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Grams per cup, for every ingredient we weigh

Gather · Updated 29 July 2026

Every ingredient with a page on this site, and what one cup of it weighs. 419 rows, grouped the way the converter groups them, each name linking to its own page for spoons, fractions and the other cup standards.

The weights are grams per US cup — 240 ml. That matters more than it sounds: a metric cup is 250 ml and a Japanese cup is 200, so the same row can be a fifth heavier or lighter depending on which cup is in your hand. A cup is not one size →

These are the figures for an ingredient measured the ordinary way. How you fill the cup moves them further than the region does — packed flour outweighs spooned flour by a fifth. Why a cup of flour isn't a cup of flour →

Flours & starches

Ingredient Grams per cup Ounces per cup
All-purpose flour 125 g 4.4 oz
Bread flour 125 g 4.5 oz
Cake flour 115 g 4 oz
Pastry flour 115 g 4.1 oz
Self-rising flour 125 g 4.4 oz
Whole wheat flour 120 g 4.2 oz
Rye flour 100 g 3.6 oz
Spelt flour 120 g 4.2 oz
Buckwheat flour 120 g 4.2 oz
Almond flour 96 g 3.4 oz
Coconut flour 110 g 4 oz
Chickpea flour 92 g 3.2 oz
Rice flour 160 g 5.6 oz
Glutinous rice flour 160 g 5.6 oz
Oat flour 90 g 3.2 oz
Cornflour 120 g 4.2 oz
Cornstarch 120 g 4.2 oz
Potato starch 150 g 5.4 oz
Tapioca starch 120 g 4.2 oz
Cornmeal 140 g 4.9 oz
Semolina 165 g 5.7 oz
Breadcrumbs 110 g 3.8 oz

Sugars & sweeteners

Ingredient Grams per cup Ounces per cup
Granulated sugar 200 g 7.1 oz
Caster sugar 200 g 7.1 oz
Powdered sugar 120 g 4.2 oz
Confectioners sugar 120 g 4.2 oz
Brown sugar 215 g 7.5 oz
Demerara sugar 200 g 7.1 oz
Muscovado sugar 200 g 7.1 oz
Coconut sugar 150 g 5.3 oz
Palm sugar 150 g 5.3 oz
Cane sugar 200 g 7.1 oz
Honey 340 g 12 oz
Maple syrup 320 g 11 oz
Corn syrup 330 g 12 oz
Golden syrup 340 g 12 oz
Agave syrup 330 g 12 oz
Date syrup 300 g 11 oz
Brown rice syrup 315 g 11 oz
Molasses 330 g 12 oz
Pomegranate molasses 320 g 11 oz

Butter, oils & fats

Ingredient Grams per cup Ounces per cup
Butter 225 g 8 oz
Unsalted butter 225 g 8 oz
Salted butter 225 g 8 oz
Clarified butter 205 g 7.2 oz
Margarine 225 g 8 oz
Shortening 205 g 7.2 oz
Lard 205 g 7.2 oz
Olive oil 215 g 7.6 oz
Extra-virgin olive oil 215 g 7.6 oz
Vegetable oil 220 g 7.7 oz
Canola oil 220 g 7.7 oz
Sunflower oil 220 g 7.7 oz
Coconut oil 220 g 7.7 oz
Sesame oil 220 g 7.7 oz
Avocado oil 220 g 7.7 oz
Peanut oil 215 g 7.6 oz
Grapeseed oil 220 g 7.7 oz
Apple butter 280 g 9.9 oz
Brown butter 225 g 8 oz
Chili oil 220 g 7.7 oz
Cocoa butter 205 g 7.2 oz
Cookie butter 290 g 10 oz
Corn oil 215 g 7.6 oz
Cultured butter 225 g 8 oz
Flaxseed oil 220 g 7.7 oz
Palm oil 215 g 7.6 oz
Rice bran oil 215 g 7.6 oz
Truffle oil 215 g 7.6 oz
Walnut oil 215 g 7.6 oz

Milk, cream & eggs

Ingredient Grams per cup Ounces per cup
Milk 240 g 8.5 oz
Whole milk 240 g 8.5 oz
Buttermilk 240 g 8.5 oz
Heavy cream 240 g 8.5 oz
Whipping cream 240 g 8.5 oz
Half and half 240 g 8.5 oz
Sour cream 240 g 8.5 oz
Yogurt 245 g 8.6 oz
Greek yogurt 245 g 8.6 oz
Condensed milk 305 g 11 oz
Evaporated milk 250 g 8.9 oz
Powdered milk 68 g 2.4 oz
Clotted cream 240 g 8.5 oz
Crème fraîche 240 g 8.5 oz
Kefir 245 g 8.6 oz
Almond milk 240 g 8.5 oz
Oat milk 240 g 8.5 oz
Soy milk 240 g 8.5 oz
Coconut milk 240 g 8.5 oz
Coconut cream 240 g 8.5 oz
Egg 245 g 8.6 oz
Egg white 245 g 8.6 oz
Egg yolk 240 g 8.5 oz
Century egg 140 g 4.9 oz
Duck egg 245 g 8.6 oz
Goat milk 240 g 8.5 oz
Quail egg 245 g 8.6 oz
Rice milk 240 g 8.5 oz
Salted egg 140 g 4.9 oz
Sheep milk 240 g 8.5 oz

Cheese

Ingredient Grams per cup Ounces per cup
Parmesan cheese 100 g 3.5 oz
Cheddar cheese 115 g 4 oz
Mozzarella cheese 110 g 4 oz
Feta cheese 150 g 5.3 oz
Goat cheese 150 g 5.3 oz
Blue cheese 135 g 4.8 oz
Ricotta cheese 245 g 8.7 oz
Cottage cheese 225 g 7.9 oz
Cream cheese 230 g 8.2 oz
Mascarpone 240 g 8.5 oz
Gruyère 100 g 3.5 oz
Pecorino 100 g 3.5 oz
Cotija cheese 120 g 4.2 oz
String cheese 115 g 4 oz
Swiss cheese 110 g 3.8 oz

Grains, rice & pasta

Ingredient Grams per cup Ounces per cup
Rice 190 g 6.7 oz
White rice 190 g 6.7 oz
Brown rice 190 g 6.7 oz
Basmati rice 190 g 6.7 oz
Jasmine rice 190 g 6.7 oz
Arborio rice 200 g 7.1 oz
Sushi rice 200 g 7.1 oz
Wild rice 160 g 5.6 oz
Black rice 190 g 6.7 oz
Oats 90 g 3.2 oz
Steel-cut oats 180 g 6.3 oz
Quinoa 170 g 6 oz
Couscous 175 g 6.1 oz
Barley 200 g 7.1 oz
Pearl barley 200 g 7.1 oz
Farro 200 g 7.1 oz
Bulgur 140 g 4.9 oz
Pasta 105 g 3.7 oz
Rice noodles 100 g 3.5 oz
Bomba rice 200 g 7.1 oz
Carnaroli rice 200 g 7.1 oz
Chow mein noodles 90 g 3.2 oz
Egg noodles 75 g 2.6 oz
Glass noodles 100 g 3.5 oz
Hokkien noodles 130 g 4.6 oz
Parboiled rice 185 g 6.5 oz
Ramen noodles 100 g 3.5 oz
Red rice 190 g 6.7 oz
Shirataki noodles 120 g 4.2 oz
Soba noodles 100 g 3.5 oz
Somen noodles 90 g 3.2 oz
Sticky rice 190 g 6.7 oz
Sweet potato noodles 90 g 3.2 oz
Udon noodles 100 g 3.5 oz

Beans & legumes

Ingredient Grams per cup Ounces per cup
Black beans 195 g 6.8 oz
Chickpeas 200 g 7.1 oz
Kidney beans 185 g 6.5 oz
Pinto beans 195 g 6.8 oz
Cannellini beans 190 g 6.7 oz
Navy beans 200 g 7.1 oz
White beans 190 g 6.7 oz
Butter beans 190 g 6.7 oz
Lima beans 170 g 6 oz
Great northern beans 185 g 6.5 oz
Mung beans 200 g 7.1 oz
Adzuki beans 195 g 6.9 oz
Lentils 190 g 6.8 oz
Red lentils 190 g 6.8 oz
Green lentils 190 g 6.8 oz
Split peas 200 g 7.1 oz
Black-eyed peas 170 g 6 oz
Fava beans 150 g 5.3 oz
Edamame 155 g 5.5 oz
Borlotti beans 185 g 6.5 oz
Lupini beans 165 g 5.9 oz
Pigeon peas 200 g 7.1 oz
Refried beans 250 g 8.8 oz
Snap peas 63 g 2.2 oz
Snow peas 63 g 2.2 oz
Yellow split peas 200 g 7.1 oz

Nuts, seeds & nut butters

Ingredient Grams per cup Ounces per cup
Almond 145 g 5 oz
Walnut 115 g 4.1 oz
Pecan 110 g 3.8 oz
Cashew 135 g 4.8 oz
Peanut 145 g 5.1 oz
Hazelnut 135 g 4.8 oz
Pine nut 135 g 4.8 oz
Brazil nut 130 g 4.6 oz
Chestnut 145 g 5.1 oz
Shredded coconut 85 g 3 oz
Sesame seed 145 g 5.1 oz
Sunflower seed 140 g 4.9 oz
Pumpkin seed 130 g 4.6 oz
Chia seed 170 g 6 oz
Flaxseed 160 g 5.6 oz
Hemp seed 160 g 5.6 oz
Poppy seed 145 g 5.1 oz
Peanut butter 260 g 9.1 oz
Almond butter 250 g 8.8 oz
Cashew butter 250 g 8.8 oz
Sunflower seed butter 255 g 9 oz
Anise seed 100 g 3.5 oz
Cumin seed 100 g 3.5 oz
Dill seed 100 g 3.5 oz
Nigella seed 130 g 4.6 oz
Water chestnut 125 g 4.4 oz

Chocolate & cocoa

Ingredient Grams per cup Ounces per cup
Cocoa powder 85 g 3 oz
Chocolate chips 170 g 6 oz
Dark chocolate 170 g 6 oz
Milk chocolate 170 g 6 oz
White chocolate 170 g 6 oz
Semisweet chocolate 170 g 6 oz
Baking chocolate 170 g 6 oz
Cocoa nibs 120 g 4.2 oz
Chocolate hazelnut spread 300 g 11 oz

Baking basics

Ingredient Grams per cup Ounces per cup
Baking powder 220 g 7.8 oz
Baking soda 230 g 8.1 oz
Yeast 150 g 5.3 oz
Active dry yeast 150 g 5.3 oz
Instant yeast 150 g 5.3 oz
Cream of tartar 145 g 5.1 oz
Salt 290 g 10 oz
Table salt 290 g 10 oz
Kosher salt 200 g 7.1 oz
Sea salt 275 g 9.6 oz
Vanilla extract 210 g 7.3 oz
Almond extract 210 g 7.3 oz
Lemon extract 210 g 7.3 oz
Nutritional yeast 60 g 2.1 oz
Peppermint extract 210 g 7.3 oz
Pink salt 290 g 10 oz
Rock salt 220 g 7.8 oz

Spices & dried herbs

Ingredient Grams per cup Ounces per cup
Black pepper 130 g 4.5 oz
Cinnamon 130 g 4.7 oz
Cumin 100 g 3.5 oz
Paprika 110 g 3.8 oz
Turmeric 130 g 4.6 oz
Chili powder 130 g 4.6 oz
Curry powder 105 g 3.7 oz
Cayenne 105 g 3.7 oz
Nutmeg 120 g 4.2 oz
Coriander 80 g 2.8 oz
Cardamom 90 g 3.2 oz
Garlic powder 140 g 4.9 oz
Onion powder 120 g 4.2 oz
Oregano 25 g 0.88 oz
Basil 25 g 0.88 oz
Thyme 40 g 1.4 oz
Rosemary 50 g 1.8 oz
Chili flakes 95 g 3.4 oz
Red pepper flakes 95 g 3.4 oz
Mustard seed 145 g 5.1 oz
Celery seed 100 g 3.5 oz
Fennel seed 100 g 3.5 oz
Espresso powder 60 g 2.1 oz
Aleppo pepper 100 g 3.5 oz
Anaheim pepper 120 g 4.2 oz
Banana pepper 120 g 4.2 oz
Black cardamom 90 g 3.2 oz
Bonito flakes 15 g 0.53 oz
Cubeb pepper 100 g 3.5 oz
Fresno pepper 90 g 3.2 oz
Ground coriander 80 g 2.8 oz
Ground cumin 100 g 3.5 oz
Ground turmeric 130 g 4.6 oz
Holy basil 25 g 0.88 oz
Lemon pepper 120 g 4.2 oz
Long pepper 100 g 3.5 oz
Mulato pepper 45 g 1.6 oz
Padron pepper 90 g 3.2 oz
Pasilla pepper 45 g 1.6 oz
Piquillo pepper 140 g 4.9 oz
Poblano pepper 90 g 3.2 oz
Roasted red pepper 140 g 4.9 oz
Rocoto pepper 90 g 3.2 oz
Serrano pepper 90 g 3.2 oz
Shishito pepper 90 g 3.2 oz
Smoked paprika 110 g 3.8 oz
Thai basil 25 g 0.88 oz
Urfa pepper 110 g 3.9 oz
White pepper 130 g 4.5 oz

Sauces, vinegars & condiments

Ingredient Grams per cup Ounces per cup
Soy sauce 255 g 9 oz
Fish sauce 240 g 8.5 oz
Oyster sauce 280 g 9.9 oz
Hoisin sauce 280 g 9.9 oz
Worcestershire sauce 240 g 8.5 oz
Hot sauce 240 g 8.5 oz
Sriracha 240 g 8.5 oz
Ketchup 240 g 8.5 oz
Mayonnaise 220 g 7.8 oz
Mustard 250 g 8.8 oz
Dijon mustard 250 g 8.8 oz
Barbecue sauce 240 g 8.5 oz
Tomato sauce 245 g 8.6 oz
Tomato paste 260 g 9.2 oz
Balsamic vinegar 255 g 9 oz
Apple cider vinegar 240 g 8.4 oz
Red wine vinegar 240 g 8.5 oz
White wine vinegar 240 g 8.5 oz
Rice vinegar 240 g 8.5 oz
White vinegar 240 g 8.4 oz
Lemon juice 240 g 8.5 oz
Lime juice 240 g 8.5 oz
White wine 235 g 8.3 oz
Chicken stock 240 g 8.5 oz
Chicken broth 240 g 8.5 oz
Beef stock 240 g 8.5 oz
Vegetable stock 240 g 8.5 oz
Adobo sauce 240 g 8.5 oz
Black bean sauce 280 g 9.9 oz
Black vinegar 240 g 8.5 oz
Caramel sauce 300 g 11 oz
Champagne vinegar 240 g 8.5 oz
Char siu sauce 300 g 11 oz
Chili garlic sauce 250 g 8.8 oz
Cocktail sauce 240 g 8.5 oz
Coconut vinegar 240 g 8.5 oz
Cranberry sauce 275 g 9.7 oz
Dark soy sauce 255 g 9 oz
Enchilada sauce 240 g 8.5 oz
Fish stock 240 g 8.5 oz
Green curry paste 240 g 8.5 oz
Honey mustard 250 g 8.8 oz
Laksa paste 240 g 8.5 oz
Light soy sauce 255 g 9 oz
Madeira wine 240 g 8.5 oz
Malt vinegar 240 g 8.5 oz
Marsala wine 240 g 8.5 oz
Massaman curry paste 270 g 9.5 oz
Mint sauce 240 g 8.5 oz
Mole paste 260 g 9.2 oz
Okonomiyaki sauce 240 g 8.5 oz
Panang curry paste 270 g 9.5 oz
Peanut sauce 250 g 8.8 oz
Port wine 240 g 8.5 oz
Red curry paste 240 g 8.5 oz
Satay sauce 240 g 8.5 oz
Sesame paste 240 g 8.5 oz
Shaoxing wine 235 g 8.3 oz
Sherry vinegar 240 g 8.5 oz
Shrimp paste 280 g 9.9 oz
Sweet chili sauce 300 g 11 oz
Tahini sauce 240 g 8.5 oz
Tamarind paste 240 g 8.5 oz
Tartar sauce 240 g 8.5 oz
Teriyaki sauce 240 g 8.5 oz
Tom yum paste 270 g 9.5 oz
Wholegrain mustard 250 g 8.8 oz
Xo sauce 260 g 9.2 oz
Yellow curry paste 240 g 8.5 oz
Yellow mustard 250 g 8.8 oz

Fruit & vegetables by the cup

Ingredient Grams per cup Ounces per cup
Blueberry 150 g 5.2 oz
Strawberry 150 g 5.3 oz
Raspberry 125 g 4.3 oz
Blackberry 145 g 5.1 oz
Cranberry 100 g 3.5 oz
Cherry 155 g 5.5 oz
Raisin 145 g 5.1 oz
Date 145 g 5.2 oz
Banana 150 g 5.3 oz
Apple 125 g 4.4 oz
Avocado 150 g 5.3 oz
Cherry tomato 150 g 5.3 oz
Tomato 180 g 6.3 oz
Corn 145 g 5.1 oz
Peas 145 g 5.1 oz
Spinach 30 g 1.1 oz
Kale 30 g 1.1 oz
Mushroom 70 g 2.5 oz
Onion 160 g 5.6 oz
Carrot 130 g 4.5 oz
Celery 120 g 4.2 oz
Bell pepper 150 g 5.3 oz
Zucchini 125 g 4.4 oz
Broccoli 91 g 3.2 oz
Cauliflower 105 g 3.8 oz
Potato 150 g 5.3 oz
Sweet potato 135 g 4.7 oz
Pumpkin 115 g 4.1 oz
Butternut squash 140 g 4.9 oz
Acorn squash 140 g 4.9 oz
Baby corn 160 g 5.6 oz
Baby spinach 30 g 1.1 oz
Beech mushroom 70 g 2.5 oz
Black trumpet mushroom 40 g 1.4 oz
Buttercup squash 115 g 4.1 oz
Button mushroom 70 g 2.5 oz
Chinese broccoli 70 g 2.5 oz
Chinese celery 60 g 2.1 oz
Cipollini onion 160 g 5.6 oz
Cornelian cherry 110 g 3.9 oz
Cremini mushroom 70 g 2.5 oz
Crookneck squash 120 g 4.2 oz
Delicata squash 140 g 4.9 oz
Gem squash 140 g 4.9 oz
Green onion 100 g 3.5 oz
Green tomato 180 g 6.3 oz
Hedgehog mushroom 70 g 2.5 oz
Hubbard squash 115 g 4.1 oz
Kabocha squash 115 g 4.1 oz
King oyster mushroom 86 g 3 oz
Lion's mane mushroom 70 g 2.5 oz
Malabar spinach 30 g 1.1 oz
Maraschino cherry 200 g 7.1 oz
Nameko mushroom 70 g 2.5 oz
New zealand spinach 30 g 1.1 oz
Oyster mushroom 86 g 3 oz
Pattypan squash 120 g 4.2 oz
Pearl onion 160 g 5.6 oz
Red onion 160 g 5.6 oz
Sea kale 40 g 1.4 oz
Spaghetti squash 155 g 5.5 oz
Spring onion 100 g 3.5 oz
Star apple 165 g 5.8 oz
Straw mushroom 70 g 2.5 oz
Sugar apple 165 g 5.8 oz
Sun-dried tomato 54 g 1.9 oz
Sweet onion 160 g 5.6 oz
Water spinach 30 g 1.1 oz
Welsh onion 60 g 2.1 oz
White onion 160 g 5.6 oz
Wood ear mushroom 70 g 2.5 oz
Yellow onion 160 g 5.6 oz
Yellow squash 115 g 4 oz

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