Grams to Cups
Methodology: how we calculate
Most ingredient weights come from USDA FoodData Central, the US Department of Agriculture's food database. The rest come from King Arthur Baking's ingredient weight chart and brand nutrition labels, or are calculated from those figures. Every number on the site is calculated from these weights and exact unit constants.
Ingredient weights
| Ingredient | g per cup | Source | Details |
|---|---|---|---|
| Flours | |||
| All-purpose flour | 125 | USDA | FDC #168894 · Nov 2026 |
| Bread flour | 120 | King Arthur Baking | Nov 2026 |
| Cake flour | 120 | King Arthur Baking | Nov 2026 |
| Whole wheat flour | 120 | USDA | FDC #168893 · Nov 2026 |
| Almond flour | 96 | King Arthur Baking | Nov 2026 |
| Coconut flour | 128 | King Arthur Baking | Nov 2026 |
| Sugars | |||
| Granulated sugar | 200 | USDA | FDC #169655 · Nov 2026 |
| Brown sugar (packed) | 220 | USDA | FDC #168833 · Nov 2026 |
| Powdered sugar (unsifted) | 120 | USDA | FDC #169656 · Nov 2026 |
| Honey | 339 | USDA | FDC #169640 · Nov 2026 |
| Maple syrup | 315 | USDA | FDC #169661 · Nov 2026 |
| Dairy | |||
| Whole milk | 244 | USDA | FDC #171265 · Nov 2026 |
| Heavy cream | 238 | USDA | FDC #170859 · Nov 2026 |
| Sour cream | 230 | USDA | FDC #171257 · Nov 2026 |
| Plain yogurt (whole milk) | 245 | USDA | FDC #171284 · Nov 2026 |
| Plain Greek yogurt | 226.67 | FAGE label and Chobani label | Nov 2026 |
| Cream cheese | 232 | USDA | FDC #173418 · Nov 2026 |
| Cottage cheese | 225 | USDA | FDC #172179 · Nov 2026 |
| Shredded cheddar | 113 | USDA | FDC #173414 · Nov 2026 |
| Grated parmesan | 100 | USDA | FDC #171247 · Nov 2026 |
| Fats & oils | |||
| Butter | 227 | USDA | FDC #173410 · Nov 2026 |
| Mayonnaise | 220 | USDA | FDC #171009 · Nov 2026 |
| Vegetable oil | 218 | USDA | FDC #172370 · Nov 2026 |
| Olive oil | 216 | USDA | FDC #171413 · Nov 2026 |
| Coconut oil | 218 | USDA | FDC #171412 · Nov 2026 |
| Peanut butter | 258 | USDA | FDC #172470 · Nov 2026 |
| Grains | |||
| Long-grain white rice (uncooked) | 185 | USDA | FDC #168877 · Nov 2026 |
| Long-grain white rice (cooked) | 158 | USDA | FDC #168878 · Nov 2026 |
| Rolled oats | 81 | USDA | FDC #173904 · Nov 2026 |
| Dry pasta | 122 | USDA | FDC #169736 · Nov 2026 |
| Dry lentils | 192 | USDA | FDC #172420 · Nov 2026 |
| Quinoa (uncooked) | 170 | USDA | FDC #168874 · Nov 2026 |
| Breadcrumbs | 108 | USDA | FDC #174928 · Nov 2026 |
| Baking | |||
| Cocoa powder (unsweetened) | 86 | USDA | FDC #169593 · Nov 2026 |
| Semisweet chocolate chips | 168 | USDA | FDC #167976 · Nov 2026 |
| Cornstarch | 128 | USDA | FDC #169698 · Nov 2026 |
| Baking soda | 220.8 | USDA | FDC #175040 · 1 tsp × 48 · Nov 2026 |
| Baking powder | 220.8 | USDA | FDC #172803 · 1 tsp × 48 · Nov 2026 |
| Table salt | 292 | USDA | FDC #173468 · Nov 2026 |
| Fruit & nuts | |||
| Blueberries | 148 | USDA | FDC #171711 · Nov 2026 |
| Strawberries (sliced) | 166 | USDA | FDC #167762 · Nov 2026 |
| Chopped walnuts | 117 | USDA | FDC #170187 · Nov 2026 |
| Whole almonds | 143 | USDA | FDC #170567 · Nov 2026 |
| Other | |||
| Egg whites | 243 | USDA | FDC #172183 · Nov 2026 |
| Water | 236.59 | Calculated | 1 g per ml |
| Sourdough starter | about 234 | King Arthur Baking | range 227–241 g · Nov 2026 |
Cup sizes
| Cup | ml | Used in |
|---|---|---|
| US customary cup | 236.6 | US recipes |
| US legal cup | 240 | US nutrition labels |
| Metric cup | 250 | Australia, NZ, Canada and modern UK recipes |
| Imperial cup | 284.1 | Older UK recipes |
How we round
- Cups to 2 decimal places, grams to whole numbers (1 decimal below 10 g), ounces to 2 decimal places.
- Cup measures: whole cups, then the largest of ¾, ⅔, ½, ⅓ or ¼ cup that fits, then tablespoons to the nearest ½ (teaspoons to ¼ below that).
- Unit constants are exact: 1 US cup = 236.6 ml = 16 tbsp = 48 tsp, and 1 oz = 28.35 g.
- Oven dial settings round to 25 °F or 10 °C. Gas marks are from Delia Online and fan temperatures from Smeg UK.
Corrections
If a number looks wrong, email contact@gramstocups.info.
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