Grams per Cup: Flour 125g, Sugar 200g, Butter 227g
Grams per cup is the one number that decides whether a recipe turns out right. One cup of flour weighs 125 grams, one cup of sugar weighs 200 grams, and one cup of butter weighs 227 grams — three ingredients, three completely different weights, even though they fill the exact same measuring cup. Below you’ll find grams-per-cup values for 291 ingredients across 14 pantry categories, plus the method behind every number and simple tips for measuring each one correctly.
Ingredient Densities for Grams, Cups, and Baking Conversions
This page is a reference chart, not a single calculator. Instead of one generic “grams to cups” answer, you get a grams-per-cup value for each individual ingredient, grouped into categories so you can jump straight to what you’re measuring. Every value below uses a standard US cup (236.588 mL) and assumes dry ingredients are spooned in and leveled, unless the ingredient is naturally a liquid or is noted as packed.
Understanding Ingredient Densities
A cup measures space. A gram measures weight. Those two things only match up once you know how tightly an ingredient packs into that space — in other words, its density.
Flour is light and full of tiny air pockets, so a cup only holds 125 grams of it. Honey is thick and has almost no trapped air, so the same cup holds 340 grams. Butter sits in between at 227 grams because it’s dense but still has some structure when it’s cold.
This is also why “packed” matters. Brown sugar measured loosely can weigh 180 grams a cup, but the same brown sugar pressed firmly into the cup — the normal way to measure it — weighs closer to 220 grams. A 40-gram gap from packing alone is enough to throw off a cookie recipe.
Conversion Method
Every value on this page follows the same simple formula:
Cups = Grams ÷ Grams per Cup
To go the other direction, multiply instead of divide: Grams = Cups × Grams per Cup.
All measurements use the US customary cup (236.588 mL), and dry ingredients are measured with the spoon-and-level method unless noted otherwise: spoon the ingredient into the cup until it’s overfilled, then level the top with the flat edge of a knife. Scooping straight from the bag or container packs the ingredient down and can add 10–20% more weight than the values shown here.
Even with a consistent method, expect small differences between sources. Brand, humidity, how finely something is ground, and how the person measuring fills the cup can all shift the real-world weight by a few grams. Treat every number here as a reliable working estimate, and reach for a kitchen scale when a recipe truly can’t afford to be off.
Tips for Accurate Measuring
The measuring method matters as much as the ingredient itself. These four habits fix most of the common mistakes.
Measuring Flour
Spoon flour into the cup instead of scooping the cup through the bag. Scooping compresses the flour and can pack in 20% more than the recipe expects. Once the cup is overfilled, level it off with the flat edge of a knife. If a recipe calls for sifted flour, sift first and then measure — sifted flour is lighter and closer to 110 grams per cup.
Measuring Sugar
Granulated sugar pours evenly, so a light scoop-and-level works fine. Brown sugar is the opposite: press it firmly into the cup until it holds the cup’s shape when you turn it out. Powdered sugar clumps easily, so sift it first if it looks lumpy, or you’ll trap air pockets and end up light on sugar.
Measuring Liquids
Use a liquid measuring cup with a pour spout, set it on a flat counter, and bend down to read the fill line at eye level. Reading from above makes the liquid look higher than it really is, because you’re looking down at an angle instead of straight across the surface.
Use Weight When Possible
A digital kitchen scale removes the guesswork entirely. Place your bowl on the scale, tare it to zero, and pour until you hit the target gram amount — no scooping technique to get wrong, and no difference between how two people fill the same cup. For recipes where the ratio of flour to fat to liquid really matters, like bread or delicate pastry, weighing is the more reliable choice.
Ingredient-Specific Landing Pages
These are the most-searched single ingredients on this site, each with its own dedicated conversion page, a full gram chart, and answers to the most common questions for that ingredient.
Browse Ingredient Categories
Use these category clusters to find the ingredient group you’re working with. Each one starts with the most commonly searched items, and links down to the complete list further below.
Flours
Flour is the ingredient where a wrong cup measurement causes the most trouble. Protein level, grind, and how you fill the cup all change the final weight, so a chewy bread flour and a tender cake flour never match.
| Ingredient | Grams/Cup | Grams/Tbsp | Grams/Tsp |
|---|---|---|---|
| All-Purpose Flour | 125g | 7.81g | 2.6g |
| Bread Flour | 127g | 7.94g | 2.65g |
| Whole Wheat Flour | 120g | 7.5g | 2.5g |
| Cake Flour | 114g | 7.13g | 2.38g |
| Self-Rising Flour | 125g | 7.81g | 2.6g |
| Almond Flour | 96g | 6g | 2g |
Sugars & Sweeteners
Granulated, brown, and powdered sugar look similar in the bag but pack into a cup very differently. Liquid sweeteners add another twist, since honey, molasses, and corn syrup are all close to the same weight, while maple syrup is noticeably lighter.
| Ingredient | Grams/Cup | Grams/Tbsp | Grams/Tsp |
|---|---|---|---|
| Granulated Sugar | 200g | 12.5g | 4.17g |
| Brown Sugar (Packed) | 220g | 13.75g | 4.58g |
| Brown Sugar (Unpacked) | 180g | 11.25g | 3.75g |
| Powdered Sugar | 120g | 7.5g | 2.5g |
| Honey | 340g | 21.25g | 7.08g |
| Maple Syrup | 322g | 20.13g | 6.71g |
See all 12 Sugars & Sweeteners entries ↓
Fats & Oils
Fats behave differently depending on temperature, so a cup of soft butter and a cup of cold, cubed butter can land at slightly different weights. Liquid oils are more consistent, since they pour and settle evenly every time.
| Ingredient | Grams/Cup | Grams/Tbsp | Grams/Tsp |
|---|---|---|---|
| Butter | 227g | 14.19g | 4.73g |
| Vegetable Oil | 218g | 13.63g | 4.54g |
| Olive Oil | 216g | 13.5g | 4.5g |
| Coconut Oil | 218g | 13.63g | 4.54g |
| Shortening | 205g | 12.81g | 4.27g |
| Lard | 205g | 12.81g | 4.27g |
See all 8 Fats & Oils entries ↓
Dairy
Milk, cream, and cultured dairy differ in fat content and thickness, and that changes how heavy a cup ends up being. Thicker products like condensed milk and cream cheese weigh noticeably more than thin liquids like milk.
| Ingredient | Grams/Cup | Grams/Tbsp | Grams/Tsp |
|---|---|---|---|
| Milk | 245g | 15.31g | 5.1g |
| Heavy Cream | 238g | 14.88g | 4.96g |
| Sour Cream | 242g | 15.13g | 5.04g |
| Cream Cheese | 232g | 14.5g | 4.83g |
| Buttermilk | 245g | 15.31g | 5.1g |
| Yogurt | 245g | 15.31g | 5.1g |
Dry Goods
This is the widest pantry category, covering everything from oats and starches to leaveners and dried fruit. Many of these ingredients settle or clump in storage, so always spoon them into the cup rather than scooping straight from the container.
| Ingredient | Grams/Cup | Grams/Tbsp | Grams/Tsp |
|---|---|---|---|
| Rolled Oats | 90g | 5.63g | 1.88g |
| Steel-Cut Oats | 180g | 11.25g | 3.75g |
| Cocoa Powder | 86g | 5.38g | 1.79g |
| Chocolate Chips | 170g | 10.63g | 3.54g |
| White Chocolate Chips | 170g | 10.63g | 3.54g |
| Cornstarch | 128g | 8g | 2.67g |
See all 30 Dry Goods entries ↓
Liquids
Most watery liquids land close to water's own weight, but thicker or saltier liquids pull noticeably heavier. Always use a liquid measuring cup, filled to the line and checked at eye level, for anything in this group.
| Ingredient | Grams/Cup | Grams/Tbsp | Grams/Tsp |
|---|---|---|---|
| Water | 236.6g | 14.79g | 4.93g |
| Broth (Stock) | 236.6g | 14.79g | 4.93g |
| Vanilla Extract | 208g | 13g | 4.33g |
| Lemon Juice | 244g | 15.25g | 5.08g |
| Apple Cider Vinegar | 239g | 14.94g | 4.98g |
| White Vinegar | 239g | 14.94g | 4.98g |
Nuts & Seeds
Whole nuts, chopped nuts, and nut butters can all weigh differently for the same 'nut,' since chopping changes how much air sits between the pieces. Seed butters like tahini behave more like a thick paste than a dry good.
| Ingredient | Grams/Cup | Grams/Tbsp | Grams/Tsp |
|---|---|---|---|
| Almonds (Whole) | 143g | 8.94g | 2.98g |
| Almonds (Sliced) | 92g | 5.75g | 1.92g |
| Walnuts (Chopped) | 120g | 7.5g | 2.5g |
| Pecans (Chopped) | 109g | 6.81g | 2.27g |
| Peanuts | 146g | 9.13g | 3.04g |
| Cashews | 137g | 8.56g | 2.85g |
See all 23 Nuts & Seeds entries ↓
Spices & Herbs
Spices and dried herbs are almost never measured in cups in a recipe, but knowing the cup weight helps when you're refilling a jar or scaling a spice blend recipe up from a small batch.
| Ingredient | Grams/Cup | Grams/Tbsp | Grams/Tsp |
|---|---|---|---|
| Cinnamon (Ground) | 125g | 7.81g | 2.6g |
| Ginger (Ground) | 96g | 6g | 2g |
| Nutmeg (Ground) | 112g | 7g | 2.33g |
| Cumin (Ground) | 104g | 6.5g | 2.17g |
| Coriander (Ground) | 80g | 5g | 1.67g |
| Turmeric (Ground) | 136g | 8.5g | 2.83g |
See all 30 Spices & Herbs entries ↓
Grains & Pasta
Whole grains and dry pasta are usually cooked before eating, so the weight here is always for the dry, uncooked form. Once cooked, most grains and pasta absorb water and roughly double or triple in weight and volume.
| Ingredient | Grams/Cup | Grams/Tbsp | Grams/Tsp |
|---|---|---|---|
| Brown Rice (Uncooked) | 190g | 11.88g | 3.96g |
| Arborio Rice | 200g | 12.5g | 4.17g |
| Wild Rice | 160g | 10g | 3.33g |
| Sushi Rice | 200g | 12.5g | 4.17g |
| Barley | 200g | 12.5g | 4.17g |
| Farro | 180g | 11.25g | 3.75g |
See all 20 Grains & Pasta entries ↓
Beans & Legumes
Dry beans and canned beans weigh differently for the same 'cup,' because canned beans have already absorbed water. Always check whether your recipe wants the dry or canned-and-drained form before you measure.
| Ingredient | Grams/Cup | Grams/Tbsp | Grams/Tsp |
|---|---|---|---|
| Red Lentils | 192g | 12g | 4g |
| Green Lentils | 192g | 12g | 4g |
| Chickpeas (Dry) | 200g | 12.5g | 4.17g |
| Chickpeas (Canned, Drained) | 164g | 10.25g | 3.42g |
| Black Beans (Dry) | 194g | 12.13g | 4.04g |
| Black Beans (Canned, Drained) | 172g | 10.75g | 3.58g |
See all 16 Beans & Legumes entries ↓
Produce & Purees
Fresh fruit, vegetables, and purees are the least consistent group here, since how finely something is chopped, how ripe it is, and how tightly it's packed all shift the weight. Treat these numbers as a helpful starting point rather than an exact figure.
| Ingredient | Grams/Cup | Grams/Tbsp | Grams/Tsp |
|---|---|---|---|
| Tomato Paste | 262g | 16.38g | 5.46g |
| Tomato Sauce | 245g | 15.31g | 5.1g |
| Diced Tomatoes (Canned) | 240g | 15g | 5g |
| Pumpkin Puree | 245g | 15.31g | 5.1g |
| Applesauce | 244g | 15.25g | 5.08g |
| Mashed Banana | 225g | 14.06g | 4.69g |
See all 36 Produce & Purees entries ↓
Cheeses
Shredded, crumbled, and soft cheeses all pack into a cup differently. A finely shredded cheddar settles more tightly than a coarsely crumbled feta, so grate size changes the final weight even for the same cheese.
| Ingredient | Grams/Cup | Grams/Tbsp | Grams/Tsp |
|---|---|---|---|
| Parmesan (Grated) | 100g | 6.25g | 2.08g |
| Parmesan (Shredded) | 80g | 5g | 1.67g |
| Cheddar (Shredded) | 113g | 7.06g | 2.35g |
| Mozzarella (Shredded) | 112g | 7g | 2.33g |
| Mozzarella (Fresh) | 224g | 14g | 4.67g |
| Feta (Crumbled) | 150g | 9.38g | 3.13g |
Condiments & Sauces
Thick condiments like ketchup and mustard sit noticeably heavier per cup than thinner sauces, mostly because they hold less trapped air. Most of these are usually measured by the tablespoon rather than the cup, but the full-cup weight is here for scaling recipes.
| Ingredient | Grams/Cup | Grams/Tbsp | Grams/Tsp |
|---|---|---|---|
| Mayonnaise | 232g | 14.5g | 4.83g |
| Ketchup | 272g | 17g | 5.67g |
| Yellow Mustard | 248g | 15.5g | 5.17g |
| Dijon Mustard | 256g | 16g | 5.33g |
| Worcestershire Sauce | 272g | 17g | 5.67g |
| Hot Sauce | 240g | 15g | 5g |
See all 20 Condiments & Sauces entries ↓
Proteins & Eggs
Raw and cooked proteins are measured very differently, and this group covers ready-to-use, already-cooked or already-shelled weights. Eggs are consistent enough that most bakers treat a large egg as a fixed reference weight.
| Ingredient | Grams/Cup | Grams/Tbsp | Grams/Tsp |
|---|---|---|---|
| Egg (Whole, Large) | 243g | 15.19g | 5.06g |
| Egg White | 243g | 15.19g | 5.06g |
| Egg Yolk | 243g | 15.19g | 5.06g |
| Tofu (Firm) | 252g | 15.75g | 5.25g |
| Tofu (Silken) | 240g | 15g | 5g |
| Tempeh | 166g | 10.38g | 3.46g |
See all 23 Proteins & Eggs entries ↓
Browse All Ingredient Entries
This is the full directory: every ingredient covered on this page, organized by category, with its grams-per-cup value. Use your browser’s search (Ctrl+F or Cmd+F) to jump straight to an ingredient by name.
Flours (14 items)
| Ingredient | Notes | Grams/Cup |
|---|---|---|
| All-Purpose Flour | the everyday baking flour | 125g |
| Bread Flour | higher protein, chewy breads | 127g |
| Whole Wheat Flour | whole grain, more fiber | 120g |
| Cake Flour | low protein, tender crumb | 114g |
| Self-Rising Flour | leavening already mixed in | 125g |
| Almond Flour | ground almonds, gluten-free | 96g |
| Coconut Flour | very absorbent, gluten-free | 128g |
| Rye Flour | earthy, dense loaves | 102g |
| Spelt Flour | ancient grain, nutty taste | 120g |
| Oat Flour | ground oats, mild flavor | 104g |
| Rice Flour | fine, used in gluten-free mixes | 158g |
| Semolina Flour | coarse wheat, pasta and bread | 167g |
| Buckwheat Flour | nutty, naturally gluten-free | 120g |
| Gluten-Free Flour Blend | varies by brand | 140g |
Sugars & Sweeteners (12 items)
| Ingredient | Notes | Grams/Cup |
|---|---|---|
| Granulated Sugar | standard white sugar | 200g |
| Brown Sugar (Packed) | pressed firmly into the cup | 220g |
| Brown Sugar (Unpacked) | loosely spooned, not pressed | 180g |
| Powdered Sugar | fine sugar for icing | 120g |
| Honey | thick natural liquid sweetener | 340g |
| Maple Syrup | lighter than honey per cup | 322g |
| Molasses | dark, thick baking syrup | 328g |
| Corn Syrup | common in candy and pie fillings | 340g |
| Agave Nectar | mild-tasting liquid sweetener | 336g |
| Coconut Sugar | granulated, caramel-like flavor | 180g |
| Turbinado Sugar | coarse, raw sugar crystals | 200g |
| Caster Sugar | superfine, dissolves quickly | 200g |
Fats & Oils (8 items)
| Ingredient | Notes | Grams/Cup |
|---|---|---|
| Butter | softened and packed into the cup | 227g |
| Vegetable Oil | neutral, all-purpose cooking oil | 218g |
| Olive Oil | for cooking and dressings | 216g |
| Coconut Oil | solid or liquid by temperature | 218g |
| Shortening | solid fat, flaky texture | 205g |
| Lard | rendered pork fat | 205g |
| Margarine | butter substitute, same weight | 227g |
| Peanut Butter | thick spread, varies by brand | 258g |
Dairy (18 items)
| Ingredient | Notes | Grams/Cup |
|---|---|---|
| Milk | whole milk for batters and sauces | 245g |
| Heavy Cream | high-fat cream for whipping | 238g |
| Sour Cream | tangy, adds moisture | 242g |
| Cream Cheese | block cheese for frosting and dips | 232g |
| Buttermilk | tangy, used in pancakes and biscuits | 245g |
| Yogurt | plain yogurt, thickness varies | 245g |
| Greek Yogurt | thicker, strained yogurt | 245g |
| Cottage Cheese | lumpy, high-protein dairy | 226g |
| Ricotta Cheese | soft, mild Italian cheese | 246g |
| Evaporated Milk | concentrated, canned milk | 252g |
| Condensed Milk | sweetened and very thick | 306g |
| Half-and-Half | milk and cream blend | 242g |
| Crème Fraîche | French cultured cream | 232g |
| Clotted Cream | very thick British cream | 227g |
| Ghee | clarified butter | 218g |
| Whipped Cream | airy, light by volume | 60g |
| Kefir | fermented, drinkable dairy | 243g |
| Labneh | strained yogurt cheese | 227g |
Dry Goods (30 items)
| Ingredient | Notes | Grams/Cup |
|---|---|---|
| Rolled Oats | classic oatmeal oats | 90g |
| Steel-Cut Oats | heavier, chewier oat pieces | 180g |
| Cocoa Powder | unsweetened, for baking and drinks | 86g |
| Chocolate Chips | standard baking chips | 170g |
| White Chocolate Chips | sweeter, no cocoa solids | 170g |
| Cornstarch | fine thickener for sauces | 128g |
| Breadcrumbs (Dry) | fine, dry coating crumbs | 108g |
| Panko Breadcrumbs | airy, coarser Japanese crumbs | 60g |
| Baking Powder | leavening agent | 192g |
| Baking Soda | leavening agent, denser | 220g |
| Table Salt | fine everyday salt | 288g |
| Kosher Salt | coarser than table salt | 241g |
| Instant Yeast | for bread and dough | 150g |
| Quinoa (Uncooked) | dry seed-grain | 170g |
| Couscous (Dry) | tiny dry pasta granules | 173g |
| Cornmeal | ground corn for cornbread | 160g |
| Shredded Coconut | dried, flaked coconut | 93g |
| Raisins | dried grapes | 165g |
| Dried Cranberries | sweet-tart dried fruit | 120g |
| Dried Apricots | chewy dried fruit | 130g |
| Matcha Powder | fine green tea powder | 64g |
| Protein Powder | varies widely by brand | 120g |
| Nutritional Yeast | savory, cheese-like flavor | 60g |
| Gelatin Powder | for setting desserts | 150g |
| Vital Wheat Gluten | adds chew to bread dough | 144g |
| Tapioca Starch | gluten-free thickener | 120g |
| Arrowroot Powder | gluten-free thickener | 128g |
| Cream of Tartar | stabilizes whipped egg whites | 150g |
| Instant Coffee | soluble coffee granules | 75g |
| Graham Cracker Crumbs | crushed crumbs for crusts | 100g |
Liquids (20 items)
| Ingredient | Notes | Grams/Cup |
|---|---|---|
| Water | the baseline for every liquid | 236.6g |
| Broth (Stock) | close to water's own weight | 236.6g |
| Vanilla Extract | concentrated flavoring, used in spoons | 208g |
| Lemon Juice | fresh-squeezed or bottled | 244g |
| Apple Cider Vinegar | tangy, for dressings and baking | 239g |
| White Vinegar | sharp, all-purpose vinegar | 239g |
| Soy Sauce | salty, dense liquid | 255g |
| Chicken Broth | savory cooking liquid | 240g |
| Vegetable Broth | plant-based cooking liquid | 240g |
| Coconut Milk (Canned) | rich, creamy plant milk | 226g |
| Coconut Cream | thicker than coconut milk | 280g |
| Almond Milk | light plant-based milk | 244g |
| Oat Milk | creamy plant-based milk | 244g |
| Soy Milk | plant-based milk | 243g |
| Orange Juice | fresh or from concentrate | 248g |
| Pineapple Juice | sweet tropical juice | 250g |
| White Wine | used in sauces and batters | 236g |
| Red Wine | used in sauces and marinades | 236g |
| Balsamic Vinegar | thick, sweet-tart vinegar | 255g |
| Coffee (Brewed) | brewed, not concentrated | 237g |
Nuts & Seeds (23 items)
| Ingredient | Notes | Grams/Cup |
|---|---|---|
| Almonds (Whole) | raw or roasted, unshelled weight | 143g |
| Almonds (Sliced) | flat, for topping and baking | 92g |
| Walnuts (Chopped) | chopped into small pieces | 120g |
| Pecans (Chopped) | chopped into small pieces | 109g |
| Peanuts | raw, roasted, or salted | 146g |
| Cashews | whole, raw or roasted | 137g |
| Hazelnuts | whole, shelled hazelnuts | 135g |
| Pine Nuts | small, used in pesto | 136g |
| Sesame Seeds | small, toasted or raw | 144g |
| Sunflower Seeds | shelled kernels | 140g |
| Chia Seeds | tiny, absorb liquid quickly | 168g |
| Flax Seeds | whole seeds, not ground | 168g |
| Poppy Seeds | very small, for baking | 145g |
| Pumpkin Seeds | shelled, also called pepitas | 129g |
| Hemp Seeds | shelled, soft texture | 160g |
| Macadamia Nuts | whole, buttery texture | 134g |
| Pistachios | shelled kernels | 123g |
| Brazil Nuts | large, whole nuts | 140g |
| Almond Butter | thick spread from ground almonds | 256g |
| Cashew Butter | thick spread from ground cashews | 256g |
| Tahini | ground sesame seed paste | 256g |
| Sunflower Seed Butter | nut-free spread alternative | 256g |
| Flaxseed Meal | ground flax, used as egg substitute | 112g |
Spices & Herbs (30 items)
| Ingredient | Notes | Grams/Cup |
|---|---|---|
| Cinnamon (Ground) | warm baking spice | 125g |
| Ginger (Ground) | warm, peppery spice | 96g |
| Nutmeg (Ground) | warm, used in small amounts | 112g |
| Cumin (Ground) | earthy, savory spice | 104g |
| Coriander (Ground) | citrusy, mild spice | 80g |
| Turmeric (Ground) | bright yellow, earthy spice | 136g |
| Paprika | mild, smoky or sweet | 109g |
| Cayenne Pepper | sharp, spicy heat | 90g |
| Chili Powder | blended, savory heat | 128g |
| Black Pepper (Ground) | everyday table spice | 116g |
| Oregano (Dried) | light, leafy herb | 28g |
| Basil (Dried) | light, leafy herb | 24g |
| Thyme (Dried) | light, leafy herb | 28g |
| Rosemary (Dried) | needle-like dried herb | 32g |
| Garlic Powder | dense, savory seasoning | 152g |
| Onion Powder | savory seasoning | 112g |
| Curry Powder | blended spice mix | 112g |
| Garam Masala | warm South Asian spice blend | 100g |
| Italian Seasoning | light, leafy herb blend | 24g |
| Cardamom (Ground) | sweet, floral spice | 100g |
| Cloves (Ground) | strong, used in small amounts | 112g |
| Allspice (Ground) | warm, blends several flavors | 96g |
| Fennel Seeds | sweet, licorice-like seeds | 96g |
| Mustard Powder | sharp, dry mustard | 112g |
| Saffron | used in tiny amounts | 2g |
| Star Anise | whole pods, licorice flavor | 56g |
| Sumac | tart, reddish spice | 144g |
| Vanilla Bean Powder | ground whole vanilla bean | 112g |
| Pumpkin Pie Spice | blended baking spice | 104g |
| Taco Seasoning | blended savory seasoning | 128g |
Grains & Pasta (20 items)
| Ingredient | Notes | Grams/Cup |
|---|---|---|
| Brown Rice (Uncooked) | whole-grain rice, dry weight | 190g |
| Arborio Rice | short-grain, used for risotto | 200g |
| Wild Rice | long, dark grain | 160g |
| Sushi Rice | short-grain, sticky when cooked | 200g |
| Barley | chewy whole grain | 200g |
| Farro | nutty ancient wheat grain | 180g |
| Bulgur | parboiled cracked wheat | 140g |
| Millet | small, mild whole grain | 200g |
| Freekeh | roasted green wheat | 160g |
| Wheat Berries | whole, unprocessed wheat kernels | 192g |
| Spaghetti (Dry) | long, dry pasta strands | 100g |
| Penne (Dry) | tube-shaped dry pasta | 100g |
| Macaroni (Dry) | small tube dry pasta | 105g |
| Fusilli (Dry) | spiral-shaped dry pasta | 100g |
| Farfalle (Dry) | bow-tie shaped dry pasta | 80g |
| Orzo (Dry) | rice-shaped dry pasta | 180g |
| Egg Noodles (Dry) | flat, dry egg pasta | 76g |
| Rice Noodles (Dry) | thin, dry rice pasta | 80g |
| Ramen Noodles (Dry) | curly, dry wheat noodles | 50g |
| Lasagna Sheets | wide, flat dry pasta | 60g |
Beans & Legumes (16 items)
| Ingredient | Notes | Grams/Cup |
|---|---|---|
| Red Lentils | dry, quick-cooking lentils | 192g |
| Green Lentils | dry lentils, hold their shape | 192g |
| Chickpeas (Dry) | dry, before soaking | 200g |
| Chickpeas (Canned, Drained) | ready-to-use, drained weight | 164g |
| Black Beans (Dry) | dry, before soaking | 194g |
| Black Beans (Canned, Drained) | ready-to-use, drained weight | 172g |
| Kidney Beans (Dry) | dry, before soaking | 184g |
| Kidney Beans (Canned, Drained) | ready-to-use, drained weight | 177g |
| White Beans (Dry) | dry, before soaking | 184g |
| White Beans (Canned, Drained) | ready-to-use, drained weight | 179g |
| Pinto Beans (Dry) | dry, before soaking | 193g |
| Pinto Beans (Canned, Drained) | ready-to-use, drained weight | 171g |
| Split Peas | dry, used for soups | 196g |
| Black-Eyed Peas (Dry) | dry, before soaking | 167g |
| Edamame (Shelled) | shelled young soybeans | 155g |
| Mung Beans | small, dry green beans | 207g |
Produce & Purees (36 items)
| Ingredient | Notes | Grams/Cup |
|---|---|---|
| Tomato Paste | very thick, concentrated | 262g |
| Tomato Sauce | smooth, pourable sauce | 245g |
| Diced Tomatoes (Canned) | canned, with juice | 240g |
| Pumpkin Puree | smooth, canned or homemade | 245g |
| Applesauce | smooth, cooked apple puree | 244g |
| Mashed Banana | ripe banana, mashed | 225g |
| Sweet Potato (Mashed) | cooked and mashed | 255g |
| Avocado (Mashed) | ripe, mashed flesh | 230g |
| Fresh Garlic (Minced) | finely minced cloves | 136g |
| Onion (Diced) | raw, diced small | 160g |
| Carrot (Diced) | raw, diced small | 128g |
| Carrot (Shredded) | raw, grated | 110g |
| Spinach (Fresh, Packed) | loosely packed leaves | 30g |
| Kale (Chopped) | raw, chopped leaves | 67g |
| Corn Kernels | fresh, frozen, or canned | 164g |
| Green Peas | fresh or frozen | 145g |
| Broccoli Florets | raw, cut into florets | 91g |
| Mushrooms (Sliced) | raw, sliced | 70g |
| Bell Pepper (Diced) | raw, diced | 149g |
| Zucchini (Shredded) | raw, grated | 124g |
| Dates (Pitted) | sticky dried fruit | 178g |
| Dried Apricots | chewy dried fruit | 130g |
| Blueberries (Fresh) | whole, fresh berries | 148g |
| Strawberries (Sliced) | fresh, sliced | 166g |
| Tomato (Fresh, Diced) | raw, diced | 180g |
| Potato (Diced) | raw, diced | 150g |
| Potato (Mashed) | cooked and mashed | 210g |
| Cabbage (Shredded) | raw, shredded | 89g |
| Lettuce (Shredded) | raw, shredded | 47g |
| Cucumber (Diced) | raw, diced | 133g |
| Mango (Diced) | fresh, diced | 165g |
| Grapes | whole, fresh | 151g |
| Cherries (Pitted) | fresh, pitted | 154g |
| Fresh Parsley (Chopped) | finely chopped herb | 60g |
| Fresh Basil (Chopped) | loosely chopped herb | 24g |
| Fresh Cilantro (Chopped) | loosely chopped herb | 16g |
Cheeses (21 items)
| Ingredient | Notes | Grams/Cup |
|---|---|---|
| Parmesan (Grated) | fine, powder-like grate | 100g |
| Parmesan (Shredded) | coarser than grated | 80g |
| Cheddar (Shredded) | everyday melting cheese | 113g |
| Mozzarella (Shredded) | classic pizza cheese | 112g |
| Mozzarella (Fresh) | soft ball, packed weight | 224g |
| Feta (Crumbled) | tangy, crumbled cheese | 150g |
| Goat Cheese | soft, tangy cheese | 230g |
| Blue Cheese (Crumbled) | sharp, crumbled cheese | 135g |
| Swiss Cheese (Shredded) | mild, nutty cheese | 108g |
| Monterey Jack (Shredded) | mild, melts easily | 113g |
| Colby Cheese (Shredded) | mild, cheddar-like | 113g |
| Provolone (Shredded) | mild, semi-hard cheese | 113g |
| Mascarpone | rich, spreadable Italian cheese | 227g |
| Brie | soft, creamy rind cheese | 150g |
| Camembert | soft, creamy rind cheese | 150g |
| Cotija (Crumbled) | firm, salty Mexican cheese | 115g |
| Queso Fresco | soft, mild Mexican cheese | 132g |
| Halloumi | firm, grillable cheese | 150g |
| Paneer | firm, non-melting cheese | 226g |
| Asiago (Grated) | sharp, hard cheese | 100g |
| Pecorino Romano (Grated) | sharp sheep's milk cheese | 100g |
Condiments & Sauces (20 items)
| Ingredient | Notes | Grams/Cup |
|---|---|---|
| Mayonnaise | thick, creamy condiment | 232g |
| Ketchup | thick, tomato-based condiment | 272g |
| Yellow Mustard | mild, tangy condiment | 248g |
| Dijon Mustard | sharp, smooth mustard | 256g |
| Worcestershire Sauce | savory, thin sauce | 272g |
| Hot Sauce | thin, vinegar-based sauce | 240g |
| Sriracha | thick, spicy sauce | 266g |
| Fish Sauce | salty, thin sauce | 272g |
| Oyster Sauce | thick, savory sauce | 288g |
| Hoisin Sauce | thick, sweet-savory sauce | 284g |
| Teriyaki Sauce | thick, sweet-savory sauce | 288g |
| Miso Paste | thick, fermented soybean paste | 275g |
| Salsa | chunky tomato-based sauce | 240g |
| BBQ Sauce | thick, sweet-savory sauce | 280g |
| Ranch Dressing | thick, creamy dressing | 240g |
| Italian Dressing | thin, oil-based dressing | 236g |
| Pesto | thick, herb-based sauce | 240g |
| Capers | small, brined and drained | 142g |
| Olives (Sliced) | sliced, drained weight | 135g |
| Pickles (Diced) | diced, drained weight | 143g |
Proteins & Eggs (23 items)
| Ingredient | Notes | Grams/Cup |
|---|---|---|
| Egg (Whole, Large) | shelled, whole beaten egg | 243g |
| Egg White | whites only, beaten | 243g |
| Egg Yolk | yolks only, beaten | 243g |
| Tofu (Firm) | drained, firm block tofu | 252g |
| Tofu (Silken) | soft, custard-like tofu | 240g |
| Tempeh | firm, fermented soybean cake | 166g |
| Seitan | chewy, wheat-based protein | 144g |
| Ground Beef | raw, loosely packed | 226g |
| Ground Turkey | raw, loosely packed | 226g |
| Ground Chicken | raw, loosely packed | 226g |
| Ground Pork | raw, loosely packed | 226g |
| Chicken Breast (Diced) | raw, diced | 140g |
| Chicken (Shredded) | cooked and shredded | 140g |
| Bacon (Cooked, Crumbled) | cooked and crumbled | 105g |
| Ham (Diced) | cooked, diced | 150g |
| Shrimp (Cooked) | peeled, cooked | 145g |
| Crab Meat | cooked, picked meat | 135g |
| Tuna (Canned, Drained) | drained weight | 154g |
| Salmon (Canned) | drained weight | 154g |
| Sardines (Canned) | drained weight | 149g |
| Sausage (Cooked, Sliced) | cooked, sliced | 140g |
| Pepperoni (Sliced) | thin, cured slices | 80g |
| Chorizo (Cooked, Crumbled) | cooked and crumbled | 150g |
Grams per Cup FAQ
How many grams are in a cup?
It depends entirely on the ingredient. A cup of flour weighs about 125 grams, a cup of sugar weighs about 200 grams, and a cup of butter weighs about 227 grams. There’s no single “grams in a cup” answer — you always need to know which ingredient you’re measuring first.
Why does 1 cup of flour weigh less than 1 cup of sugar?
Flour is light and airy, with lots of tiny gaps between the particles once it’s spooned into a cup. Sugar crystals are heavier and pack together more tightly, leaving less empty space. Same size cup, very different amount of actual ingredient packed inside it.
Is 1 cup always 240 grams?
No, and this is one of the most common measuring mistakes. The “240 grams” rule only works for water and a few liquids that are close to water’s own weight. All-purpose flour is about 125 grams per cup, and butter is about 227 grams per cup — both far from 240.
How do I find the grams-per-cup value for an ingredient not listed here?
Place an empty measuring cup on a kitchen scale and tare it to zero. Fill the cup using the normal method for that ingredient (spooned, packed, or leveled), then read the weight. That number is your ingredient’s grams-per-cup value, and you can reuse it with the same formula as everything on this page.
Should I measure by weight or by cups for baking?
Weight is more accurate whenever the recipe depends on a precise ratio, like bread, cakes, or pastry. Cups are convenient and forgiving for casual recipes like pancakes or drop cookies, where a small variation won’t ruin the result. If you own a scale, using it removes the single biggest source of error in home baking: how differently two people fill the same cup.
Conclusion
Grams per cup isn’t one number — it’s a different number for every ingredient, and that’s the whole reason conversion charts like this one exist. Flour, sugar, and butter alone span a difference of over 100 grams for the exact same cup, so guessing instead of checking the right value is where most baking mistakes start.
Bookmark this page for quick reference, use the category links above to jump straight to what you’re measuring, and reach for a kitchen scale whenever a recipe’s success depends on getting the ratio exactly right.