Density library
Ingredient weight chart
Grams per cup and per tablespoon for 115 everyday cooking and baking ingredients. Pick one to get a full conversion chart, or search for what is in front of you right now.
Flours & Starches
15 ingredientsThe most error-prone group. Scooping instead of spooning can add 20% weight.
- All-Purpose Flour120 g / cup
7.5 g / tbsp - Bread Flour127 g / cup
7.94 g / tbsp - Cake Flour114 g / cup
7.13 g / tbsp - Self-Rising Flour125 g / cup
7.81 g / tbsp - Whole Wheat Flour113 g / cup
7.06 g / tbsp - Almond Flour96 g / cup
6 g / tbsp - Coconut Flour112 g / cup
7 g / tbsp - Rye Flour102 g / cup
6.38 g / tbsp - Rice Flour158 g / cup
9.88 g / tbsp - Oat Flour88 g / cup
5.5 g / tbsp - Semolina167 g / cup
10.4 g / tbsp - Cornmeal138 g / cup
8.63 g / tbsp - Cornstarch120 g / cup
7.5 g / tbsp - Tapioca Starch120 g / cup
7.5 g / tbsp - Gluten-Free Flour Blend140 g / cup
8.75 g / tbsp
Sugars & Syrups
10 ingredientsPacked brown sugar and pourable syrups behave nothing like granulated sugar.
- Granulated Sugar200 g / cup
12.5 g / tbsp - Brown Sugar (packed)213 g / cup
13.3 g / tbsp - Powdered Sugar120 g / cup
7.5 g / tbsp - Caster Sugar225 g / cup
14.1 g / tbsp - Coconut Sugar154 g / cup
9.63 g / tbsp - Honey340 g / cup
21.3 g / tbsp - Maple Syrup322 g / cup
20.1 g / tbsp - Molasses328 g / cup
20.5 g / tbsp - Corn Syrup328 g / cup
20.5 g / tbsp - Agave Nectar332 g / cup
20.8 g / tbsp
Fats & Oils
6 ingredientsSolid at 4°C, liquid at 40°C — state matters.
Liquids
7 ingredientsClose to water, but not identical.
Dairy & Cheese
12 ingredientsShredded, grated and block cheese differ hugely.
- Yogurt245 g / cup
15.3 g / tbsp - Greek Yogurt280 g / cup
17.5 g / tbsp - Sour Cream240 g / cup
15 g / tbsp - Cream Cheese232 g / cup
14.5 g / tbsp - Ricotta246 g / cup
15.4 g / tbsp - Shredded Cheddar113 g / cup
7.06 g / tbsp - Grated Parmesan100 g / cup
6.25 g / tbsp - Sweetened Condensed Milk306 g / cup
19.1 g / tbsp - Evaporated Milk252 g / cup
15.8 g / tbsp - Egg (beaten)243 g / cup
15.2 g / tbsp - Egg Whites243 g / cup
15.2 g / tbsp - Egg Yolks240 g / cup
15 g / tbsp
Grains, Rice & Legumes
11 ingredientsAlways weigh raw unless a recipe says cooked.
- White Rice (uncooked)185 g / cup
11.6 g / tbsp - Brown Rice (uncooked)190 g / cup
11.9 g / tbsp - Cooked White Rice158 g / cup
9.88 g / tbsp - Rolled Oats90 g / cup
5.63 g / tbsp - Quinoa (uncooked)170 g / cup
10.6 g / tbsp - Couscous173 g / cup
10.8 g / tbsp - Pearl Barley200 g / cup
12.5 g / tbsp - Dried Lentils192 g / cup
12 g / tbsp - Bulgur140 g / cup
8.75 g / tbsp - Black Beans (cooked)172 g / cup
10.8 g / tbsp - Chickpeas (cooked)164 g / cup
10.3 g / tbsp
Nuts, Seeds & Butters
12 ingredientsWhole, halved, chopped and ground all pack differently.
- Whole Almonds143 g / cup
8.94 g / tbsp - Sliced Almonds92 g / cup
5.75 g / tbsp - Chopped Walnuts117 g / cup
7.31 g / tbsp - Chopped Pecans99 g / cup
6.19 g / tbsp - Cashews137 g / cup
8.56 g / tbsp - Peanuts146 g / cup
9.13 g / tbsp - Pistachios123 g / cup
7.69 g / tbsp - Peanut Butter258 g / cup
16.1 g / tbsp - Almond Butter256 g / cup
16 g / tbsp - Tahini240 g / cup
15 g / tbsp - Chia Seeds170 g / cup
10.6 g / tbsp - Sesame Seeds144 g / cup
9 g / tbsp
Chocolate & Cocoa
4 ingredientsSifted cocoa can be 15% lighter per cup.
Leaveners, Salt & Spices
11 ingredientsSmall amounts, big consequences. Weigh in grams whenever you can.
- Baking Powder192 g / cup
12 g / tbsp - Baking Soda220 g / cup
13.8 g / tbsp - Table Salt292 g / cup
18.3 g / tbsp - Kosher Salt145 g / cup
9.06 g / tbsp - Fine Sea Salt273 g / cup
17.1 g / tbsp - Active Dry Yeast149 g / cup
9.31 g / tbsp - Instant Yeast149 g / cup
9.31 g / tbsp - Cream of Tartar144 g / cup
9 g / tbsp - Ground Cinnamon132 g / cup
8.25 g / tbsp - Ground Black Pepper115 g / cup
7.19 g / tbsp - Vanilla Extract202 g / cup
12.6 g / tbsp
Fruit & Vegetables
18 ingredientsCut size changes the volume more than anything else.
- Blueberries148 g / cup
9.25 g / tbsp - Sliced Strawberries166 g / cup
10.4 g / tbsp - Raspberries123 g / cup
7.69 g / tbsp - Mashed Banana225 g / cup
14.1 g / tbsp - Diced Apple125 g / cup
7.81 g / tbsp - Shredded Zucchini124 g / cup
7.75 g / tbsp - Shredded Carrots110 g / cup
6.88 g / tbsp - Chopped Onion160 g / cup
10 g / tbsp - Fresh Spinach30 g / cup
1.88 g / tbsp - Chopped Kale67 g / cup
4.19 g / tbsp - Corn Kernels154 g / cup
9.63 g / tbsp - Green Peas145 g / cup
9.06 g / tbsp - Mashed Potato210 g / cup
13.1 g / tbsp - Pumpkin Puree245 g / cup
15.3 g / tbsp - Applesauce244 g / cup
15.3 g / tbsp - Raisins145 g / cup
9.06 g / tbsp - Dried Cranberries120 g / cup
7.5 g / tbsp - Chopped Dates147 g / cup
9.19 g / tbsp
Pantry & Condiments
9 ingredientsThick sauces are much heavier than water per cup.
- Dry Breadcrumbs108 g / cup
6.75 g / tbsp - Panko60 g / cup
3.75 g / tbsp - Graham Cracker Crumbs100 g / cup
6.25 g / tbsp - Mini Marshmallows50 g / cup
3.13 g / tbsp - Tomato Paste262 g / cup
16.4 g / tbsp - Ketchup273 g / cup
17.1 g / tbsp - Mayonnaise220 g / cup
13.8 g / tbsp - Ground Coffee85 g / cup
5.31 g / tbsp - Powdered Milk68 g / cup
4.25 g / tbsp
How to read this chart
Every figure is the weight of one US customary cup (236.6 ml) of that ingredient, measured the way a recipe writer would expect: dry goods spooned in and levelled, brown sugar packed, liquids poured to the line. The gram-per-tablespoon value is derived from the same density, so the two always agree.
Density is a property of the material, not the container, which is why the same 120 g of flour can fill anywhere from 0.8 to 1.0 cups depending on how it is handled. If a recipe depends on a ratio — hydration in bread, fat in pastry, sugar in a meringue — weigh it.
Groups where cups fail hardest
- Flours and cocoa: compressible powders. Scooping can add 20–25% weight.
- Leaveners and salt: tiny volumes with large effects, and brands differ wildly (Diamond Crystal versus Morton kosher salt is nearly a 2× difference by volume).
- Shredded and chopped foods: the cut size, not the food, determines how much fits in the cup.
- Sticky liquids: honey, syrup and molasses cling to the cup, so you lose a measurable amount every time.