Cooking converter · USDA gram weights

Rolled Oats Cups to Grams

Quick answer

1 cup of rolled oats weighs 81 g (2.86 oz). 1 tablespoon is 5.1 g and 1 teaspoon is 1.7 g.

1 cup: 81g; 2.86 oz
1 tablespoon: 5.1g
1 teaspoon: 1.7g
100 g: 1.23cups; of a US cup

Rolled oats are flattened flakes with a lot of air between them, so a cup is light for its size. Quick oats are cut finer and pack closer, so a recipe for one kind should not be measured with the weight of the other.

Convert any amount of rolled oats

Starts at 1 cup of rolled oats in grams (81 g); change the units to go from grams back to cups.

Amount of rolled oatsFromTo

1 cup of rolled oats is 81 grams

Cups: 1
Tablespoons: 16
Teaspoons: 47.99
Grams: 81
Ounces: 2.86

Rolled Oats: cups to grams and ounces

Cups of rolled oats in grams and ounces
Cups	Grams	Ounces
1/4 cup	20.3	0.71
1/3 cup	27	0.95
1/2 cup	40.5	1.43
2/3 cup	54	1.9
3/4 cup	60.8	2.14
1 cup	81	2.86
1 1/2 cups	121.5	4.29
2 cups	162	5.71
3 cups	243	8.57
4 cups	324	11.43

Tablespoons and teaspoons of rolled oats in grams and ounces
Spoons	Grams	Ounces
1/2 tablespoon	2.5	0.09
1 tablespoon	5.1	0.18
2 tablespoons	10.1	0.36
3 tablespoons	15.2	0.54
4 tablespoons	20.3	0.71
6 tablespoons	30.4	1.07
8 tablespoons	40.5	1.43
1/4 teaspoon	0.42	0.01
1/2 teaspoon	0.84	0.03
3/4 teaspoon	1.3	0.04
1 teaspoon	1.7	0.06
2 teaspoons	3.4	0.12
3 teaspoons	5.1	0.18

Rolled Oats: grams and ounces to cups

For a recipe written in grams or ounces, here is how much of a US cup each weight of rolled oats fills.

Grams of rolled oats in cups, tablespoons and ounces
Grams	Cups	Tablespoons	Ounces
25 g	0.31	4.94	0.88
50 g	0.62	9.88	1.76
100 g	1.23	19.75	3.53
125 g	1.54	24.69	4.41
150 g	1.85	29.63	5.29
200 g	2.47	39.5	7.05
250 g	3.09	49.38	8.82
300 g	3.7	59.25	10.58
400 g	4.94	79	14.11
500 g	6.17	98.76	17.64

Ounces of rolled oats in grams, cups and tablespoons
Ounces (weight)	Grams	Cups	Tablespoons
1 oz	28.3	0.35	5.6
2 oz	56.7	0.7	11.2
3 oz	85	1.05	16.8
4 oz	113.4	1.4	22.4
6 oz	170.1	2.1	33.6
8 oz	226.8	2.8	44.79
12 oz	340.2	4.2	67.19
16 oz	453.6	5.6	89.59

What a cup of rolled oats weighs, and why it can differ

USDA’s weight for “1 cup” is 81 g. Next to a cup of water, which holds about 236.6 g, that is 34% of the weight of a cup of water, so a lot of the cup is air. The same cup works out at 0.34 g per millilitre.

USDA lists one cup measure for rolled oats (“1 cup”), so this page has no second figure to compare it with; if a recipe depends on the exact amount, weigh it.

USDA lists no tablespoon or teaspoon measure for this entry, so that weight is the cup weight divided by the US ratio (16 tablespoons or 48 teaspoons to the cup).

Frequently asked questions

How many grams are in 1 cup of rolled oats?

USDA measures 1 cup of rolled oats (its portion is listed as “1 cup”) at 81 g, which is 2.86 oz.

How many cups is 500 g of rolled oats?

500 g of rolled oats is 6.17 cups, using 81 g per cup of rolled oats. A 1 kg bag of rolled oats would fill 12.35 cups, and a 1 lb pack of rolled oats would fill 5.6.

How much does a part of a cup of rolled oats weigh?

Half a cup of rolled oats is 40.5 g, a third of a cup of rolled oats is 27 g and a quarter cup of rolled oats is 20.3 g. For small amounts, 1 tablespoon of rolled oats is 5.1 g (0.18 oz) and 2 tablespoons of rolled oats are 10.1 g.

If my recipe uses 250 ml metric cups, how much rolled oats is that?

A 250 ml cup is about 5.7% larger than a US cup, so a metric cup of rolled oats comes to about 85.6 g, going by USDA’s 81 g for a US cup of rolled oats. The weights on this page are for the US cup of about 237 ml.

Is it better to weigh rolled oats than to measure it by the cup?

For baking, yes. USDA lists one cup measure for rolled oats (“1 cup”), so this page has no second figure to compare it with; if a recipe depends on the exact amount, weigh it. Next to water, a cup of rolled oats is 34% of the weight of a cup of water, so a lot of the cup is air, and 81 g on a scale is 81 g however the rolled oats was scooped.

What weighs about the same as a cup of rolled oats?

Among these converters, cocoa powder (86 g per cup) and shredded coconut (93 g per cup) come closest to 81 g. Same volume, different ingredient: the weights are close, but the foods are not interchangeable.

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Weights are USDA averages for the entry named below. Packing, sifting, brand and moisture change the weight of a real cup, so treat them as a good starting point, not a lab measurement.

USDA describes this entry as “Cereals, oats, regular and quick, not fortified, dry” (FoodData Central SR Legacy 2018-04).

Source: USDA FoodData Central, FDC 173904, retrieved October 22, 2026. How we calculate.