Baking ingredient converter
Turn cups into grams, grams into cups, and everything in between for 73 baking ingredients. Weights come from the USDA food database.
Fractions work too: 1/2, 1 1/2 or ¾.
- Grams
- 125 g
- Ounces
- 4.41 oz
- Cups
- 1
- Tablespoons
- 16
- Teaspoons
- 48
- Milliliters
- 237 ml
- Fluid ounces
- 8 fl oz
- Pounds
- 0.276 lb
Flour weight depends on how you fill the cup. Spooning it in and leveling gives a lighter cup than scooping from the bag, and sifting makes it lighter still. If a recipe lists grams, weigh it.
Common amounts of all-purpose flour
| Amount | Grams | Ounces |
|---|---|---|
| 1 tsp | 2.6 g | 0.09 oz |
| 1 tbsp | 7.8 g | 0.28 oz |
| ¼ cup | 31 g | 1.1 oz |
| ⅓ cup | 42 g | 1.47 oz |
| ½ cup | 63 g | 2.2 oz |
| ⅔ cup | 83 g | 2.94 oz |
| ¾ cup | 94 g | 3.31 oz |
| 1 cup | 125 g | 4.41 oz |
| 2 cups | 250 g | 8.82 oz |
One cup of each ingredient in grams
Weights for one level US cup and one tablespoon, from the USDA FoodData Central database. A cup of honey weighs almost four times as much as a cup of cocoa powder, which is why baking by volume needs a chart like this.
| Ingredient | 1 cup (grams) | 1 cup (ounces) | 1 tbsp (grams) |
|---|---|---|---|
| Flours and starches | |||
| All-purpose flour | 125 g | 4.41 oz | 7.8 g |
| Bread flour | 137 g | 4.83 oz | 8.6 g |
| Cake flour | 137 g | 4.83 oz | 8.6 g |
| Whole wheat flour | 120 g | 4.23 oz | 7.5 g |
| Self-rising flour | 125 g | 4.41 oz | 7.8 g |
| Rye flour (medium) | 102 g | 3.6 oz | 6.4 g |
| Buckwheat flour | 120 g | 4.23 oz | 7.5 g |
| White rice flour | 158 g | 5.57 oz | 9.9 g |
| Chickpea flour (besan) | 92 g | 3.25 oz | 5.8 g |
| Cornmeal (degermed) | 157 g | 5.54 oz | 9.8 g |
| Cornmeal (whole-grain) | 122 g | 4.3 oz | 7.6 g |
| Semolina | 167 g | 5.89 oz | 10 g |
| Cornstarch | 128 g | 4.52 oz | 8 g |
| Arrowroot | 128 g | 4.52 oz | 8 g |
| Cocoa powder (unsweetened) | 86 g | 3.03 oz | 5.4 g |
| Sugars and syrups | |||
| Granulated sugar | 200 g | 7.05 oz | 13 g |
| Brown sugar (packed) | 220 g | 7.76 oz | 14 g |
| Powdered sugar | 120 g | 4.23 oz | 7.5 g |
| Powdered sugar (sifted) | 100 g | 3.53 oz | 6.3 g |
| Turbinado (raw) sugar | 202 g | 7.13 oz | 13 g |
| Honey | 339 g | 11.96 oz | 21 g |
| Maple syrup | 332 g | 11.71 oz | 21 g |
| Molasses | 337 g | 11.89 oz | 21 g |
| Light corn syrup | 341 g | 12.03 oz | 21 g |
| Butter, oils and fats | |||
| Butter | 227 g | 8 oz | 14 g |
| Margarine (stick) | 227 g | 8.01 oz | 14 g |
| Vegetable shortening | 205 g | 7.23 oz | 13 g |
| Lard | 205 g | 7.23 oz | 13 g |
| Vegetable or canola oil | 218 g | 7.69 oz | 14 g |
| Olive oil | 216 g | 7.62 oz | 14 g |
| Coconut oil | 218 g | 7.69 oz | 14 g |
| Peanut butter | 258 g | 9.1 oz | 16 g |
| Dairy and liquids | |||
| Water | 237 g | 8.36 oz | 15 g |
| Milk (whole) | 244 g | 8.61 oz | 15 g |
| Buttermilk | 245 g | 8.64 oz | 15 g |
| Heavy cream | 238 g | 8.4 oz | 15 g |
| Sour cream | 230 g | 8.11 oz | 14 g |
| Cream cheese | 232 g | 8.18 oz | 15 g |
| Ricotta (whole milk) | 246 g | 8.68 oz | 15 g |
| Evaporated milk | 252 g | 8.89 oz | 16 g |
| Sweetened condensed milk | 306 g | 10.79 oz | 19 g |
| Nonfat dry milk powder | 120 g | 4.23 oz | 7.5 g |
| Parmesan (grated) | 100 g | 3.53 oz | 6.3 g |
| Mozzarella (shredded) | 112 g | 3.95 oz | 7 g |
| Grains | |||
| Rolled oats | 81 g | 2.86 oz | 5.1 g |
| White rice (uncooked) | 185 g | 6.53 oz | 12 g |
| Brown rice (uncooked) | 185 g | 6.53 oz | 12 g |
| Quinoa (uncooked) | 170 g | 6 oz | 11 g |
| Bread crumbs (dry) | 108 g | 3.81 oz | 6.8 g |
| Nuts, chocolate and mix-ins | |||
| Chocolate chips (semisweet) | 170 g | 6 oz | 11 g |
| Almonds (whole) | 143 g | 5.04 oz | 8.9 g |
| Almonds (sliced) | 92 g | 3.25 oz | 5.8 g |
| Walnuts (chopped) | 117 g | 4.13 oz | 7.3 g |
| Pecans (chopped) | 109 g | 3.84 oz | 6.8 g |
| Pecans (halves) | 99 g | 3.49 oz | 6.2 g |
| Hazelnuts (chopped) | 115 g | 4.06 oz | 7.2 g |
| Macadamia nuts | 134 g | 4.73 oz | 8.4 g |
| Peanuts | 146 g | 5.15 oz | 9.1 g |
| Shredded coconut (sweetened) | 93 g | 3.28 oz | 5.8 g |
| Raisins | 145 g | 5.11 oz | 9.1 g |
| Dates (chopped) | 147 g | 5.19 oz | 9.2 g |
| Sunflower seeds | 128 g | 4.52 oz | 8 g |
| Pumpkin seeds (pepitas) | 129 g | 4.55 oz | 8.1 g |
| Sesame seeds | 144 g | 5.08 oz | 9 g |
| Flaxseed (whole) | 168 g | 5.93 oz | 11 g |
| Fruit and purées | |||
| Pumpkin purée (canned) | 245 g | 8.64 oz | 15 g |
| Applesauce (unsweetened) | 244 g | 8.61 oz | 15 g |
| Leaveners and flavorings | |||
| Table salt | 288 g | 10.16 oz | 18 g |
| Baking soda | 221 g | 7.79 oz | 14 g |
| Baking powder | 221 g | 7.79 oz | 14 g |
| Cream of tartar | 144 g | 5.08 oz | 9 g |
| Active dry yeast | 192 g | 6.77 oz | 12 g |
| Vanilla extract | 202 g | 7.11 oz | 13 g |
Weight or volume?
Most US recipes measure in cups and spoons; most recipes elsewhere weigh in grams. Weighing is more accurate, because a cup of flour can vary by 10% or more depending on how it is filled, while 125 g is always 125 g. Liquids like milk and water measure reliably either way.
When you convert grams to cups, the converter also shows the measuring cups and spoons to use, so 100 g of flour becomes “¾ cup + 2½ tsp” rather than “0.8 cups”.
Questions bakers ask
How many grams are in a cup of flour?
One US cup of all-purpose flour weighs 125 g according to USDA. Bread flour is heavier (137 g) and whole wheat flour lighter (120 g). Spooning flour into the cup gives a lighter cup than scooping, so if a recipe lists grams, weigh it.
Why do websites give different weights for a cup of flour?
Because a cup measures space, not weight. How tightly the flour sits in the cup changes the weight: scooping packs it, spooning and leveling keeps it loose, and sifting adds air. Published figures for all-purpose flour range from about 120 g to 130 g per cup. This site uses USDA’s figure for every ingredient so the numbers are consistent and checkable.
Is a cup of sugar the same weight as a cup of flour?
No. A cup of granulated sugar weighs 200 g, while a cup of all-purpose flour weighs 125 g. Every ingredient has its own weight per cup, which is why the converter asks which ingredient you are measuring.
How many tablespoons are in a cup?
There are 16 tablespoons in a US cup, and 3 teaspoons in a tablespoon, so a cup is 48 teaspoons. A US cup is 236.6 ml, a tablespoon 14.8 ml and a teaspoon 4.9 ml.
What is the difference between a US cup and a metric cup?
A US cup is 236.6 ml. A metric cup, used in Australia, Canada and New Zealand, is 250 ml, about 6% larger. Switch the cup size under the converter if your recipe uses metric cups.
How many cups is 100 grams of flour?
100 g of all-purpose flour is about ¾ cup + 2½ tsp. For sugar, 100 g is ½ cup.
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