Cooking and baking converters: cups to grams
A cup is a volume and a gram is a weight, so how many grams are in a cup depends on what is in it. A cup of honey is heavy, a cup of flour is light, and a cup of grated cheese is mostly air. Each converter below gives the weight of a US cup, tablespoon and teaspoon of one ingredient, and turns cups, tablespoons, teaspoons, grams and ounces into each other in both directions.
Every weight comes from a portion that USDA FoodData Central records for the ingredient, and each page names the record. An ingredient without a measured cup in USDA’s data is not listed, because a guessed weight is worse than none. The weights are averages: packing, sifting and brand change what a real cup holds, which is why a recipe written in grams is the most reliable.
Looking for calories rather than weights? Most ingredients here link to their nutrition page, and the calculators turn a goal into a daily target.
Flours and starches
| Ingredient | 1 cup | 1 tablespoon | 1 teaspoon |
|---|---|---|---|
| All-Purpose Flour | 125 g | 7.8 g | 2.6 g |
| Bread Flour | 137 g | 8.6 g | 2.9 g |
| Cake Flour | 137 g | 8.6 g | 2.9 g |
| Cornmeal | 122 g | 7.6 g | 2.5 g |
| Cornstarch | 128 g | 8 g | 2.7 g |
| Self-Rising Flour | 125 g | 7.8 g | 2.6 g |
| White Rice Flour | 158 g | 9.9 g | 3.3 g |
| Whole Wheat Flour | 120 g | 7.5 g | 2.5 g |
Grains and crumbs
| Ingredient | 1 cup | 1 tablespoon | 1 teaspoon |
|---|---|---|---|
| Dry Breadcrumbs | 108 g | 6.8 g | 2.3 g |
| Rolled Oats | 81 g | 5.1 g | 1.7 g |
| Uncooked Brown Rice | 190 g | 11.9 g | 4 g |
| Uncooked White Rice | 185 g | 11.6 g | 3.9 g |
Sugars and syrups
| Ingredient | 1 cup | 1 tablespoon | 1 teaspoon |
|---|---|---|---|
| Brown Sugar | 220 g | 13.8 g | 4.6 g |
| Granulated Sugar | 200 g | 12.5 g | 4.2 g |
| Honey | 339 g | 21 g | 7.1 g |
| Maple Syrup | 315 g | 20 g | 6.6 g |
| Molasses | 337 g | 20 g | 7 g |
| Powdered Sugar | 120 g | 8 g | 2.5 g |
Fats and oils
| Ingredient | 1 cup | 1 tablespoon | 1 teaspoon |
|---|---|---|---|
| Butter | 227 g | 14.2 g | 4.7 g |
| Canola Oil | 218 g | 14 g | 4.5 g |
| Coconut Oil | 218 g | 13.6 g | 4.5 g |
| Mayonnaise | 220 g | 13.8 g | 4.6 g |
| Olive Oil | 216 g | 13.5 g | 4.5 g |
| Vegetable Oil | 218 g | 13.6 g | 4.5 g |
| Vegetable Shortening | 205 g | 12.8 g | 4.3 g |
Dairy and cheese
| Ingredient | 1 cup | 1 tablespoon | 1 teaspoon |
|---|---|---|---|
| Cottage Cheese | 226 g | 14.1 g | 4.7 g |
| Cream Cheese | 232 g | 14.5 g | 4.8 g |
| Grated Parmesan Cheese | 100 g | 5 g | 2.1 g |
| Heavy Cream | 238 g | 15 g | 5 g |
| Plain Yogurt | 245 g | 15.3 g | 5.1 g |
| Ricotta Cheese | 246 g | 15.4 g | 5.1 g |
| Shredded Cheddar Cheese | 113 g | 7.1 g | 2.4 g |
| Shredded Mozzarella Cheese | 112 g | 7 g | 2.3 g |
| Sour Cream | 230 g | 12 g | 4.8 g |
| Whole Milk | 244 g | 15 g | 5.1 g |
Nuts, seeds and dried fruit
| Ingredient | 1 cup | 1 tablespoon | 1 teaspoon |
|---|---|---|---|
| Chopped Pecans | 109 g | 6.8 g | 2.3 g |
| Chopped Walnuts | 117 g | 7.3 g | 2.4 g |
| Peanut Butter | 258 g | 16.1 g | 5.4 g |
| Raisins | 145 g | 9.1 g | 3 g |
| Shredded Coconut | 93 g | 5.8 g | 1.9 g |
| Whole Almonds | 143 g | 8.9 g | 3 g |
| Whole Flaxseed | 168 g | 10.3 g | 3.4 g |
Baking basics
| Ingredient | 1 cup | 1 tablespoon | 1 teaspoon |
|---|---|---|---|
| Chocolate Chips | 168 g | 10.5 g | 3.5 g |
| Cocoa Powder | 86 g | 5.4 g | 1.8 g |
| Table Salt | 292 g | 18 g | 6 g |
| Water | 237 g | 14.8 g | 4.9 g |
From grams to calories
Weigh it, then log it. CalorTracker turns a photo, a voice note or a line of text into calories and macros you can check and correct. Free to start.
Start free on the webWeights are USDA averages for the entry each page names; a real cup varies with packing and sifting.