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Cups to Grams by Ingredient

Cups to grams is the most common baking conversion, and the one where precision matters most. A cup of flour and a cup of honey weigh completely different amounts because density varies so widely across ingredients. Most international recipes use grams, so this conversion comes up every time you translate an American recipe for a kitchen scale. For example, 1 cup of wheat bran is 58 g, while 1 cup of honey is 340 g. Choose your ingredient below.

Flours

Flour is where cups-to-grams accuracy matters most. A loosely spooned cup of all-purpose flour weighs around 125g, but a scooped cup can hit 160g. That 30% difference can ruin a bake. Almond flour, coconut flour, and semolina all have very different densities, so never assume one flour converts like another.

breakfast_dining All-Purpose Flour breakfast_dining Almond Flour breakfast_dining Bread Flour breakfast_dining Cake Flour breakfast_dining Coconut Flour breakfast_dining Cornstarch breakfast_dining Oat Flour breakfast_dining Rye Flour breakfast_dining Self-Rising Flour breakfast_dining Semolina Flour breakfast_dining Type 00 Flour breakfast_dining Wheat Bran breakfast_dining Whole Wheat Flour

Sugars

Granulated sugar is one of the more forgiving cup-to-gram conversions because the crystals pack consistently. Brown sugar is the exception: packed brown sugar weighs 220g per cup, but loosely measured it can drop below 180g. Powdered sugar is light and settles heavily during storage.

cake Brown Sugar cake Coconut Sugar cake Granulated Sugar cake Powdered Sugar cake Raw Sugar

Liquids

Liquid cup-to-gram conversions are straightforward because liquids settle evenly. Water is close to 237g per cup. Honey and syrups are significantly heavier (up to 340g per cup), while oils are lighter. For liquids, a scale is fast but not strictly necessary.

water_drop Buttermilk water_drop Coconut Milk water_drop Coconut Oil water_drop Condensed Milk water_drop Cooking Wine water_drop Corn Syrup water_drop Evaporated Milk water_drop Heavy Cream water_drop Honey water_drop Light Cream water_drop Maple Syrup water_drop Milk water_drop Molasses water_drop Olive Oil water_drop Soy Sauce water_drop Tomato Sauce water_drop Vanilla Extract water_drop Vegetable Oil water_drop Water

Dairy & Fats

Dairy densities range from light grated parmesan to heavy cream cheese. Butter is the easiest to measure by wrapper markings (1 stick = 113g = 1/2 cup), but for other dairy products a scale eliminates the guesswork around packing and air pockets.

egg Butter egg Cheddar Cheese (Shredded) egg Cottage Cheese egg Cream Cheese egg Greek Yogurt egg Lard egg Margarine egg Mayonnaise egg Parmesan (Finely Grated) egg Ricotta egg Sour Cream egg Whipped Cream egg Yogurt

Grains & Starches

Grain weights per cup depend on kernel size and shape. Steel-cut oats pack much more tightly than rolled oats, and short-grain rice is denser than long-grain. Always check the specific grain rather than estimating.

set_meal Breadcrumbs set_meal Cornmeal set_meal Couscous set_meal Pearl Barley set_meal Quinoa set_meal Rice (Long Grain) set_meal Rice (Short Grain) set_meal Rolled Oats set_meal Steel Cut Oats

Nuts & Seeds

Nut conversions depend entirely on form. Whole almonds, sliced almonds, and almond flour give three very different gram values for the same cup. Always match the form your recipe specifies.

spa Almonds (Sliced) spa Almonds (Whole) spa Cashews spa Chia Seeds spa Flaxseed spa Peanut Butter spa Peanuts spa Pecans spa Sesame Seeds spa Sunflower Seeds spa Walnuts

Cocoa & Chocolate

Cocoa powder is extremely light per cup (around 86g), while chocolate chips are dense (around 168g). Both settle during storage, so spoon cocoa powder into the cup rather than scooping.

icecream Chocolate Chips icecream Cocoa Powder

Seasonings & Leaveners

Leaveners and salts are usually measured in teaspoons, but some commercial recipes call for cups. At this scale, small density differences between brands become large weight differences.

local_fire_department Kosher Salt (Diamond Crystal) local_fire_department Kosher Salt (Morton) local_fire_department Table Salt

Legumes

Dry legumes are among the densest pantry staples. A cup of dry lentils weighs around 192g, while dry chickpeas come in at about 200g. These conversions are for uncooked dry legumes - cooked legumes absorb water and roughly double in weight per cup.

eco Black Beans eco Chickpeas eco Lentils

Produce & Purees

Produce and puree gram weights per cup depend heavily on preparation. Finely diced onion packs more tightly (about 160g per cup) than rough-chopped. Smooth purees like pumpkin and applesauce are closer to water density, making their conversions more predictable.

lunch_dining Applesauce lunch_dining Carrots (Diced) lunch_dining Mashed Banana lunch_dining Onions (Diced) lunch_dining Potatoes (Diced) lunch_dining Pumpkin Puree lunch_dining Tomato Paste

Eggs

Egg whites and yolks are typically counted, not measured by volume, but large-batch baking and commercial recipes often call for cups. A cup of egg whites weighs about 243g (roughly 8 large whites), while a cup of yolks weighs about 253g (roughly 14 large yolks) because yolks are denser. Weighing gives more consistent results than counting.

egg Egg Whites egg Egg Yolks

Dried Fruits

Dried fruit gram weights per cup vary widely depending on the size of the pieces and how much moisture they retain. Raisins pack tightly at about 145g per cup, cranberries are lighter at about 120g, and shredded coconut is very light at around 80g. Chopping dried fruit before measuring increases the weight per cup because smaller pieces fill gaps.

filter_vintage Dried Cranberries filter_vintage Raisins filter_vintage Shredded Coconut

Related Conversions

swap_horiz Grams to Cups monitor_weight Cups to Ounces fitness_center Cups to Pounds

Frequently Asked Questions

Why do different sources give different grams per cup? expand_more

The main reason is measurement method. A scooped cup of flour weighs more than a spooned-and-leveled cup. Brand differences, humidity, and settling also play a role. This converter uses the spoon-and-level method, which is the standard used by most baking references.

Do I need a kitchen scale, or can I rely on cups? expand_more

For casual cooking, cups are fine. For baking, a scale gives much better consistency. Volume measurements can vary 10-20% depending on technique, while a scale gives the same result every time.

Are US cups and metric cups the same? expand_more

No. A US cup is 236.6 ml, a metric cup (used in Australia and New Zealand) is 250 ml, and an imperial cup (older British recipes) is 284 ml. The same cup of flour gives different gram weights depending on which standard your recipe uses.

Can I just memorize one cups-to-grams number? expand_more

Not for cooking. A cup of flour weighs 125g, a cup of sugar weighs 200g, and a cup of honey weighs 340g. Using a single conversion factor would throw off every recipe. You need the specific ingredient.