
Quinoa, uncooked170 g85 g57 g43 g11 gabout ⅔ cup
Lentils, dry192 g96 g64 g48 g12 gabout ½ cup
Couscous, dry173 g87 g58 g43 g11 gabout ½ cup
Chickpeas, canned and drained152 g76 g51 g38 g9.5 g⅔ cup
Nuts, chocolate and dried fruit
Chocolate chips168 g84 g56 g42 g11 gabout ⅔ cup
Walnuts, chopped117 g59 g39 g29 g7.3 gabout ¾ cup
Pecans, chopped109 g55 g36 g27 g6.8 gabout 1 cup
Almonds, whole143 g72 g48 g36 g8.9 gabout ⅔ cup
Raisins145 g73 g48 g36 g9.1 gabout ⅔ cup
Shredded coconut, sweetened93 g47 g31 g23 g5.8 gabout 1 cup
Peanut butter258 g129 g86 g65 g16 gabout ⅓ cup
Baking basics
Water237 g119 g79 g59 g15 gabout ½ cup
Table salt292 g146 g97 g73 g18 g⅓ cup
Baking soda221 g110 g74 g55 g14 gabout ½ cup
Baking powder221 g110 g74 g55 g14 gabout ½ cup
Vanilla extract208 g104 g69 g52 g13 g½ cup
Fruit and vegetables
Onion, chopped160 g80 g53 g40 g10 gabout ⅔ cup
Blueberries148 g74 g49 g37 g9.3 g⅔ cup
Banana, mashed225 g113 g75 g56 g14 gabout ½ cup
Pumpkin puree, canned245 g123 g82 g61 g15 gabout ⅓ cup

Questions people ask

How many grams are in a cup of flour?

About 125 g of all-purpose flour, by USDA's weights, or 120 g if you spoon it into the cup and level it off. Bread flour is heavier, at about 137 g a cup, and whole wheat is about 120 g.

How many grams is a cup of sugar?

A cup of granulated sugar is 200 g. Packed brown sugar is 220 g, and unsifted powdered sugar is 120 g.

How many grams is a cup of butter?

227 g, which is two US sticks of 113 g each.

Is a cup 240 ml or 250 ml?

A US cup is 236.6 ml, and nutrition labels round it to 240 ml. Australia, New Zealand and Canada often use a 250 ml metric cup, which holds about 6% more, so a metric cup of flour weighs a little more than the figures here.

Can I convert grams to cups without knowing the ingredient?

Only for water and liquids close to it, where 1 cup is about 237 g. For anything else the answer depends on the ingredient: a cup of cocoa is 86 g and a cup of honey is 339 g.

Sources

Every weight on this page comes from USDA FoodData Central, SR Legacy (April 2018), which is published by the US Department of Agriculture and is in the public domain. Search an FDC ID on the FoodData Central site to see the full entry. Tablespoons and teaspoons are worked out from the cup weight, at 16 tablespoons or 48 teaspoons to the cup, except baking soda and baking powder, which USDA weighs by the teaspoon.

The USDA entry behind each ingredient
  • All-purpose flour: Wheat flour, white, all-purpose, enriched, bleached, FDC ID 168894, 1 cup = 125 g
  • Bread flour: Wheat flour, white, bread, enriched, FDC ID 168896, 1 cup = 137 g
  • Whole wheat flour: Wheat flour, whole-grain, FDC ID 168893, 1 cup = 120 g
  • Almond flour (ground almonds): Nuts, almonds, FDC ID 170567, 1 cup (ground) = 95 g
  • Cornstarch: Cornstarch, FDC ID 169698, 1 cup = 128 g
  • Cornmeal: Cornmeal, degermed, enriched, yellow, FDC ID 168867, 1 cup = 157 g
  • White rice flour: Rice flour, white, unenriched, FDC ID 169714, 1 cup = 158 g
  • Cocoa powder: Cocoa, dry powder, unsweetened, FDC ID 169593, 1 cup = 86 g
  • Granulated sugar: Sugars, granulated, FDC ID 169655, 1 cup = 200 g
  • Brown sugar, packed: Sugars, brown, FDC ID 168833, 1 cup (packed) = 220 g
  • Powdered sugar: Sugars, powdered, FDC ID 169656, 1 cup (unsifted) = 120 g
  • Honey: Honey, FDC ID 169640, 1 cup = 339 g
  • Maple syrup: Syrups, maple, FDC ID 169661, 1 cup = 315 g
  • Molasses: Molasses, FDC ID 168820, 1 cup = 337 g
  • Light corn syrup: Syrups, corn, light, FDC ID 168837, 1 cup = 341 g
  • Butter: Butter, without salt, FDC ID 173430, 1 cup = 227 g
  • Olive oil: Oil, olive, salad or cooking, FDC ID 171413, 1 cup = 216 g
  • Vegetable or canola oil: Oil, canola, FDC ID 172336, 1 cup = 218 g
  • Coconut oil: Oil, coconut, FDC ID 171412, 1 cup = 218 g
  • Vegetable shortening: Shortening, vegetable, household, composite, FDC ID 173584, 1 cup = 205 g
  • Milk: Milk, whole, 3.25% milkfat, with added vitamin D, FDC ID 171265, 1 cup = 244 g
  • Buttermilk: Milk, buttermilk, fluid, cultured, lowfat, FDC ID 170874, 1 cup = 245 g
  • Heavy cream: Cream, fluid, heavy whipping, FDC ID 170859, 1 cup (fluid) = 238 g
  • Half and half: Cream, fluid, half and half, FDC ID 171255, 1 cup = 242 g
  • Sour cream: Cream, sour, cultured, FDC ID 171257, 1 cup = 230 g
  • Plain yogurt: Yogurt, plain, whole milk, FDC ID 171284, 1 cup = 245 g
  • Cream cheese: Cheese, cream, FDC ID 173418, 1 cup = 232 g
  • Ricotta: Cheese, ricotta, whole milk, FDC ID 170851, 1 cup = 246 g
  • Parmesan, grated: Cheese, parmesan, grated, FDC ID 171247, 1 cup = 100 g
  • Cheddar, shredded: Cheese, cheddar, FDC ID 173414, 1 cup (shredded) = 113 g
  • Mozzarella, shredded: Cheese, mozzarella, whole milk, FDC ID 170845, 1 cup (shredded) = 112 g
  • Eggs, beaten: Egg, whole, raw, fresh, FDC ID 171287, 1 cup = 243 g
  • Rolled oats: Cereals, oats, regular and quick, not fortified, dry, FDC ID 173904, 1 cup = 81 g
  • White rice, uncooked: Rice, white, long-grain, regular, raw, enriched, FDC ID 168877, 1 cup = 185 g
  • White rice, cooked: Rice, white, long-grain, regular, enriched, cooked, FDC ID 168878, 1 cup = 158 g
  • Quinoa, uncooked: Quinoa, uncooked, FDC ID 168874, 1 cup = 170 g
  • Lentils, dry: Lentils, raw, FDC ID 172420, 1 cup = 192 g
  • Couscous, dry: Couscous, dry, FDC ID 169699, 1 cup = 173 g
  • Dry breadcrumbs: Bread, crumbs, dry, grated, plain, FDC ID 174928, 1 cup = 108 g
  • Chickpeas, canned and drained: Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water, FDC ID 173801, 1 cup (drained, rinsed) = 152 g
  • Chocolate chips: Candies, semisweet chocolate, FDC ID 167976, 1 cup (chips (6 oz package)) = 168 g
  • Walnuts, chopped: Nuts, walnuts, english, FDC ID 170187, 1 cup (chopped) = 117 g
  • Pecans, chopped: Nuts, pecans, FDC ID 170182, 1 cup (chopped) = 109 g
  • Almonds, whole: Nuts, almonds, FDC ID 170567, 1 cup (whole) = 143 g
  • Raisins: Raisins, dark, seedless, FDC ID 168165, 1 cup (not packed) = 145 g
  • Shredded coconut, sweetened: Nuts, coconut meat, dried (desiccated), sweetened, shredded, FDC ID 168586, 1 cup (shredded) = 93 g
  • Peanut butter: Peanut butter, smooth style, with salt, FDC ID 174266, 1 cup = 258 g
  • Water: Water, bottled, generic, FDC ID 174158, 1 cup = 237 g
  • Table salt: Salt, table, FDC ID 173468, 1 cup = 292 g
  • Baking soda: Leavening agents, baking soda, FDC ID 175040, 1 tsp = 4.6 g
  • Baking powder: Leavening agents, baking powder, double-acting, sodium aluminum sulfate, FDC ID 172803, 1 tsp = 4.6 g
  • Vanilla extract: Vanilla extract, FDC ID 173471, 1 cup = 208 g
  • Onion, chopped: Onions, raw, FDC ID 170000, 1 cup (chopped) = 160 g
  • Blueberries: Blueberries, raw, FDC ID 171711, 1 cup = 148 g
  • Banana, mashed: Bananas, raw, FDC ID 173944, 1 cup (mashed) = 225 g
  • Pumpkin puree, canned: Pumpkin, canned, without salt, FDC ID 168450, 1 cup = 245 g

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