Grams to cups by ingredient
Choose what you’re measuring. A cup of flour weighs less than a cup of sugar.
All-purpose flour
About 0.8 US cups
About 13 tablespoons.
One US cup of all-purpose flour weighs about 125 grams.
Cup scale: 1 US cupScale: 100 g
Use plain all-purpose flour. A cup changes with how you fill it; use the recipe's gram weight when it gives one.
Why the ingredient matters
A cup measures how much space an ingredient fills. Grams tell you how much it weighs. To get cups, divide the grams by that ingredient’s weight per cup. To get grams, multiply the cups by the weight per cup.
For all-purpose flour, 100 ÷ 125 gives 0.8 US cups. Granulated sugar uses a different cup weight, so the same grams give a different answer.
For cups, tablespoons, teaspoons and fluid ounces, the ingredient does not change the volume conversion.
Use the recipe’s weight when it gives one
Cup weights are estimates. Packing, sifting and the ingredient itself change what fits. Match “packed,” “sifted,” “raw” or “cooked” in the list to the recipe.
Level dry ingredients rather than leaving a heap. Read liquid measures on a flat surface at eye level. If the recipe gives grams, weighing those grams avoids the uncertainty of a cup conversion.
A recipe’s ingredient volume also differs from a pan’s working room. The pan capacity calculator estimates space to the rim; leave room for stirring and bubbling.
Grams to cups chart
All amounts below use US cups. Each row keeps the ingredient’s preparation in its name. Scroll sideways on a small screen for every column.
86 of 86 rows
| Ingredient | Grams in one cup | 100 g in cups | 200 g in cups | 250 g in cups |
|---|---|---|---|---|
| All-purpose flour | 125 | 0.8 | 1.6 | 2 |
| Bread flour | 137 | 0.73 | 1.46 | 1.82 |
| Whole-wheat flour | 120 | 0.83 | 1.67 | 2.08 |
| Self-rising flour | 125 | 0.8 | 1.6 | 2 |
| Granulated sugar | 200 | 0.5 | 1 | 1.25 |
| Brown sugar, packed | 220 | 0.45 | 0.91 | 1.14 |
| Brown sugar, unpacked | 145 | 0.69 | 1.38 | 1.72 |
| Powdered sugar, unsifted | 120 | 0.83 | 1.67 | 2.08 |
| Powdered sugar, sifted | 100 | 1 | 2 | 2.5 |
| Butter, salted | 227 | 0.44 | 0.88 | 1.1 |
| Butter, unsalted | 227 | 0.44 | 0.88 | 1.1 |
| Whole milk | 244 | 0.41 | 0.82 | 1.02 |
| Water | 237 | 0.42 | 0.84 | 1.05 |
| Heavy cream, unwhipped | 238 | 0.42 | 0.84 | 1.05 |
| Plain whole-milk yogurt | 245 | 0.41 | 0.82 | 1.02 |
| Cocoa powder, unsweetened | 86 | 1.16 | 2.33 | 2.91 |
| Cornstarch | 128 | 0.78 | 1.56 | 1.95 |
| Honey | 339 | 0.29 | 0.59 | 0.74 |
| Rolled or quick oats, dry | 81 | 1.23 | 2.47 | 3.09 |
| Long-grain white rice, raw | 185 | 0.54 | 1.08 | 1.35 |
| Long-grain white rice, cooked | 158 | 0.63 | 1.27 | 1.58 |
| Olive oil | 216 | 0.46 | 0.93 | 1.16 |
| Canola oil | 218 | 0.46 | 0.92 | 1.15 |
| Table salt | 292 | 0.34 | 0.68 | 0.86 |
| Almonds, whole | 143 | 0.7 | 1.4 | 1.75 |
| Almonds, sliced | 92 | 1.09 | 2.17 | 2.72 |
| Almonds, slivered | 108 | 0.93 | 1.85 | 2.31 |
| Almonds, ground | 95 | 1.05 | 2.11 | 2.63 |
| English walnuts, chopped | 117 | 0.85 | 1.71 | 2.14 |
| English walnuts, ground | 80 | 1.25 | 2.5 | 3.13 |
| Pecans, chopped | 109 | 0.92 | 1.83 | 2.29 |
| Pecans, halves | 99 | 1.01 | 2.02 | 2.53 |
| Hazelnuts, chopped | 115 | 0.87 | 1.74 | 2.17 |
| Hazelnuts, whole | 135 | 0.74 | 1.48 | 1.85 |
| Pistachio kernels, raw | 123 | 0.81 | 1.63 | 2.03 |
| Cashews, dry-roasted unsalted, halves and whole | 137 | 0.73 | 1.46 | 1.82 |
| Peanuts, raw | 146 | 0.68 | 1.37 | 1.71 |
| Sesame kernels, dried, hulled | 150 | 0.67 | 1.33 | 1.67 |
| Flaxseed, whole | 168 | 0.6 | 1.19 | 1.49 |
| Sunflower kernels, dried | 140 | 0.71 | 1.43 | 1.79 |
| Pumpkin seed kernels, dried | 129 | 0.78 | 1.55 | 1.94 |
| Coconut, raw, shredded | 80 | 1.25 | 2.5 | 3.13 |
| Coconut milk, canned | 226 | 0.44 | 0.88 | 1.11 |
| Molasses | 337 | 0.3 | 0.59 | 0.74 |
| Quinoa, uncooked | 170 | 0.59 | 1.18 | 1.47 |
| Quinoa, cooked | 185 | 0.54 | 1.08 | 1.35 |
| Couscous, dry | 173 | 0.58 | 1.16 | 1.45 |
| Couscous, cooked | 157 | 0.64 | 1.27 | 1.59 |
| Pearl barley, raw | 200 | 0.5 | 1 | 1.25 |
| Pearl barley, cooked | 157 | 0.64 | 1.27 | 1.59 |
| Bulgur, dry | 140 | 0.71 | 1.43 | 1.79 |
| Bulgur, cooked | 182 | 0.55 | 1.1 | 1.37 |
| Lentils, raw | 192 | 0.52 | 1.04 | 1.3 |
| Lentils, boiled without salt | 198 | 0.51 | 1.01 | 1.26 |
| Chickpeas, dry | 200 | 0.5 | 1 | 1.25 |
| Chickpeas, boiled without salt | 164 | 0.61 | 1.22 | 1.52 |
| Chickpeas, canned, drained and rinsed | 152 | 0.66 | 1.32 | 1.64 |
| Brown rice flour | 158 | 0.63 | 1.27 | 1.58 |
| White rice flour | 158 | 0.63 | 1.27 | 1.58 |
| Oat flour, partially debranned | 104 | 0.96 | 1.92 | 2.4 |
| Semolina, enriched | 167 | 0.6 | 1.2 | 1.5 |
| Yellow cornmeal, whole-grain | 122 | 0.82 | 1.64 | 2.05 |
| Yellow cornmeal, degermed enriched | 157 | 0.64 | 1.27 | 1.59 |
| Tapioca pearls, dry | 152 | 0.66 | 1.32 | 1.64 |
| Chickpea flour | 92 | 1.09 | 2.17 | 2.72 |
| Dark raisins, not packed | 145 | 0.69 | 1.38 | 1.72 |
| Raspberries, raw | 123 | 0.81 | 1.63 | 2.03 |
| Strawberries, raw, halved | 152 | 0.66 | 1.32 | 1.64 |
| Strawberries, raw, sliced | 166 | 0.6 | 1.2 | 1.51 |
| Strawberries, raw, whole | 144 | 0.69 | 1.39 | 1.74 |
| Blueberries, raw | 148 | 0.68 | 1.35 | 1.69 |
| Banana, raw, mashed | 225 | 0.44 | 0.89 | 1.11 |
| Banana, raw, sliced | 150 | 0.67 | 1.33 | 1.67 |
| Apple with skin, raw, chopped | 125 | 0.8 | 1.6 | 2 |
| Onion, raw, chopped | 160 | 0.63 | 1.25 | 1.56 |
| Carrot, raw, chopped | 128 | 0.78 | 1.56 | 1.95 |
| Carrot, raw, grated | 110 | 0.91 | 1.82 | 2.27 |
| Spinach, raw | 30 | 3.33 | 6.67 | 8.33 |
| Pumpkin, canned, unsalted | 245 | 0.41 | 0.82 | 1.02 |
| Tomato, raw, chopped or sliced | 180 | 0.56 | 1.11 | 1.39 |
| Cheddar cheese, shredded | 113 | 0.88 | 1.77 | 2.21 |
| Ricotta, whole milk | 246 | 0.41 | 0.81 | 1.02 |
| Peanut butter, smooth, unsalted | 258 | 0.39 | 0.78 | 0.97 |
| Semisweet chocolate chips | 168 | 0.6 | 1.19 | 1.49 |
| Semisweet chocolate chips, mini | 173 | 0.58 | 1.16 | 1.45 |
| Semisweet chocolate chips, large | 182 | 0.55 | 1.1 | 1.37 |