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Ingredient weight chart (grams per cup)
Weight of one US cup, tablespoon and teaspoon for 80 ingredients. Click any ingredient for a full conversion chart.
Flours
| Ingredient | 1 cup (g) | 1 cup (oz) | 1 tbsp (g) | 1 tsp (g) |
|---|---|---|---|---|
| All-purpose flour | 125 | 4.4 | 7.8 | 2.6 |
| Bread flour | 137 | 4.8 | 8.6 | 2.9 |
| Whole wheat flour | 120 | 4.2 | 7.5 | 2.5 |
| Cake flour | 137 | 4.8 | 8.6 | 2.9 |
| Rye flour (medium) | 102 | 3.6 | 6.4 | 2.1 |
| Dark rye flour | 128 | 4.5 | 8.0 | 2.7 |
| White rice flour | 158 | 5.6 | 9.9 | 3.3 |
| Brown rice flour | 158 | 5.6 | 9.9 | 3.3 |
| Buckwheat flour | 120 | 4.2 | 7.5 | 2.5 |
| Corn flour (whole-grain) | 117 | 4.1 | 7.3 | 2.4 |
| Cornmeal (yellow) | 122 | 4.3 | 7.6 | 2.5 |
| Cornstarch | 128 | 4.5 | 8.0 | 2.7 |
| Semolina | 167 | 5.9 | 10 | 3.5 |
| Potato flour | 160 | 5.6 | 10 | 3.3 |
| Arrowroot flour | 128 | 4.5 | 8.0 | 2.7 |
| Soy flour | 84 | 3.0 | 5.3 | 1.8 |
Sugars & syrups
| Ingredient | 1 cup (g) | 1 cup (oz) | 1 tbsp (g) | 1 tsp (g) |
|---|---|---|---|---|
| Granulated sugar | 200 | 7.1 | 13 | 4.2 |
| Brown sugar (packed) | 220 | 7.8 | 14 | 4.6 |
| Powdered sugar (icing sugar) | 120 | 4.2 | 7.5 | 2.5 |
| Honey | 339 | 12.0 | 21 | 7.1 |
| Maple syrup | 315 | 11.1 | 20 | 6.6 |
| Molasses | 337 | 11.9 | 21 | 7.0 |
| Light corn syrup | 341 | 12.0 | 21 | 7.1 |
| Sweetened condensed milk | 306 | 10.8 | 19 | 6.4 |
Fats & oils
| Ingredient | 1 cup (g) | 1 cup (oz) | 1 tbsp (g) | 1 tsp (g) |
|---|---|---|---|---|
| Butter | 227 | 8.0 | 14 | 4.7 |
| Olive oil | 216 | 7.6 | 14 | 4.5 |
| Canola / vegetable oil | 218 | 7.7 | 14 | 4.5 |
| Coconut oil | 218 | 7.7 | 14 | 4.5 |
| Vegetable shortening | 205 | 7.2 | 13 | 4.3 |
| Lard | 205 | 7.2 | 13 | 4.3 |
Dairy & eggs
| Ingredient | 1 cup (g) | 1 cup (oz) | 1 tbsp (g) | 1 tsp (g) |
|---|---|---|---|---|
| Milk (whole) | 244 | 8.6 | 15 | 5.1 |
| Buttermilk | 245 | 8.6 | 15 | 5.1 |
| Heavy cream | 238 | 8.4 | 15 | 5.0 |
| Sour cream | 230 | 8.1 | 14 | 4.8 |
| Cream cheese | 232 | 8.2 | 15 | 4.8 |
| Ricotta (whole milk) | 248 | 8.7 | 16 | 5.2 |
| Parmesan (grated) | 100 | 3.5 | 6.3 | 2.1 |
| Cheddar (shredded) | 113 | 4.0 | 7.1 | 2.4 |
| Mozzarella (shredded) | 112 | 4.0 | 7.0 | 2.3 |
| Eggs (beaten, whole) | 243 | 8.6 | 15 | 5.1 |
Baking
| Ingredient | 1 cup (g) | 1 cup (oz) | 1 tbsp (g) | 1 tsp (g) |
|---|---|---|---|---|
| Cocoa powder | 86 | 3.0 | 5.4 | 1.8 |
| Chocolate chips | 168 | 5.9 | 11 | 3.5 |
| Baking soda | 221 | 7.8 | 14 | 4.6 |
| Baking powder | 221 | 7.8 | 14 | 4.6 |
| Active dry yeast | 192 | 6.8 | 12 | 4.0 |
| Table salt | 292 | 10.3 | 18 | 6.1 |
| Ground cinnamon | 125 | 4.4 | 7.8 | 2.6 |
| Ground black pepper | 110 | 3.9 | 6.9 | 2.3 |
| Vanilla extract | 208 | 7.3 | 13 | 4.3 |
| Shredded coconut (sweetened) | 93 | 3.3 | 5.8 | 1.9 |
Grains & legumes
| Ingredient | 1 cup (g) | 1 cup (oz) | 1 tbsp (g) | 1 tsp (g) |
|---|---|---|---|---|
| Rolled oats | 81 | 2.9 | 5.1 | 1.7 |
| White rice (uncooked, long-grain) | 185 | 6.5 | 12 | 3.9 |
| Brown rice (uncooked) | 185 | 6.5 | 12 | 3.9 |
| Cooked white rice | 158 | 5.6 | 9.9 | 3.3 |
| Quinoa (uncooked) | 170 | 6.0 | 11 | 3.5 |
| Couscous (dry) | 173 | 6.1 | 11 | 3.6 |
| Bulgur (dry) | 140 | 4.9 | 8.8 | 2.9 |
| Pearl barley (uncooked) | 200 | 7.1 | 13 | 4.2 |
| Lentils (dry) | 192 | 6.8 | 12 | 4.0 |
| Black beans (dry) | 194 | 6.8 | 12 | 4.0 |
| Chickpeas (dry) | 200 | 7.1 | 13 | 4.2 |
Nuts, seeds & fruit
| Ingredient | 1 cup (g) | 1 cup (oz) | 1 tbsp (g) | 1 tsp (g) |
|---|---|---|---|---|
| Almonds (whole) | 138 | 4.9 | 8.6 | 2.9 |
| Walnuts (chopped) | 117 | 4.1 | 7.3 | 2.4 |
| Pecans (chopped) | 109 | 3.8 | 6.8 | 2.3 |
| Peanuts | 146 | 5.2 | 9.1 | 3.0 |
| Pistachios (shelled) | 123 | 4.3 | 7.7 | 2.6 |
| Hazelnuts (whole) | 135 | 4.8 | 8.4 | 2.8 |
| Macadamia nuts | 134 | 4.7 | 8.4 | 2.8 |
| Pumpkin seeds (pepitas) | 129 | 4.6 | 8.1 | 2.7 |
| Sesame seeds | 144 | 5.1 | 9.0 | 3.0 |
| Flaxseed (whole) | 168 | 5.9 | 11 | 3.5 |
| Peanut butter | 258 | 9.1 | 16 | 5.4 |
| Raisins (packed) | 165 | 5.8 | 10 | 3.4 |
| Blueberries (fresh) | 148 | 5.2 | 9.3 | 3.1 |
| Pumpkin puree (canned) | 245 | 8.6 | 15 | 5.1 |
| Applesauce (unsweetened) | 244 | 8.6 | 15 | 5.1 |
Liquids
| Ingredient | 1 cup (g) | 1 cup (oz) | 1 tbsp (g) | 1 tsp (g) |
|---|---|---|---|---|
| Lemon juice | 244 | 8.6 | 15 | 5.1 |
| Soy sauce | 255 | 9.0 | 16 | 5.3 |
| White vinegar | 238 | 8.4 | 15 | 5.0 |
| Water | 237 | 8.3 | 15 | 4.9 |
Source: USDA FoodData Central, SR Legacy (April 2018 release), public domain. Volumes are US customary.