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Grams to cups by ingredient

Recipes in grams, but only measuring cups at hand? Find the ingredient, then read across. Figures are US cups, to two decimals, calculated from USDA FoodData Central weights.

Quick answer: 100 g of all-purpose flour ≈ 0.80 cups. 100 g of granulated sugar ≈ 0.50 cups. 100 g of butter ≈ 0.44 cups.

Flours: grams to cups

Ingredient	50 g	100 g	200 g	250 g	500 g
All-purpose flour	0.40	0.80	1.60	2.00	4.00
Bread flour	0.36	0.73	1.46	1.82	3.65
Whole wheat flour	0.42	0.83	1.67	2.08	4.17
Cake flour	0.36	0.73	1.46	1.82	3.65
Rye flour (medium)	0.49	0.98	1.96	2.45	4.90
Dark rye flour	0.39	0.78	1.56	1.95	3.91
White rice flour	0.32	0.63	1.27	1.58	3.16
Brown rice flour	0.32	0.63	1.27	1.58	3.16
Buckwheat flour	0.42	0.83	1.67	2.08	4.17
Corn flour (whole-grain)	0.43	0.85	1.71	2.14	4.27
Cornmeal (yellow)	0.41	0.82	1.64	2.05	4.10
Cornstarch	0.39	0.78	1.56	1.95	3.91
Semolina	0.30	0.60	1.20	1.50	2.99
Potato flour	0.31	0.63	1.25	1.56	3.13
Arrowroot flour	0.39	0.78	1.56	1.95	3.91
Soy flour	0.60	1.19	2.38	2.98	5.95

Sugars & syrups: grams to cups

Ingredient	50 g	100 g	200 g	250 g	500 g
Granulated sugar	0.25	0.50	1.00	1.25	2.50
Brown sugar (packed)	0.23	0.45	0.91	1.14	2.27
Powdered sugar (icing sugar)	0.42	0.83	1.67	2.08	4.17
Honey	0.15	0.29	0.59	0.74	1.47
Maple syrup	0.16	0.32	0.63	0.79	1.59
Molasses	0.15	0.30	0.59	0.74	1.48
Light corn syrup	0.15	0.29	0.59	0.73	1.47
Sweetened condensed milk	0.16	0.33	0.65	0.82	1.63

Fats & oils: grams to cups

Ingredient	50 g	100 g	200 g	250 g	500 g
Butter	0.22	0.44	0.88	1.10	2.20
Olive oil	0.23	0.46	0.93	1.16	2.31
Canola / vegetable oil	0.23	0.46	0.92	1.15	2.29
Coconut oil	0.23	0.46	0.92	1.15	2.29
Vegetable shortening	0.24	0.49	0.98	1.22	2.44
Lard	0.24	0.49	0.98	1.22	2.44

Dairy & eggs: grams to cups

Ingredient	50 g	100 g	200 g	250 g	500 g
Milk (whole)	0.20	0.41	0.82	1.02	2.05
Buttermilk	0.20	0.41	0.82	1.02	2.04
Heavy cream	0.21	0.42	0.84	1.05	2.10
Sour cream	0.22	0.43	0.87	1.09	2.17
Cream cheese	0.22	0.43	0.86	1.08	2.16
Ricotta (whole milk)	0.20	0.40	0.81	1.01	2.02
Parmesan (grated)	0.50	1.00	2.00	2.50	5.00
Cheddar (shredded)	0.44	0.88	1.77	2.21	4.42
Mozzarella (shredded)	0.45	0.89	1.79	2.23	4.46
Eggs (beaten, whole)	0.21	0.41	0.82	1.03	2.06

Baking: grams to cups

Ingredient	50 g	100 g	200 g	250 g	500 g
Cocoa powder	0.58	1.16	2.33	2.91	5.81
Chocolate chips	0.30	0.60	1.19	1.49	2.98
Baking soda	0.23	0.45	0.91	1.13	2.26
Baking powder	0.23	0.45	0.91	1.13	2.26
Active dry yeast	0.26	0.52	1.04	1.30	2.60
Table salt	0.17	0.34	0.68	0.86	1.71
Ground cinnamon	0.40	0.80	1.60	2.00	4.01
Ground black pepper	0.45	0.91	1.81	2.26	4.53
Vanilla extract	0.24	0.48	0.96	1.20	2.40
Shredded coconut (sweetened)	0.54	1.08	2.15	2.69	5.38

Grains & legumes: grams to cups

Ingredient	50 g	100 g	200 g	250 g	500 g
Rolled oats	0.62	1.23	2.47	3.09	6.17
White rice (uncooked, long-grain)	0.27	0.54	1.08	1.35	2.70
Brown rice (uncooked)	0.27	0.54	1.08	1.35	2.70
Cooked white rice	0.32	0.63	1.27	1.58	3.16
Quinoa (uncooked)	0.29	0.59	1.18	1.47	2.94
Couscous (dry)	0.29	0.58	1.16	1.45	2.89
Bulgur (dry)	0.36	0.71	1.43	1.79	3.57
Pearl barley (uncooked)	0.25	0.50	1.00	1.25	2.50
Lentils (dry)	0.26	0.52	1.04	1.30	2.60
Black beans (dry)	0.26	0.52	1.03	1.29	2.58
Chickpeas (dry)	0.25	0.50	1.00	1.25	2.50

Nuts, seeds & fruit: grams to cups

Ingredient	50 g	100 g	200 g	250 g	500 g
Almonds (whole)	0.36	0.72	1.45	1.81	3.62
Walnuts (chopped)	0.43	0.85	1.71	2.14	4.27
Pecans (chopped)	0.46	0.92	1.83	2.29	4.59
Peanuts	0.34	0.68	1.37	1.71	3.42
Pistachios (shelled)	0.41	0.81	1.63	2.03	4.07
Hazelnuts (whole)	0.37	0.74	1.48	1.85	3.70
Macadamia nuts	0.37	0.75	1.49	1.87	3.73
Pumpkin seeds (pepitas)	0.39	0.78	1.55	1.94	3.88
Sesame seeds	0.35	0.69	1.39	1.74	3.47
Flaxseed (whole)	0.30	0.60	1.19	1.49	2.98
Peanut butter	0.19	0.39	0.78	0.97	1.94
Raisins (packed)	0.30	0.61	1.21	1.52	3.03
Blueberries (fresh)	0.34	0.68	1.35	1.69	3.38
Pumpkin puree (canned)	0.20	0.41	0.82	1.02	2.04
Applesauce (unsweetened)	0.20	0.41	0.82	1.02	2.05

Liquids: grams to cups

Ingredient	50 g	100 g	200 g	250 g	500 g
Lemon juice	0.20	0.41	0.82	1.02	2.05
Soy sauce	0.20	0.39	0.78	0.98	1.96
White vinegar	0.21	0.42	0.84	1.05	2.10
Water	0.21	0.42	0.85	1.06	2.11

Cups are US cups (236.6 mL). Each ingredient page also gives the closest measure in cups plus tablespoons.