Ingredient cups to grams reference chart
Reference weights for a US customary cup (236.6mL). Match the food and method; use the recipe’s own gram weight when provided.
| Ingredient | Food / method | Grams / US cup | Source |
|---|---|---|---|
| Agave nectar | Sweetener, syrup, agave · cup | 220g | Source record |
| All-purpose flour | Wheat flour, white, all-purpose, unenriched · cup | 125g | Source record |
| All-purpose flour | King Arthur all-purpose flour | 120g | Source record |
| Almond flour | King Arthur almond flour | 96g | Source record |
| Almond milk | Beverages, almond milk, unsweetened, shelf stable · cup | 262g | Source record |
| almond paste nuts | Nuts, almond paste · cup, firmly packed | 227g | Source record |
| Almonds | Nuts, almonds · cup, whole | 143g | Source record |
| Almonds | Nuts, almonds · cup, slivered | 108g | Source record |
| Almonds | Nuts, almonds · cup, ground | 95g | Source record |
| Almonds | Nuts, almonds · cup, sliced | 92g | Source record |
| apple cider vinegar | Vinegar, cider · cup | 239g | Source record |
| Applesauce | Applesauce, canned, unsweetened, with added ascorbic acid · cup | 244g | Source record |
| arrowroot | Arrowroot flour · cup | 128g | Source record |
| Arrowroot powder | Arrowroot flour · cup | 128g | Source record |
| Avocado oil | Oil, avocado · cup | 218g | Source record |
| Baking powder | King Arthur baking powder | 192g | Source record |
| Baking soda | King Arthur baking soda | 288g | Source record |
| black beans | Beans, black, mature seeds, raw · cup | 194g | Source record |
| black beans | Cooked, boiled, without salt | 172g | Source record |
| Bread flour | Wheat flours, bread, unenriched · cup unsifted, dipped | 137g | Source record |
| brown rice flour | Rice flour, brown · cup | 158g | Source record |
| Brown sugar | Sugars, brown · cup packed | 220g | Source record |
| Brown sugar | Sugars, brown · cup unpacked | 145g | Source record |
| brown sugars | Sugars, brown · cup packed | 220g | Source record |
| brown sugars | Sugars, brown · cup unpacked | 145g | Source record |
| bulb raw fennel | Fennel, bulb, raw · cup, sliced | 87g | Source record |
| Butter | Butter, without salt · cup | 227g | Source record |
| Buttermilk | Milk, buttermilk, fluid, whole · cup | 245g | Source record |
| Cake flour | Wheat flour, white, cake, enriched · cup unsifted, dipped | 137g | Source record |
| Canola oil | Oil, canola · cup | 218g | Source record |
| carob powder | Carob flour · cup | 103g | Source record |
| Cashews | Nuts, cashew nuts, dry roasted, with salt added · cup, halves and whole | 137g | Source record |
| Chickpea flour | Chickpea flour (besan) · cup | 92g | Source record |
| cider vinegar | Vinegar, cider · cup | 239g | Source record |
| Cocoa powder | Cocoa, dry powder, unsweetened · cup | 86g | Source record |
| Coconut flour | King Arthur coconut flour | 128g | Source record |
| Coconut milk | Nuts, coconut milk, canned (liquid expressed from grated meat and water) · cup | 226g | Source record |
| Coconut oil | Oil, coconut · cup | 218g | Source record |
| Coconut sugar | King Arthur coconut sugar | 154g | Source record |
| coffee brewed breakfast blend beverages | Beverages, coffee, brewed, breakfast blend · cup | 248g | Source record |
| Cornstarch | Cornstarch · cup | 128g | Source record |
| cranberry juice | Cranberry juice, unsweetened · cup | 253g | Source record |
| Cream cheese | Cheese, cream · cup | 232g | Source record |
| crude wheat germ | Wheat germ, crude · cup | 115g | Source record |
| dark corn syrup | Syrups, corn, dark · cup | 328g | Source record |
| deglet noor dates | Dates, deglet noor · cup, chopped | 147g | Source record |
| dried sulfured uncooked apricots | Apricots, dried, sulfured, uncooked · cup, halves | 130g | Source record |
| dry couscous | Couscous, dry · cup | 173g | Source record |
| dry enriched pasta | Pasta, dry, enriched · cup farfalle | 81g | Source record |
| dry enriched pasta | Pasta, dry, enriched · cup shells | 64g | Source record |
| dry enriched pasta | Pasta, dry, enriched · cup rotini | 96g | Source record |
| dry enriched pasta | Pasta, dry, enriched · cup elbows | 122g | Source record |
| dry enriched pasta | Pasta, dry, enriched · cup spaghetti | 91g | Source record |
| dry enriched pasta | Pasta, dry, enriched · cup penne | 95g | Source record |
| dry enriched pasta | Pasta, dry, enriched · cup lasagna | 90g | Source record |
| dry unenriched pasta | Pasta, dry, unenriched · cup rotini | 96g | Source record |
| dry unenriched pasta | Pasta, dry, unenriched · cup lasagna | 90g | Source record |
| dry unenriched pasta | Pasta, dry, unenriched · cup farfalle | 81g | Source record |
| dry unenriched pasta | Pasta, dry, unenriched · cup shells | 64g | Source record |
| dry unenriched pasta | Pasta, dry, unenriched · cup elbows | 122g | Source record |
| dry unenriched pasta | Pasta, dry, unenriched · cup spaghetti | 91g | Source record |
| dry unenriched pasta | Pasta, dry, unenriched · cup penne | 95g | Source record |
| dutch process cocoa | Cocoa, dry powder, unsweetened, processed with alkali · cup | 86g | Source record |
| Edamame | Edamame, frozen, prepared · cup | 155g | Source record |
| Egg white | Egg, white, raw, fresh · cup | 243g | Source record |
| Flax seeds | Seeds, flaxseed · cup, whole | 168g | Source record |
| Flaxseed oil | Oil, flaxseed, contains added sliced flaxseed · cup | 219g | Source record |
| fresh parsley | Parsley, fresh · cup chopped | 60g | Source record |
| golden seedless raisins | Raisins, golden, seedless · cup (not packed) | 145g | Source record |
| golden seedless raisins | Raisins, golden, seedless · cup, packed | 165g | Source record |
| Granulated sugar | Sugars, granulated · cup | 200g | Source record |
| granulated sugars | Sugars, granulated · cup | 200g | Source record |
| grapeseed oil | Oil, grapeseed · cup | 218g | Source record |
| Greek yogurt | FAGE Total 0% plain | 223.4g | Source record |
| Greek yogurt | FAGE Total 2% plain | 223.4g | Source record |
| Greek yogurt | FAGE Total 5% plain | 223.4g | Source record |
| Greek yogurt | Chobani whole milk plain | 223.4g | Source record |
| Half and half | Cream, fluid, half and half · cup | 242g | Source record |
| Heavy cream | Cream, fluid, heavy whipping · cup, whipped | 120g | Source record |
| Heavy cream | Cream, fluid, heavy whipping · cup, fluid (yields 2 cups whipped) | 238g | Source record |
| Honey | Honey · cup | 339g | Source record |
| lard | Lard · cup | 205g | Source record |
| lard and vegetable oil shortening industrial | Shortening industrial, lard and vegetable oil · cup | 205g | Source record |
| Large egg | Egg, whole, raw, fresh · cup (4.86 large eggs) | 243g | Source record |
| lemon juice | Lemon juice, raw · cup | 244g | Source record |
| Lentils | Lentils, raw · cup | 192g | Source record |
| Macadamia nuts | Nuts, macadamia nuts, raw · cup, whole or halves | 134g | Source record |
| macadamia nuts raw nuts | Nuts, macadamia nuts, raw · cup, whole or halves | 134g | Source record |
| Maple syrup | Syrups, maple · cup | 315g | Source record |
| Maple syrup | Syrups, maple · serving 1/4 cup | 83g | Source record |
| Miso paste | Miso · cup | 275g | Source record |
| Olive oil | Oil, olive, salad or cooking · cup | 216g | Source record |
| palm oil | Oil, palm · cup | 216g | Source record |
| Peanut butter | Peanut butter, smooth style, without salt · cup | 258g | Source record |
| Pecans | Nuts, pecans · cup, chopped | 109g | Source record |
| Pecans | Nuts, pecans · cup, halves | 99g | Source record |
| Pine nuts | Nuts, pine nuts, dried · cup | 135g | Source record |
| pink or red raw lentils | Lentils, pink or red, raw · cup | 192g | Source record |
| plain yogurt | Yogurt, plain, low fat · cup (8 fl oz) | 245g | Source record |
| pomegranate juice | Pomegranate juice, bottled · cup | 249g | Source record |
| Powdered sugar | Sugars, powdered · cup sifted | 100g | Source record |
| Powdered sugar | Sugars, powdered · cup unsifted | 120g | Source record |
| prepared yellow mustard | Mustard, prepared, yellow · cup | 249g | Source record |
| Protein powder | Beverages, Protein powder whey based · cup | 97g | Source record |
| Pumpkin puree | Pumpkin, canned, with salt · cup | 245g | Source record |
| Pumpkin seeds | Seeds, pumpkin and squash seed kernels, dried · cup | 129g | Source record |
| Quinoa | Quinoa, cooked · cup | 185g | Source record |
| raw all commercial varieties avocados | Avocados, raw, all commercial varieties · cup, pureed | 230g | Source record |
| raw all commercial varieties avocados | Avocados, raw, all commercial varieties · cup, cubes | 150g | Source record |
| raw all commercial varieties avocados | Avocados, raw, all commercial varieties · cup, sliced | 146g | Source record |
| raw apricots | Apricots, raw · cup, halves | 155g | Source record |
| raw apricots | Apricots, raw · cup, sliced | 165g | Source record |
| raw california avocados | Avocados, raw, California · cup, pureed | 230g | Source record |
| raw garlic | Garlic, raw · cup | 136g | Source record |
| raw lemon juice | Lemon juice, raw · cup | 244g | Source record |
| raw onions | Onions, raw · cup, chopped | 160g | Source record |
| raw onions | Onions, raw · cup, sliced | 115g | Source record |
| raw strawberries | Strawberries, raw · cup, pureed | 232g | Source record |
| raw strawberries | Strawberries, raw · cup, sliced | 166g | Source record |
| raw strawberries | Strawberries, raw · cup, halves | 152g | Source record |
| raw strawberries | Strawberries, raw · cup, whole | 144g | Source record |
| red wine vinegar | Vinegar, red wine · cup | 239g | Source record |
| Rice | Rice, white, long-grain, parboiled, enriched, cooked · cup | 158g | Source record |
| Rice | Dry, raw enriched long-grain white rice | 185g | Source record |
| Rice flour | Rice flour, white, unenriched · cup | 158g | Source record |
| roasted cooked buckwheat groats | Buckwheat groats, roasted, cooked · cup | 168g | Source record |
| Rolled oats | Old-fashioned or quick-cooking oats, dry | 89g | Source record |
| Rolled oats | King Arthur rolled oats, dry | 113g | Source record |
| Salt | Salt, table · cup | 292g | Source record |
| self rising flour | Wheat flour, white, all-purpose, self-rising, enriched · cup | 125g | Source record |
| self rising flour | King Arthur self-rising flour | 113g | Source record |
| sesame salad or cooking oil | Oil, sesame, salad or cooking · cup | 218g | Source record |
| Shortening | Shortening, vegetable, household, composite · cup | 205g | Source record |
| Sour cream | Cream, sour, cultured · cup | 230g | Source record |
| Soy sauce | Soy sauce made from soy and wheat (shoyu) · cup | 255g | Source record |
| spanish raw peanuts | Peanuts, spanish, raw · cup | 146g | Source record |
| spinach souffle | Spinach souffle · cup | 136g | Source record |
| Spirulina powder | Seaweed, spirulina, dried · cup | 112g | Source record |
| Steel cut oats | King Arthur steel-cut oats, dry | 140g | Source record |
| Sunflower seeds | Seeds, sunflower seed kernels, dried · cup | 140g | Source record |
| Sunflower seeds | Seeds, sunflower seed kernels, dried · cup, with hulls, edible yield | 46g | Source record |
| Tapioca flour | King Arthur tapioca starch/flour | 113g | Source record |
| Tapioca Starch | King Arthur tapioca starch/flour | 113g | Source record |
| Tempeh | Tempeh · cup | 166g | Source record |
| teriyaki sauce | Sauce, teriyaki, ready-to-serve · cup | 288g | Source record |
| Tomato paste | Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) · cup | 264g | Source record |
| Tomato paste | Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) · cup | 262g | Source record |
| Tomato sauce | Tomato products, canned, sauce · cup | 245g | Source record |
| Vanilla extract | Vanilla extract · cup | 208g | Source record |
| Vegetable broth | Soup, SWANSON, vegetable broth · cup | 220g | Source record |
| Vegetable oil | Oil, vegetable, soybean, refined · cup | 218g | Source record |
| Walnuts | Nuts, walnuts, english · cup, ground | 80g | Source record |
| Walnuts | Nuts, walnuts, english · cup, chopped | 117g | Source record |
| Walnuts | Nuts, walnuts, english · cup, in shell, edible yield (7 nuts) | 28g | Source record |
| Walnuts | Nuts, walnuts, english · cup pieces or chips | 120g | Source record |
| Walnuts | Nuts, walnuts, english · cup shelled (50 halves) | 100g | Source record |
| walnuts english nuts | Nuts, walnuts, english · cup, ground | 80g | Source record |
| walnuts english nuts | Nuts, walnuts, english · cup, chopped | 117g | Source record |
| walnuts english nuts | Nuts, walnuts, english · cup, in shell, edible yield (7 nuts) | 28g | Source record |
| walnuts english nuts | Nuts, walnuts, english · cup pieces or chips | 120g | Source record |
| walnuts english nuts | Nuts, walnuts, english · cup shelled (50 halves) | 100g | Source record |
| Water | Water, bottled, generic · cup | 237g | Source record |
| white all purpose enriched bleached wheat flour | Wheat flour, white, all-purpose, enriched, bleached · cup | 125g | Source record |
| white bread enriched wheat flour | Wheat flour, white, bread, enriched · cup | 137g | Source record |
| white long grain regular raw enriched rice | Rice, white, long-grain, regular, raw, enriched · cup | 185g | Source record |
| whole grain yellow corn flour | Corn flour, whole-grain, yellow · cup | 117g | Source record |
| whole groat buckwheat flour | Buckwheat flour, whole-groat · cup | 120g | Source record |
| Whole milk | Milk, whole, 3.25% milkfat, with added vitamin D · cup | 244g | Source record |
| Whole wheat flour | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) · cup | 120g | Source record |
| winter acorn raw squash | Squash, winter, acorn, raw · cup, cubes | 140g | Source record |
| worcestershire sauce | Sauce, worcestershire · cup | 275g | Source record |
| yellow masa enriched corn flour | Corn flour, yellow, masa, enriched · cup | 114g | Source record |
| yolk raw fresh egg | Egg, yolk, raw, fresh · cup | 243g | Source record |