Cups to Grams Converter
Cups and spoons to grams and back for 100+ ingredients, each from a cited USDA record.
107 ingredients, each with its USDA record.
Type in either box. Fractions (1/2, 1 1/2, ¾) work, and so do “2 cups flour” or “100 g besan”, which also pick the ingredient.
237 mL · density 0.528 g/mL
- In ounces: 4.41 oz
- The same cups in other sizes: metric 250 mL: 132 g · US label 240 mL: 127 g · Japanese 200 mL: 106 g
- Note: How the cup is filled changes the weight of flour most. USDA gives one figure per flour (for cake flour, a cup scooped straight from the bag); sifted flour weighs less and flour pressed into the cup more. For baking, weigh it — or weigh one cup of your own and enter it under “My own figure”.
Source: USDA FoodData Central 168936 (SR Legacy) — Wheat flour, white, all-purpose, enriched, unbleached: 1 cup = 125 g.
Printable chart for this ingredient
Maida (all-purpose or plain flour): cups and spoons in grams (US measures)
| Measure | g | oz |
|---|---|---|
| 1 tsp | 2.6 | 0.09 |
| 1 tbsp | 7.8 | 0.28 |
| 2 tbsp | 15.6 | 0.55 |
| ¼ cup | 31.3 | 1.10 |
| ⅓ cup | 41.7 | 1.47 |
| ½ cup | 62.5 | 2.20 |
| ⅔ cup | 83.3 | 2.94 |
| ¾ cup | 93.8 | 3.31 |
| 1 cup | 125 | 4.41 |
| 1½ cups | 188 | 6.61 |
| 2 cups | 250 | 8.82 |
| 3 cups | 375 | 13.23 |
| 4 cups | 500 | 17.64 |
Maida (all-purpose or plain flour): grams in cups (US measures)
| Weight | cups | measure as |
|---|---|---|
| 10 g | 0.08 | ≈ 1 tbsp + ¾ tsp |
| 25 g | 0.20 | ≈ 3 tbsp + ½ tsp |
| 50 g | 0.40 | ≈ ⅓ cup + 1 tbsp + ¼ tsp |
| 75 g | 0.60 | ≈ ½ cup + 1 tbsp + 1¾ tsp |
| 100 g | 0.80 | ≈ ¾ cup + 2½ tsp |
| 125 g | 1.00 | 1 cup |
| 150 g | 1.20 | ≈ 1 cup + 3 tbsp + ½ tsp |
| 200 g | 1.60 | ≈ 1½ cups + 1 tbsp + 1¾ tsp |
| 250 g | 2.00 | 2 cups |
| 300 g | 2.40 | ≈ 2⅓ cups + 1 tbsp |
| 400 g | 3.20 | ≈ 3 cups + 3 tbsp |
| 500 g | 4.00 | 4 cups |
| 750 g | 6.00 | 6 cups |
| 1000 g | 8.00 | 8 cups |
Grams are USDA averages for the measure named under the result, scaled to the cups chosen above. Weigh the ingredient when it matters, such as in baking.
Source: USDA FoodData Central 168936 (SR Legacy) — Wheat flour, white, all-purpose, enriched, unbleached: 1 cup = 125 g. Cups and spoons: US (cup 236.6 mL, tbsp 14.8 mL).
All ingredients: grams in a cup, half cup, quarter cup, tablespoon and teaspoon
Grams from each ingredient’s USDA FoodData Central record, with US (cup 236.6 mL, tbsp 14.8 mL). Change “Cups and spoons” above to see other sizes.
| Ingredient | 1 cup | ½ cup | ¼ cup | 1 tbsp | 1 tsp |
|---|---|---|---|---|---|
| Flours, grains and rice | |||||
| Atta (whole-wheat flour) | 120 | 60 | 30 | 7.5 | 2.5 |
| Maida (all-purpose or plain flour) | 125 | 62.5 | 31.3 | 7.8 | 2.6 |
| Bread flour (strong white flour) | 137 | 68.5 | 34.3 | 8.6 | 2.9 |
| Cake flour (scooped, unsifted) | 137 | 68.5 | 34.3 | 8.6 | 2.9 |
| Self-raising flour | 125 | 62.5 | 31.3 | 7.8 | 2.6 |
| Besan (chickpea or gram flour) | 92 | 46 | 23 | 5.8 | 1.9 |
| Sooji or rava (semolina) | 167 | 83.5 | 41.8 | 10.4 | 3.5 |
| Rice flour | 158 | 79 | 39.5 | 9.9 | 3.3 |
| Cornstarch (called cornflour in India and the UK) | 128 | 64 | 32 | 8 | 2.7 |
| Makki ka atta (whole-grain maize flour) | 117 | 58.5 | 29.3 | 7.3 | 2.4 |
| Cornmeal (yellow, degermed) | 157 | 78.5 | 39.3 | 9.8 | 3.3 |
| Rolled oats (old-fashioned or quick) | 81 | 40.5 | 20.3 | 5.1 | 1.7 |
| Rice, white long-grain, uncooked (such as basmati) | 185 | 92.5 | 46.3 | 11.6 | 3.9 |
| Rice, white medium-grain, uncooked (such as sona masoori) | 195 | 97.5 | 48.8 | 12.2 | 4.1 |
| Rice, white long-grain, cooked | 158 | 79 | 39.5 | 9.9 | 3.3 |
| Brown rice, long-grain, uncooked | 185 | 92.5 | 46.3 | 11.6 | 3.9 |
| Quinoa, uncooked | 170 | 85 | 42.5 | 10.6 | 3.5 |
| Millet, whole grain, uncooked | 200 | 100 | 50 | 12.5 | 4.2 |
| Jowar atta (whole-grain sorghum flour) | 121 | 60.5 | 30.3 | 7.6 | 2.5 |
| Kuttu atta (buckwheat flour) | 120 | 60 | 30 | 7.5 | 2.5 |
| Arrowroot flour (arrowroot powder) | 128 | 64 | 32 | 8 | 2.7 |
| Jowar (sorghum grain) | 192 | 96 | 48 | 12 | 4 |
| Rajgira (amaranth grain), uncooked | 193 | 96.5 | 48.3 | 12.1 | 4 |
| Barley, pearled, uncooked | 200 | 100 | 50 | 12.5 | 4.2 |
| Couscous, dry | 173 | 86.5 | 43.3 | 10.8 | 3.6 |
| Sabudana (tapioca pearls) | 152 | 76 | 38 | 9.5 | 3.2 |
| Breadcrumbs, fresh (soft white bread) | 45 | 22.5 | 11.3 | 2.8 | 0.94 |
| Dals, beans and lentils (dried) | |||||
| Toor dal or arhar (pigeon peas) | 205 | 103 | 51.3 | 12.8 | 4.3 |
| Masoor dal (red lentils) | 192 | 96 | 48 | 12 | 4 |
| Lentils, whole (brown or green) | 192 | 96 | 48 | 12 | 4 |
| Moong (mung beans, whole) | 207 | 104 | 51.8 | 12.9 | 4.3 |
| Urad (black gram, whole) | 207 | 104 | 51.8 | 12.9 | 4.3 |
| Chickpeas or kabuli chana (dried) | 200 | 100 | 50 | 12.5 | 4.2 |
| Rajma (red kidney beans, dried) | 184 | 92 | 46 | 11.5 | 3.8 |
| Lobia (black-eyed peas, dried) | 167 | 83.5 | 41.8 | 10.4 | 3.5 |
| Black beans (dried) | 194 | 97 | 48.5 | 12.1 | 4 |
| Green split peas (dried) | 196 | 98 | 49 | 12.3 | 4.1 |
| Sugars and syrups | |||||
| Sugar, white granulated | 200 | 100 | 50 | 12.5 | 4.2 |
| Brown sugar, packed | 220 | 110 | 55 | 13.8 | 4.6 |
| Brown sugar, loose (not packed) | 145 | 72.5 | 36.3 | 9.1 | 3 |
| Icing or powdered sugar, unsifted | 120 | 60 | 30 | 7.5 | 2.5 |
| Icing or powdered sugar, sifted | 100 | 50 | 25 | 6.3 | 2.1 |
| Raw sugar (turbinado) | 202 | 101 | 50.5 | 12.6 | 4.2 |
| Honey | 339 | 170 | 84.8 | 21.2 | 7.1 |
| Maple syrup | 315 | 158 | 78.8 | 19.7 | 6.6 |
| Molasses | 337 | 169 | 84.3 | 21.1 | 7 |
| Dairy, butter and ghee | |||||
| Milk, whole | 244 | 122 | 61 | 15.3 | 5.1 |
| Curd or yogurt, plain (whole milk) | 245 | 123 | 61.3 | 15.3 | 5.1 |
| Cream, heavy (whipping cream), liquid | 238 | 119 | 59.5 | 14.9 | 5 |
| Condensed milk, sweetened | 306 | 153 | 76.5 | 19.1 | 6.4 |
| Milk powder, whole | 128 | 64 | 32 | 8 | 2.7 |
| Paneer | 246 | 123 | 61.5 | 15.4 | 5.1 |
| Butter | 227 | 114 | 56.8 | 14.2 | 4.7 |
| Ghee (clarified butter) | 224 | 112 | 56 | 14 | 4.7 |
| Cheddar cheese, shredded (grated) | 113 | 56.5 | 28.3 | 7.1 | 2.4 |
| Parmesan cheese, grated | 100 | 50 | 25 | 6.3 | 2.1 |
| Cream cheese | 232 | 116 | 58 | 14.5 | 4.8 |
| Sour cream | 230 | 115 | 57.5 | 14.4 | 4.8 |
| Oils and other liquids | |||||
| Water | 237 | 118 | 59.1 | 14.8 | 4.9 |
| Vegetable oil (soybean or canola) | 218 | 109 | 54.5 | 13.6 | 4.5 |
| Olive oil | 216 | 108 | 54 | 13.5 | 4.5 |
| Coconut oil | 218 | 109 | 54.5 | 13.6 | 4.5 |
| Mustard oil | 218 | 109 | 54.5 | 13.6 | 4.5 |
| Coconut milk, canned | 226 | 113 | 56.5 | 14.1 | 4.7 |
| Lemon juice | 244 | 122 | 61 | 15.3 | 5.1 |
| Nuts, seeds and dried fruit | |||||
| Almonds, whole | 143 | 71.5 | 35.8 | 8.9 | 3 |
| Almonds, ground (almond meal) | 95 | 47.5 | 23.8 | 5.9 | 2 |
| Almonds, sliced (flaked) | 92 | 46 | 23 | 5.8 | 1.9 |
| Cashews, whole and halves | 137 | 68.5 | 34.3 | 8.6 | 2.9 |
| Peanuts, shelled (raw) | 146 | 73 | 36.5 | 9.1 | 3 |
| Walnuts, chopped | 117 | 58.5 | 29.3 | 7.3 | 2.4 |
| Sesame seeds, whole | 144 | 72 | 36 | 9 | 3 |
| Flaxseeds, whole | 168 | 84 | 42 | 10.5 | 3.5 |
| Flaxseeds, ground | 112 | 56 | 28 | 7 | 2.3 |
| Chia seeds | 168 | 84 | 42 | 10.5 | 3.5 |
| Poppy seeds | 141 | 70.4 | 35.2 | 8.8 | 2.9 |
| Raisins (not packed) | 145 | 72.5 | 36.3 | 9.1 | 3 |
| Dates, chopped | 147 | 73.5 | 36.8 | 9.2 | 3.1 |
| Coconut, fresh, grated | 80 | 40 | 20 | 5 | 1.7 |
| Coconut, desiccated, sweetened, shredded | 93 | 46.5 | 23.3 | 5.8 | 1.9 |
| Peanut butter, smooth | 258 | 129 | 64.5 | 16.1 | 5.4 |
| Chocolate chips, semisweet | 168 | 84 | 42 | 10.5 | 3.5 |
| Spices | |||||
| Turmeric, ground (haldi) | 150 | 75.2 | 37.6 | 9.4 | 3.1 |
| Red chilli powder or cayenne (lal mirch) | 84.8 | 42.4 | 21.2 | 5.3 | 1.8 |
| Chili powder (US spice blend) | 128 | 64 | 32 | 8 | 2.7 |
| Cumin seeds, whole (jeera) | 96 | 48 | 24 | 6 | 2 |
| Coriander seed (dhania) | 80 | 40 | 20 | 5 | 1.7 |
| Black pepper, ground (kali mirch) | 110 | 55.2 | 27.6 | 6.9 | 2.3 |
| Cinnamon, ground (dalchini) | 125 | 62.4 | 31.2 | 7.8 | 2.6 |
| Ginger, ground (sonth) | 83.2 | 41.6 | 20.8 | 5.2 | 1.7 |
| Cardamom, ground (elaichi) | 92.8 | 46.4 | 23.2 | 5.8 | 1.9 |
| Cloves, ground (laung) | 104 | 52 | 26 | 6.5 | 2.2 |
| Fennel seeds, whole (saunf) | 92.8 | 46.4 | 23.2 | 5.8 | 1.9 |
| Fenugreek seeds (methi dana) | 178 | 88.8 | 44.4 | 11.1 | 3.7 |
| Mustard seed, ground | 101 | 50.4 | 25.2 | 6.3 | 2.1 |
| Garlic powder | 155 | 77.6 | 38.8 | 9.7 | 3.2 |
| Paprika | 109 | 54.4 | 27.2 | 6.8 | 2.3 |
| Nutmeg, ground (jaiphal) | 112 | 56 | 28 | 7 | 2.3 |
| Curry powder | 101 | 50.4 | 25.2 | 6.3 | 2.1 |
| Baking basics and salt | |||||
| Salt, table | 292 | 146 | 73 | 18.3 | 6.1 |
| Baking powder | 221 | 110 | 55.2 | 13.8 | 4.6 |
| Baking soda (bicarbonate of soda) | 221 | 110 | 55.2 | 13.8 | 4.6 |
| Yeast, active dry | 192 | 96 | 48 | 12 | 4 |
| Cream of tartar | 144 | 72 | 36 | 9 | 3 |
| Cocoa powder, unsweetened | 86 | 43 | 21.5 | 5.4 | 1.8 |
| Vanilla extract | 208 | 104 | 52 | 13 | 4.3 |
| Gelatin powder, unflavoured | 112 | 56 | 28 | 7 | 2.3 |
About the Cups to Grams Converter
Convert cups, tablespoons, teaspoons and millilitres to grams — and grams back to cups — for over 100 ingredients: maida, atta, besan, sooji, rice and toor dal, sugar, ghee, curd and butter, nuts, seeds and spices. Each figure comes from one USDA FoodData Central record, which the page names and links: a US cup of all-purpose flour weighs 125 g, of sugar 200 g and of besan 92 g.
Choose the cups your recipe means — US (236.6 mL, the cups USDA weighs in), US nutrition label (240 mL), metric (250 mL), Australian (250 mL cup with a 20 mL tablespoon) or Japanese (200 mL) — and the page scales by volume. For a weight it also says how to measure it with cups and spoons: 100 g of atta is ¾ cup + 1 tbsp + 1 tsp. Notes explain packed and sifted flour and sugar, and for anything not listed you can enter your own figure. Print a chart for one ingredient or for all of them.
How to use it
- Choose the Ingredient: type part of its name in Find (
besan,dahi,icing sugar) or pick it from the list. - Choose the Cups and spoons your recipe means; US cups are the ones USDA weighs in.
- Type an amount in Volume (cups, tablespoons, teaspoons, mL, litres or US sticks of butter) to get grams, or in Weight to get cups.
2 cups flour,100 g besanor1 metric cup attaalso works, and picks the ingredient (and the cups). A name that is not in the list is never swapped for a similar one: the page says so and names the nearest entry. - Read the lines under the result: ounces, the same measure in other cup sizes, how to measure a weight with cups and spoons, and a note on how USDA measured the ingredient.
- Not in the list? Choose My own figure and type what one cup or spoon of it weighs on your scale.
- Copy the result or a link, or print, copy or download the chart for the ingredient or the chart of all ingredients.
Examples
1 US cup
125 g
USDA FDC 168936, all-purpose flour. A 250 mL metric cup holds 132 g.
1 US cup
120 g
USDA FDC 168893, whole-grain wheat flour.
½ US cup
100 g
USDA FDC 169655: 1 cup = 200 g.
2 tbsp
28 g
USDA FDC 2710168: 1 cup = 224 g, 1 tablespoon = 14 g.
1 US stick
113 g
Half a cup or 8 tablespoons (USDA FDC 173430).
100 g sooji
0.6 US cup ≈ ½ cup + 1 tbsp + 1¾ tsp
Semolina, USDA FDC 169715: 1 cup = 167 g.
Common uses
- Following a recipe in cups with a kitchen scale, or a recipe in grams with cups and spoons.
- Baking from American, Australian, British or Indian recipes that use different cups.
- Turning tablespoons and teaspoons of spices, salt, baking powder or yeast into grams.
- Printing a cups-to-grams chart for the kitchen.
Where the numbers come from
Every ingredient uses one household measure from a USDA FoodData Central record (public domain): a cup, a tablespoon or a teaspoon and what USDA weighed it at — from SR Legacy, USDA’s long-running Standard Reference, or for ghee, paneer and chia seeds, from FNDDS. The record number, its description and all its cup and spoon weights are shown under the result, with a link to the record.
USDA’s cups and spoons are US customary measures, as its own entries show: a cup of milk weighs 244 g, eight times its 30.5 g per fluid ounce. The page divides the weight by the volume of that measure (236.59 mL for a cup) to get the density, then multiplies by the volume you type — so a 250 mL cup of flour weighs 250/236.59 times USDA’s cup.
Packed, sifted and scooped
How a cup is filled changes what it weighs. USDA’s own figures show it: brown sugar weighs 220 g a cup packed and 145 g loose; icing sugar 120 g unsifted and 100 g sifted; raisins 165 g packed and 145 g loose. Flour behaves the same way — sifted flour is lighter and flour pressed into the cup heavier — and USDA gives one figure per flour (for cake flour, a cup scooped straight from the bag, 137 g). For baking, weigh the flour, or weigh one cup filled your usual way and enter it as My own figure.
Which cup?
A US cup is 236.59 mL, the US nutrition-label cup 240 mL, the metric (Australian) cup 250 mL and the Japanese cup 200 mL; Australia’s tablespoon is 20 mL against 15 mL elsewhere. The same cup of flour is therefore 125 g, 127 g, 132 g or 106 g. Choose the set your recipe was written with; the Cups to mL converter explains each one and its source.
Indian staples in the USDA data
- Atta is USDA’s whole-grain wheat flour; maida its all-purpose flour; besan its chickpea flour (besan); sooji or rava its semolina; jowar atta its whole-grain sorghum flour; kuttu atta its whole-groat buckwheat flour; rajgira its amaranth grain.
- Toor dal, moong and urad are USDA’s whole dried pigeon peas, mung beans and black gram; masoor dal its red lentils. Split, skinned dal can sit differently in a cup, so weigh it once for exact work.
- Ghee and paneer are FNDDS records (“Ghee, clarified butter”, “Cheese, paneer”); curd is plain whole-milk yogurt.
- Jaggery, poha (flattened rice) and ragi (finger-millet) flour have no cup weight in USDA’s data, so they are not listed: weigh a cup and use My own figure. Typing one of them gives a message, not another ingredient’s weight.
Limitations
- Ingredients vary with moisture, grind, brand and how the cup is filled; USDA’s figures are averages for one way of measuring. For baking, a kitchen scale is the reliable way.
- Spoons use the same density as cups, so they can differ slightly from USDA’s own spoon weights (1 tsp of salt: 6.1 g calculated, 6 g listed).
- Split dals are converted with the weights of USDA’s whole dried seeds.
- Ingredients without a USDA cup or spoon weight are not listed; use My own figure for them.
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Frequently asked questions
How many grams is 1 cup of flour?
All-purpose flour (maida): 125 g in a US cup, 132 g in a 250 mL cup. Atta (whole-wheat): 120 g; bread flour: 137 g (USDA).
How many grams is 1 cup of sugar?
White sugar: 200 g in a US cup (211 g in a 250 mL cup). Brown sugar packed: 220 g; icing sugar unsifted: 120 g.
How many grams is 1 cup of rice?
Uncooked white long-grain rice such as basmati: 185 g in a US cup; medium-grain: 195 g; cooked long-grain rice: 158 g.
How many grams is a tablespoon of butter?
About 14.2 g in a US tablespoon; a US stick (8 tablespoons) is 113 g.
How many grams is a teaspoon of salt?
About 6 g: USDA lists 6 g per teaspoon and 292 g per cup of table salt.
How do I convert grams to cups?
Divide by the grams in one cup of that ingredient: 100 g of atta ÷ 120 g = 0.83 cup, which you can measure as ¾ cup + 1 tbsp + 1 tsp. Type the grams in Weight to get it.
Why do websites give different grams per cup?
They use different cups (236.6, 240 or 250 mL), fill them differently (scooped, spooned, sifted, packed) and use different data. This page says which cup it uses and names the USDA record behind every figure.