Cups to grams converter
A cup of almond flour and a cup of oats weigh very different amounts, so you can’t convert cups to grams with one number. Pick the ingredient, enter the amount and see it in grams, ounces, cups and spoons.
Convert
Grams per cup, tablespoon and teaspoon
| Ingredient | 1 cup | 1 tbsp | 1 tsp |
|---|---|---|---|
| Allulose | 190 g | 12 g | 4 g |
| Almond butter | 256 g | 16 g | 5.3 g |
| Almond flour, blanched | 112 g | 7 g | 2.3 g |
| Almonds | 143 g | 9 g | 3 g |
| Apple cider vinegar | 240 g | 15 g | 5 g |
| Arborio rice, dry | 200 g | 12 g | 4.2 g |
| Arugula | 20 g | 1.2 g | 0.4 g |
| Baby spinach | 30 g | 1.9 g | 0.6 g |
| Baking powder | 221 g | 14 g | 4.6 g |
| Balsamic vinegar | 256 g | 16 g | 5.3 g |
| Bean sprouts | 104 g | 6.5 g | 2.2 g |
| Black pepper | 110 g | 6.9 g | 2.3 g |
| Black salt (kala namak) | 288 g | 18 g | 6 g |
| Blueberries, fresh or frozen | 148 g | 9.2 g | 3.1 g |
| Brewed black tea | 237 g | 15 g | 4.9 g |
| Brewed coffee | 237 g | 15 g | 4.9 g |
| Brewed green tea | 245 g | 15 g | 5.1 g |
| Broccoli | 91 g | 5.7 g | 1.9 g |
| Brown rice, dry | 185 g | 12 g | 3.9 g |
| Brown sugar | 221 g | 14 g | 4.6 g |
| Brussels sprouts | 88 g | 5.5 g | 1.8 g |
| Bulgur wheat, dry | 140 g | 8.8 g | 2.9 g |
| Butter | 224 g | 14 g | 4.7 g |
| Canned black beans, drained and rinsed | 172 g | 11 g | 3.6 g |
| Canned chickpeas, drained and rinsed | 160 g | 10 g | 3.3 g |
| Canned crushed tomatoes | 242 g | 15 g | 5 g |
| Canned kidney beans, drained and rinsed | 172 g | 11 g | 3.6 g |
| Canned white beans, drained and rinsed | 180 g | 11 g | 3.8 g |
| Cauliflower | 107 g | 6.7 g | 2.2 g |
| Certified gluten-free rolled oats | 81 g | 5 g | 1.7 g |
| Chaat masala | 120 g | 7.5 g | 2.5 g |
| Cheddar, grated | 113 g | 7.1 g | 2.4 g |
| Cherry tomatoes | 150 g | 9.4 g | 3.1 g |
| Chia seeds | 192 g | 12 g | 4 g |
| Chili powder | 128 g | 8 g | 2.7 g |
| Coconut aminos | 256 g | 16 g | 5.3 g |
| Coconut oil | 218 g | 14 g | 4.5 g |
| Cooked white rice (microwave pouch) | 158 g | 9.9 g | 3.3 g |
| Cornstarch | 128 g | 8 g | 2.7 g |
| Cottage cheese, 2% | 226 g | 14 g | 4.7 g |
| Cream cheese | 232 g | 14 g | 4.8 g |
| Crushed red pepper flakes | 86 g | 5.4 g | 1.8 g |
| Curry powder | 96 g | 6 g | 2 g |
| Diet cola | 240 g | 15 g | 5 g |
| Dijon mustard | 240 g | 15 g | 5 g |
| Dried oregano | 48 g | 3 g | 1 g |
| Dried thyme | 48 g | 3 g | 1 g |
| Erythritol | 190 g | 12 g | 4 g |
| Feta, crumbled | 150 g | 9.4 g | 3.1 g |
| Fresh basil | 24 g | 2.6 g | 0.9 g |
| Fresh cilantro | 16 g | 1 g | 0.3 g |
| Fresh ginger, grated | 96 g | 6 g | 2 g |
| Fresh mint leaves | 16 g | 1 g | 0.3 g |
| Fresh parsley | 60 g | 3.8 g | 1.3 g |
| Frozen peas and carrots | 134 g | 8.4 g | 2.8 g |
| Full-fat coconut milk, canned | 240 g | 15 g | 5 g |
| Garam masala | 96 g | 6 g | 2 g |
| Garlic powder | 149 g | 9.3 g | 3.1 g |
| Green beans | 100 g | 6.2 g | 2.1 g |
| Green cabbage | 70 g | 4.4 g | 1.5 g |
| Green or brown lentils, dry | 192 g | 12 g | 4 g |
| Green split peas, dry | 196 g | 12 g | 4.1 g |
| Ground cardamom | 96 g | 6 g | 2 g |
| Ground cinnamon | 125 g | 7.8 g | 2.6 g |
| Ground cumin | 96 g | 6 g | 2.1 g |
| Ground flaxseed | 112 g | 7 g | 2.3 g |
| Ground turmeric | 144 g | 9 g | 3 g |
| Heavy cream | 238 g | 15 g | 5 g |
| Hemp hearts (hulled hemp seeds) | 160 g | 10 g | 3.3 g |
| Honey | 336 g | 21 g | 7 g |
| Jarred salsa | 260 g | 16 g | 5.3 g |
| Kale | 21 g | 1.3 g | 0.4 g |
| Lemon juice | 240 g | 15 g | 5 g |
| Lettuce leaves | 47 g | 2.9 g | 1 g |
| Light coconut milk, canned | 240 g | 15 g | 5 g |
| Lime juice | 240 g | 15 g | 5 g |
| Liquid aminos | 256 g | 16 g | 5.3 g |
| Low-sodium chicken broth | 240 g | 15 g | 5 g |
| Low-sodium vegetable broth | 240 g | 15 g | 5 g |
| Mangoes | 165 g | 10 g | 3.4 g |
| Maple syrup | 320 g | 20 g | 6.7 g |
| Matcha powder | 96 g | 6 g | 2 g |
| Mayonnaise | 224 g | 14 g | 4.7 g |
| Milk, 2% | 244 g | 15 g | 5 g |
| Mozzarella, part-skim | 112 g | 7 g | 2.3 g |
| Mushrooms, sliced | 70 g | 4.4 g | 1.5 g |
| Nutritional yeast, fortified | 80 g | 5 g | 1.7 g |
| Olive oil | 216 g | 14 g | 4.5 g |
| Olives (kalamata or black) | 134 g | 8.4 g | 2.8 g |
| Onion powder | 115 g | 7.2 g | 2.4 g |
| Paprika | 110 g | 6.9 g | 2.3 g |
| Parmesan, grated | 80 g | 5 g | 1.7 g |
| Peanut butter | 256 g | 16 g | 5.3 g |
| Plain Greek yogurt, 2% | 245 g | 15 g | 5 g |
| Plain kefir, low-fat | 243 g | 15 g | 5.1 g |
| Pumpkin seeds (pepitas) | 128 g | 8 g | 2.7 g |
| Quinoa, dry | 170 g | 11 g | 3.5 g |
| Raspberries, fresh or frozen | 123 g | 7.7 g | 2.6 g |
| Raw cashews | 137 g | 8.6 g | 2.9 g |
| Red lentils, dry | 190 g | 12 g | 4 g |
| Rice vinegar, unseasoned | 240 g | 15 g | 5 g |
| Roasted peanuts, chopped | 146 g | 9 g | 3 g |
| Rolled oats | 81 g | 5 g | 1.7 g |
| Salt | 288 g | 18 g | 6 g |
| Sesame seeds | 144 g | 9 g | 3 g |
| Shelled edamame, frozen | 155 g | 9.7 g | 3.2 g |
| Small pasta, dry (ditalini or similar) | 110 g | 6.9 g | 2.3 g |
| Soy sauce | 256 g | 16 g | 5.3 g |
| Sparkling water, unsweetened | 240 g | 15 g | 5 g |
| Strawberries | 152 g | 9.5 g | 3.2 g |
| Sugar-free honey | 336 g | 21 g | 7 g |
| Sunflower seed butter | 256 g | 16 g | 5.3 g |
| Tahini | 240 g | 15 g | 5 g |
| Tamari (gluten-free soy sauce) | 256 g | 16 g | 5.3 g |
| Tamarind paste | 272 g | 17 g | 5.7 g |
| Toasted sesame oil | 218 g | 14 g | 4.5 g |
| Tomato paste | 256 g | 16 g | 5.3 g |
| Unsweetened almond milk | 240 g | 15 g | 5 g |
| Unsweetened cocoa powder | 86 g | 5.4 g | 1.8 g |
| Unsweetened coconut flakes | 60 g | 5 g | 1.7 g |
| Unsweetened soy milk | 243 g | 15 g | 5 g |
| Vanilla extract | 202 g | 13 g | 4.2 g |
| Vegetable oil (canola) | 224 g | 14 g | 4.7 g |
| Vital wheat gluten | 120 g | 8 g | 2.7 g |
| Walnuts, chopped | 117 g | 7.5 g | 2.5 g |
| Water | 240 g | 15 g | 5 g |
| Watermelon | 152 g | 9.5 g | 3.2 g |
Why grams are better
Weighing is more consistent than measuring by volume. How full a cup ends up depends on how you fill it: scooped flour packs down and weighs more than flour spooned in and leveled. For baking, a scale takes the guesswork out.
What size is a cup?
A US cup here is 240 mL, the size US nutrition labels use [1]. A tablespoon is 15 mL and a teaspoon is 5 mL, so 1 cup = 16 tablespoons = 48 teaspoons.
The weights come from the same ingredient data used for the nutrition numbers in every recipe here.
General information, not medical advice. If you have a health condition, are pregnant or take medication, check changes with your doctor.
Sources
- [1]21 CFR 101.9, Nutrition labeling of food. https://www.law.cornell.edu/cfr/text/21/101.9