Methodology
Most conversion sites publish a number with no explanation. Every gram-per-cup figure here is attributed to a published reference, and you can see which one on each ingredient page.
115
Ingredients with sourced densities
11
Ingredient categories
236.588 ml
The US customary cup we use
Ranked by how much weight we give them when figures disagree.
The Food and Agriculture Organization publishes a density database compiled from peer-reviewed food science literature, giving specific gravity and bulk density figures for a wide range of foods. It is the most rigorous public source for liquid and semi-solid densities.
Used for: Oils, syrups, honey, milk, cream, purées and other liquids.
The US National Institute of Standards and Technology publishes Handbook 133 for the inspection of packaged goods, which includes standard bulk densities used in legal net-weight verification. These figures reflect how products actually settle in packaging.
Used for: Granulated sugars, salts, flours and other packaged dry goods.
The USDA maintains gram weights for common household portions of thousands of foods, derived from measured samples. Where the USDA lists a cup weight for an ingredient, we use it in preference to a calculated value.
Used for: Grains, legumes, nuts, produce, dairy and prepared foods.
For a handful of ingredients where no authoritative dataset exists, we use the conversion figures published consistently across major recipe publishers and flour millers. Where a manufacturer prints a weight on the bag, that figure takes precedence.
Used for: Speciality flours, baking chips, shredded coconut and similar items.
We prefer the source whose measurement method matches how a home cook fills a cup. For flour that means the spooned-and-levelled convention at roughly 125 g per cup, not the higher figure you get by scooping from the bag.
The bag wins. A miller measuring their own product is more accurate than any general table, so if your flour packaging gives grams per cup, use that figure.
Chopped vegetables, shredded cheese and grated chocolate depend entirely on cut size. For these we publish a figure for the most common preparation and say so in the ingredient note rather than pretending to a precision that does not exist.
We store unrounded gram-per-cup values and round only at display time, so chained conversions do not accumulate error. Results under 10 g show one decimal place; larger results are whole grams.
Volume-to-weight conversion is inherently approximate. Humidity, brand, grind, settling and technique all move the number by a few percent. For anything where precision genuinely matters, weigh the ingredient.
Every ingredient in the database, its gram weight per US cup, and the source behind it.
| Ingredient | g / cup | g / tbsp | Source |
|---|---|---|---|
| All-Purpose Flour | 120 | 7.5 | FAO / INFOODS density database |
| Bread Flour | 127 | 7.9 | FAO / INFOODS density database |
| Cake Flour | 114 | 7.1 | FAO / INFOODS density database |
| Self-Rising Flour | 125 | 7.8 | FAO / INFOODS density database |
| Whole Wheat Flour | 113 | 7.1 | FAO / INFOODS density database |
| Almond Flour | 96 | 6 | USDA FoodData Central |
| Coconut Flour | 112 | 7 | USDA FoodData Central |
| Rye Flour | 102 | 6.4 | FAO / INFOODS density database |
| Rice Flour | 158 | 9.9 | FAO / INFOODS density database |
| Oat Flour | 88 | 5.5 | USDA FoodData Central |
| Semolina | 167 | 10.4 | FAO / INFOODS density database |
| Cornmeal | 138 | 8.6 | FAO / INFOODS density database |
| Cornstarch | 120 | 7.5 | FAO / INFOODS density database |
| Tapioca Starch | 120 | 7.5 | FAO / INFOODS density database |
| Gluten-Free Flour Blend | 140 | 8.8 | Manufacturer & Metric Kitchen references |
| Ingredient | g / cup | g / tbsp | Source |
|---|---|---|---|
| Granulated Sugar | 200 | 12.5 | FAO / INFOODS density database |
| Brown Sugar (packed) | 213 | 13.3 | FAO / INFOODS density database |
| Powdered Sugar | 120 | 7.5 | FAO / INFOODS density database |
| Caster Sugar | 225 | 14.1 | FAO / INFOODS density database |
| Coconut Sugar | 154 | 9.6 | USDA FoodData Central |
| Honey | 340 | 21.3 | USDA FoodData Central |
| Maple Syrup | 322 | 20.1 | USDA FoodData Central |
| Molasses | 328 | 20.5 | USDA FoodData Central |
| Corn Syrup | 328 | 20.5 | USDA FoodData Central |
| Agave Nectar | 332 | 20.8 | USDA FoodData Central |
| Ingredient | g / cup | g / tbsp | Source |
|---|---|---|---|
| Butter | 227 | 14.2 | USDA FoodData Central |
| Margarine | 227 | 14.2 | USDA FoodData Central |
| Shortening | 205 | 12.8 | USDA FoodData Central |
| Vegetable Oil | 218 | 13.6 | USDA FoodData Central |
| Olive Oil | 216 | 13.5 | USDA FoodData Central |
| Coconut Oil (melted) | 218 | 13.6 | USDA FoodData Central |
| Ingredient | g / cup | g / tbsp | Source |
|---|---|---|---|
| Water | 237 | 14.8 | NIST Handbook 133 |
| Milk | 244 | 15.3 | USDA FoodData Central |
| Buttermilk | 245 | 15.3 | USDA FoodData Central |
| Heavy Cream | 238 | 14.9 | USDA FoodData Central |
| Half and Half | 242 | 15.1 | USDA FoodData Central |
| Vinegar | 239 | 14.9 | USDA FoodData Central |
| Soy Sauce | 255 | 15.9 | USDA FoodData Central |
| Ingredient | g / cup | g / tbsp | Source |
|---|---|---|---|
| Yogurt | 245 | 15.3 | USDA FoodData Central |
| Greek Yogurt | 280 | 17.5 | USDA FoodData Central |
| Sour Cream | 240 | 15 | USDA FoodData Central |
| Cream Cheese | 232 | 14.5 | USDA FoodData Central |
| Ricotta | 246 | 15.4 | USDA FoodData Central |
| Shredded Cheddar | 113 | 7.1 | USDA FoodData Central |
| Grated Parmesan | 100 | 6.3 | USDA FoodData Central |
| Sweetened Condensed Milk | 306 | 19.1 | USDA FoodData Central |
| Evaporated Milk | 252 | 15.8 | USDA FoodData Central |
| Egg (beaten) | 243 | 15.2 | USDA FoodData Central |
| Egg Whites | 243 | 15.2 | USDA FoodData Central |
| Egg Yolks | 240 | 15 | USDA FoodData Central |
| Ingredient | g / cup | g / tbsp | Source |
|---|---|---|---|
| White Rice (uncooked) | 185 | 11.6 | USDA FoodData Central |
| Brown Rice (uncooked) | 190 | 11.9 | USDA FoodData Central |
| Cooked White Rice | 158 | 9.9 | USDA FoodData Central |
| Rolled Oats | 90 | 5.6 | USDA FoodData Central |
| Quinoa (uncooked) | 170 | 10.6 | USDA FoodData Central |
| Couscous | 173 | 10.8 | USDA FoodData Central |
| Pearl Barley | 200 | 12.5 | USDA FoodData Central |
| Dried Lentils | 192 | 12 | USDA FoodData Central |
| Bulgur | 140 | 8.8 | USDA FoodData Central |
| Black Beans (cooked) | 172 | 10.8 | USDA FoodData Central |
| Chickpeas (cooked) | 164 | 10.3 | USDA FoodData Central |
| Ingredient | g / cup | g / tbsp | Source |
|---|---|---|---|
| Whole Almonds | 143 | 8.9 | USDA FoodData Central |
| Sliced Almonds | 92 | 5.8 | USDA FoodData Central |
| Chopped Walnuts | 117 | 7.3 | USDA FoodData Central |
| Chopped Pecans | 99 | 6.2 | USDA FoodData Central |
| Cashews | 137 | 8.6 | USDA FoodData Central |
| Peanuts | 146 | 9.1 | USDA FoodData Central |
| Pistachios | 123 | 7.7 | USDA FoodData Central |
| Peanut Butter | 258 | 16.1 | USDA FoodData Central |
| Almond Butter | 256 | 16 | USDA FoodData Central |
| Tahini | 240 | 15 | USDA FoodData Central |
| Chia Seeds | 170 | 10.6 | USDA FoodData Central |
| Sesame Seeds | 144 | 9 | USDA FoodData Central |
| Ingredient | g / cup | g / tbsp | Source |
|---|---|---|---|
| Cocoa Powder | 85 | 5.3 | FAO / INFOODS density database |
| Chocolate Chips | 170 | 10.6 | USDA FoodData Central |
| Chopped Chocolate | 168 | 10.5 | USDA FoodData Central |
| Shredded Coconut | 85 | 5.3 | USDA FoodData Central |
| Ingredient | g / cup | g / tbsp | Source |
|---|---|---|---|
| Baking Powder | 192 | 12 | NIST Handbook 133 |
| Baking Soda | 220 | 13.8 | NIST Handbook 133 |
| Table Salt | 292 | 18.3 | NIST Handbook 133 |
| Kosher Salt | 145 | 9.1 | NIST Handbook 133 |
| Fine Sea Salt | 273 | 17.1 | NIST Handbook 133 |
| Active Dry Yeast | 149 | 9.3 | NIST Handbook 133 |
| Instant Yeast | 149 | 9.3 | NIST Handbook 133 |
| Cream of Tartar | 144 | 9 | NIST Handbook 133 |
| Ground Cinnamon | 132 | 8.3 | USDA FoodData Central |
| Ground Black Pepper | 115 | 7.2 | USDA FoodData Central |
| Vanilla Extract | 202 | 12.6 | USDA FoodData Central |
| Ingredient | g / cup | g / tbsp | Source |
|---|---|---|---|
| Blueberries | 148 | 9.3 | USDA FoodData Central |
| Sliced Strawberries | 166 | 10.4 | USDA FoodData Central |
| Raspberries | 123 | 7.7 | USDA FoodData Central |
| Mashed Banana | 225 | 14.1 | USDA FoodData Central |
| Diced Apple | 125 | 7.8 | USDA FoodData Central |
| Shredded Zucchini | 124 | 7.8 | USDA FoodData Central |
| Shredded Carrots | 110 | 6.9 | USDA FoodData Central |
| Chopped Onion | 160 | 10 | USDA FoodData Central |
| Fresh Spinach | 30 | 1.9 | USDA FoodData Central |
| Chopped Kale | 67 | 4.2 | USDA FoodData Central |
| Corn Kernels | 154 | 9.6 | USDA FoodData Central |
| Green Peas | 145 | 9.1 | USDA FoodData Central |
| Mashed Potato | 210 | 13.1 | USDA FoodData Central |
| Pumpkin Puree | 245 | 15.3 | USDA FoodData Central |
| Applesauce | 244 | 15.3 | USDA FoodData Central |
| Raisins | 145 | 9.1 | USDA FoodData Central |
| Dried Cranberries | 120 | 7.5 | USDA FoodData Central |
| Chopped Dates | 147 | 9.2 | USDA FoodData Central |
| Ingredient | g / cup | g / tbsp | Source |
|---|---|---|---|
| Dry Breadcrumbs | 108 | 6.8 | USDA FoodData Central |
| Panko | 60 | 3.8 | USDA FoodData Central |
| Graham Cracker Crumbs | 100 | 6.3 | USDA FoodData Central |
| Mini Marshmallows | 50 | 3.1 | USDA FoodData Central |
| Tomato Paste | 262 | 16.4 | USDA FoodData Central |
| Ketchup | 273 | 17.1 | USDA FoodData Central |
| Mayonnaise | 220 | 13.8 | USDA FoodData Central |
| Ground Coffee | 85 | 5.3 | USDA FoodData Central |
| Powdered Milk | 68 | 4.3 | USDA FoodData Central |
No conversion from volume to weight is exact, because ingredient density varies with brand, grind, humidity and how the cup was filled. Our figures represent standard measuring conventions and are typically within a few percent of what you will weigh.
The US customary cup of 236.588 ml, because that is the unit American recipes are written in. Australian and New Zealand recipes use a 250 ml metric cup, which is about 5.6% larger.
Different sites assume different filling methods. We use the spooned-and-levelled convention that recipe developers write for. A scooped cup genuinely weighs more, which is why the same ingredient can be listed at 125 g on one site and 145 g on another.
The underlying density figures come from public reference sources listed above, so go to the originals for authoritative use. Please do not scrape the site — link to it instead.
Tell us which ingredient and what your scale says. Include the source or the packaging weight if you have it, and we will re-check the figure.
