Tapas
Grams to cups converter
A cup of flour and a cup of sugar don't weigh the same, so this converter asks what you're measuring. Pick the ingredient, type an amount, and you'll get grams, cups, spoons and ounces.
Cup weights for common ingredients
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.
| Ingredient | 1 cup | ½ cup | ⅓ cup | ¼ cup | 1 tbsp | 100 g is |
|---|---|---|---|---|---|---|
| Flours and starches | ||||||
| All-purpose flour | 125 g | 63 g | 42 g | 31 g | 7.8 g | about ¾ cup |
| Bread flour | 137 g | 69 g | 46 g | 34 g | 8.6 g | ¾ cup |
| Whole wheat flour | 120 g | 60 g | 40 g | 30 g | 7.5 g | about ¾ cup |
| Almond flour (ground almonds) | 95 g | 48 g | 32 g | 24 g | 5.9 g | about 1 cup |
| Cornstarch | 128 g | 64 g | 43 g | 32 g | 8 g | about ¾ cup |
| Cornmeal | 157 g | 79 g | 52 g | 39 g | 9.8 g | about ⅔ cup |
| White rice flour | 158 g | 79 g | 53 g | 40 g | 9.9 g | about ⅔ cup |
| Cocoa powder | 86 g | 43 g | 29 g | 22 g | 5.4 g | about 1¼ cups |
| Sugars and syrups | ||||||
| Granulated sugar | 200 g | 100 g | 67 g | 50 g | 13 g | ½ cup |
| Brown sugar, packed | 220 g | 110 g | 73 g | 55 g | 14 g | about ½ cup |
| Powdered sugar | 120 g | 60 g | 40 g | 30 g | 7.5 g | about ¾ cup |
| Honey | 339 g | 170 g | 113 g | 85 g | 21 g | about ⅓ cup |
| Maple syrup | 315 g | 158 g | 105 g | 79 g | 20 g | ⅓ cup |
| Molasses | 337 g | 169 g | 112 g | 84 g | 21 g | about ⅓ cup |
| Light corn syrup | 341 g | 171 g | 114 g | 85 g | 21 g | about ⅓ cup |
| Fats and oils | ||||||
| Butter | 227 g | 114 g | 76 g | 57 g | 14 g | about ½ cup |
| Olive oil | 216 g | 108 g | 72 g | 54 g | 14 g | about ½ cup |
| Vegetable or canola oil | 218 g | 109 g | 73 g | 55 g | 14 g | about ½ cup |
| Coconut oil | 218 g | 109 g | 73 g | 55 g | 14 g | about ½ cup |
| Vegetable shortening | 205 g | 103 g | 68 g | 51 g | 13 g | ½ cup |
| Dairy and eggs | ||||||
| Milk | 244 g | 122 g | 81 g | 61 g | 15 g | about ⅓ cup |
| Buttermilk | 245 g | 123 g | 82 g | 61 g | 15 g | about ⅓ cup |
| Heavy cream | 238 g | 119 g | 79 g | 60 g | 15 g | about ½ cup |
| Half and half | 242 g | 121 g | 81 g | 61 g | 15 g | about ⅓ cup |
| Sour cream | 230 g | 115 g | 77 g | 58 g | 14 g | about ½ cup |
| Plain yogurt | 245 g | 123 g | 82 g | 61 g | 15 g | about ⅓ cup |
| Cream cheese | 232 g | 116 g | 77 g | 58 g | 15 g | about ½ cup |
| Ricotta | 246 g | 123 g | 82 g | 62 g | 15 g | about ⅓ cup |
| Parmesan, grated | 100 g | 50 g | 33 g | 25 g | 6.3 g | 1 cup |
| Cheddar, shredded | 113 g | 57 g | 38 g | 28 g | 7.1 g | about 1 cup |
| Mozzarella, shredded | 112 g | 56 g | 37 g | 28 g | 7 g | about 1 cup |
| Eggs, beaten | 243 g | 122 g | 81 g | 61 g | 15 g | about ⅓ cup |
| Grains, beans and pasta | ||||||
| Rolled oats | 81 g | 41 g | 27 g | 20 g | 5.1 g | 1¼ cups |
| White rice, uncooked | 185 g | 93 g | 62 g | 46 g | 12 g | about ½ cup |
| White rice, cooked | 158 g | 79 g | 53 g | 40 g | 9.9 g | about ⅔ cup |
| Quinoa, uncooked | 170 g | 85 g | 57 g | 43 g | 11 g | about ⅔ cup |
| Lentils, dry | 192 g | 96 g | 64 g | 48 g | 12 g | about ½ cup |
| Couscous, dry | 173 g | 87 g | 58 g | 43 g | 11 g | about ½ cup |
| Dry breadcrumbs | 108 g | 54 g | 36 g | 27 g | 6.8 g | about 1 cup |
| Chickpeas, canned and drained | 152 g | 76 g | 51 g | 38 g | 9.5 g | ⅔ cup |
| Nuts, chocolate and dried fruit | ||||||
| Chocolate chips | 168 g | 84 g | 56 g | 42 g | 11 g | about ⅔ cup |
| Walnuts, chopped | 117 g | 59 g | 39 g | 29 g | 7.3 g | about ¾ cup |
| Pecans, chopped | 109 g | 55 g | 36 g | 27 g | 6.8 g | about 1 cup |
| Almonds, whole | 143 g | 72 g | 48 g | 36 g | 8.9 g | about ⅔ cup |
| Raisins | 145 g | 73 g | 48 g | 36 g | 9.1 g | about ⅔ cup |
| Shredded coconut, sweetened | 93 g | 47 g | 31 g | 23 g | 5.8 g | about 1 cup |
| Peanut butter | 258 g | 129 g | 86 g | 65 g | 16 g | about ⅓ cup |
| Baking basics | ||||||
| Water | 237 g | 119 g | 79 g | 59 g | 15 g | about ½ cup |
| Table salt | 292 g | 146 g | 97 g | 73 g | 18 g | ⅓ cup |
| Baking soda | 221 g | 110 g | 74 g | 55 g | 14 g | about ½ cup |
| Baking powder | 221 g | 110 g | 74 g | 55 g | 14 g | about ½ cup |
| Vanilla extract | 208 g | 104 g | 69 g | 52 g | 13 g | ½ cup |
| Fruit and vegetables | ||||||
| Onion, chopped | 160 g | 80 g | 53 g | 40 g | 10 g | about ⅔ cup |
| Blueberries | 148 g | 74 g | 49 g | 37 g | 9.3 g | ⅔ cup |
| Banana, mashed | 225 g | 113 g | 75 g | 56 g | 14 g | about ½ cup |
| Pumpkin puree, canned | 245 g | 123 g | 82 g | 61 g | 15 g | about ⅓ cup |
Why a cup of flour can weigh 120 g or 140 g
How you fill the cup matters as much as what's in it. Scooping flour straight from the bag packs it down, while spooning it in and leveling it off gives you less. USDA weighs a cup of all-purpose flour at 125 g, and many baking recipes count it as 120 g, which is a spooned and leveled cup. If a recipe was written in grams, weighing is the only way to match it exactly.
Brown sugar is measured packed, so it weighs more than white sugar. Powdered sugar here is unsifted; sifting it makes a cup lighter, about 100 g.
Butter, in every unit
A US stick of butter is ½ cup, 8 tablespoons, 4 oz or 113 g. A tablespoon of butter is about 14 g, and a whole cup is 227 g.
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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