Finally after four years I can check something off my to do list: make a cups to gram conversion chart for common cooking ingredients!
As an American living in the UK I’ve had my fair share of headaches as I convert ingredients to and from the metric system. At this point I’ve gotten pretty good at converting things over in my head, but there are still SO many that I’m constantly having to look up.
So for your sake and mine I’ve compiled a list of some of the most widely used ingredients converted from cups to grams to ounces (and sometimes millilitres!).
Cups to Grams Disclaimer
The frustrating thing about converting between cups to grams is that you’ll often find different results for how much something weighs based on where you look. This is because how you measure out a cup can look very different depending on your method.
Think about brown sugar: in recipes using cups you’ll often see brown sugar followed by ‘tightly packed’ or ‘lightly packed’. A tightly packed cup of brown sugar will weigh more than a lightly packed cup because there’s more in it – it’s got more density!
These amounts are based off of what I get in my own kitchen with my kitchen scale. I tried to make sure my amounts listed are as accurate as possible, but sometimes things might just be a little bit off. That being said I did cross check all of my amounts with online results to come up with the most universal result.
How to find what you’re looking for
As of now I’ve organised everything alphabetically so you can just scroll until you find what you’re looking for. I recommend using a search shortcut to search the ingredient specifically:
Press. Ctrl + F (Windows) or ⌘ Command + F (Mac) and then type in your ingredient in the search box.
Feel free to bookmark this page for future use. I’ll be adding more ingredients and conversions all the time. If you have any requests for conversions you’d like to see just let me know in the comments and I’ll add a chart for you!
All Purpose Flour Flour (Wheat)
| 1 tablespoon | 8 grams | .3 ounces |
| 1/8 US cup | 16 grams | .6 ounces |
| 1/4 US cup | 31 grams | 1.1 ounces |
| 1/3 US cup | 42 grams | 1.5 ounces |
| 1/2 US cup | 63 grams | 2.2 ounces |
| 2/3 US cup | 83 grams | 2.9 ounces |
| 3/4 US cup | 93 grams | 3.3 ounces |
| 1 US cup | 125 grams | 4.4 ounces |
Almond Flour
Almond meal - is similar to almond flour but not as finely ground. In many cases you can substitute almond flour/almond meal interchangeably but because of their slight differences in weight the recipe may be affected.| 1 tablespoon | 6 grams | .2 ounces |
| 1/8 US cup | 12 grams | .4 ounces |
| 1/4 US cup | 24 grams | .8 ounces |
| 1/3 US cup | 32 grams | 1.1 ounces |
| 1/2 US cup | 48 grams | 1.7 ounces |
| 2/3 US cup | 64 grams | 2.3 ounces |
| 3/4 US cup | 72 grams | 2.5 ounces |
| 1 US cup | 96 grams | 3.39 ounces |
Almonds - Sliced
| 1/8 US cup | 11.5 grams | .4 ounces |
| 1/4 US cup | 23 grams | .8 ounces |
| 1/3 US cup | 31 grams | 1 ounce |
| 1/2 US cup | 46 grams | 1.6 ounces |
| 2/3 US cup | 63 grams | 2.2 ounces |
| 3/4 US cup | 69 grams | 2.4 ounces |
| 1 US cup | 92 grams | 3.2 ounces |
Almonds - Whole
| 1/8 US cup | 18 grams | .6 ounces |
| 1/4 US cup | 36 grams | 1.3 ounces |
| 1/3 US cup | 48 grams | 1.7 ounces |
| 1/2 US cup | 71.5 grams | 2.5 ounces |
| 2/3 US cup | 96 grams | 3.4 ounces |
| 3/4 US cup | 108 grams | 3.8 ounces |
| 1 US cup | 143 grams | 5 ounces |
Arrowroot Starch
| 1 tablespoon | 8 grams | .25 ounces |
| 1/8 US cup | 16 grams | .56 ounces |
| 1/4 US cup | 32 grams | 1.2 ounces |
| 1/3 US cup | 43 grams | 1.5 ounces |
| 1/2 US cup | 64 grams | 2.2 ounces |
| 2/3 US cup | 85 grams | 3 ounces |
| 3/4 US cup | 96 grams | 3.4 ounces |
| 1 US cup | 128 grams | 4.5 ounces |
Banana - Mashed
| 1/8 US cup | 28 grams | 1 ounce |
| 1/4 US cup | 56 grams | 2 ounces |
| 1/3 US cup | 75 grams | 2.6 ounces |
| 1/2 US cup | 112 grams | 4 ounces |
| 2/3 US cup | 150 grams | 5.3 ounces |
| 3/4 US cup | 169 grams | 6 ounces |
| 1 US cup | 225 grams | 8 ounces |
Blueberries - Fresh
1 pint = 2 cups| 1/8 US cup | 18 grams | .6 ounces |
| 1/4 US cup | 37 grams | 1.3 ounces |
| 1/3 US cup | 50 grams | 1.7 ounces |
| 1/2 US cup | 74 grams | 2.6 ounces |
| 2/3 US cup | 98 grams | 3.5 ounces |
| 3/4 US cup | 111 grams | 3.9 ounces |
| 1 US cup | 148 grams | 5.2 ounces |
Breadcrumbs
| 1 tablespoon | 5 grams | .2 ounces |
| 1/8 US cup | 10 grams | .35 ounces |
| 1/4 US cup | 20 grams | .7 ounces |
| 1/3 US cup | 25 grams | .9 ounces |
| 1/2 US cup | 40 grams | 1.4 ounces |
| 2/3 US cup | 50 grams | 1.7 ounces |
| 3/4 US cup | 60 grams | 2.1 ounces |
| 1 US cup | 80 grams | 2.8 ounces |
Butter
| 1 tablespoon | 14 grams | .5 ounce |
| 1/8 US cup | 28 grams | 1 ounce |
| 1/4 US cup | 57 grams | 2 ounces |
| 1/3 US cup | 76 grams | 2.7 ounces |
| 1/2 US cup | 113 grams | 4 ounces |
| 2/3 US cup | 151 grams | 5.3 ounces |
| 3/4 US cup | 171 grams | 6 ounces |
| 1 US cup | 227 grams | 8 ounces |
Cabbage – Chopped or Shredded
1 small head = about 1.5 lbs = about 8 cups1 medium head = about 2 lbs = about 10 cups
1 large head = about 2.75 lbs = about 14 cups
| 1/4 US cup | 22 grams | .78 ounce |
| 1/3 US cup | 30 grams | 1 ounce |
| 1/2 US cup | 45 grams | 1.5 ounces |
| 2/3 US cup | 60 grams | 2.2 ounces |
| 3/4 US cup | 67 grams | 2.4 ounces |
| 1 US cup | 90 grams | 3.2 ounces |
Carrots - Shredded or Grated
1 small carrot (5-6 inches long) = about 50 grams1 medium carrot (6-7 inches long) = about 60 grams
1 large carrot (7-8 inches long) = about 70 grams
| 1/4 US cup | 30 grams | 1 ounce |
| 1/3 US cup | 40 grams | 1.4 ounces |
| 1/2 US cup | 55 grams | 1.9 ounces |
| 2/3 US cup | 75 grams | 2.6 ounces |
| 3/4 US cup | 80 grams | 2.8 ounces |
| 1 US cup | 110 grams | 3.9 ounces |
Carrots - Chopped/Diced
1 small carrot (5-6 inches long) = about 50 grams1 medium carrot (6-7 inches long) = about 60 grams
1 large carrot (7-8 inches long) = about 70 grams
| 1/4 US cup | 30 grams | 1 ounce |
| 1/3 US cup | 40 grams | 1.4 ounces |
| 1/2 US cup | 65 grams | 2.3 ounces |
| 2/3 US cup | 85 grams | 3 ounces |
| 3/4 US cup | 100 grams | 3.5 ounces |
| 1 US cup | 130 grams | 4.5 ounces |
Cashews - Whole
raw, unsalted, unroasted| 1/8 US cup | 17 grams | .6 ounces |
| 1/4 US cup | 35 grams | 1.2 ounces |
| 1/3 US cup | 47 grams | 1.6 ounces |
| 1/2 US cup | 70 grams | 2.5 ounces |
| 2/3 US cup | 93 grams | 3.3 ounces |
| 3/4 US cup | 105 grams | 3.7 ounces |
| 1 US cup | 140 grams | 5 ounces |
Cashews - Chopped
raw, unsalted, unroasted| 1/8 US cup | 16 grams | .6 ounces |
| 1/4 US cup | 31 grams | 1.1 ounces |
| 1/3 US cup | 42 grams | 1.5 ounces |
| 1/2 US cup | 62 grams | 2.2 ounces |
| 2/3 US cup | 83 grams | 2.9 ounces |
| 3/4 US cup | 94 grams | 3.3 ounces |
| 1 US cup | 125 grams | 4.4 ounces |
Cassava Flour
| 1 tablespoon | 8 grams | .3 ounces |
| 1/8 US cup | 15 grams | .5 ounces |
| 1/4 US cup | 30 grams | 1 ounces |
| 1/3 US cup | 40 grams | 1.4 ounces |
| 1/2 US cup | 60 grams | 2.1 ounces |
| 2/3 US cup | 80 grams | 2.8 ounces |
| 3/4 US cup | 90 grams | 3.1 ounces |
| 1 US cup | 120 grams | 4.2 ounces |
Cauliflower – Fresh Florets/Chopped
1 small cauliflower head (4-5 inches wide) = about 1-1.5 pounds1 medium cauliflower head (5-6 inches wide) = about 1.5-2 pounds
1 large cauliflower head (6-7 inches wide) = about 2-2 1/2 pounds
| 1/4 US cup | 25 grams | 0.9 ounces |
| 1/3 US cup | 33 grams | 1.2 ounces |
| 1/2 US cup | 50 grams | 1.7 ounces |
| 2/3 US cup | 66 grams | 2.3 ounces |
| 3/4 US cup | 75 grams | 2.6 ounces |
| 1 US cup | 100 grams | 3.5 ounces |
Celery - Diced
1 medium stalk = about 1/2 cup or 45-50 grams2 mediums stalks = about 1 cup sliced or diced celery
| 1/4 US cup | 25 grams | .9 ounce | |
| 1/3 US cup | 30 grams | 1.1 ounces | |
| 1/2 US cup | 50 grams | 1.8 ounces | |
| 2/3 US cup | 65 grams | 2.3 ounces | |
| 3/4 US cup | 75 grams | 2.6 ounces | |
| 1 US cup | 100 grams | 3.5 ounces |
Chickpea Flour
Also known as gram flour (not graham flour) or garbanzo flour| 1 tablespoon | 6 grams | .2 ounces |
| 1/8 US cup | 12 grams | .4 ounces |
| 1/4 US cup | 25 grams | .9 ounces |
| 1/3 US cup | 33 grams | 1.2 ounces |
| 1/2 US cup | 49 grams | 1.7 ounces |
| 2/3 US cup | 65 grams | 2.3 ounces |
| 3/4 US cup | 75 grams | 2.6 ounces |
| 1 US cup | 98 grams | 3.5 ounces |
Cocoa Butter
If measuring with cups, make sure to melt the cocoa butter first for best results| 1 Tablespoon | 15 grams | 35 ml | .5 oz |
| 1/4 US cup | 55 grams | 60 ml | 1.9 oz |
| 1/3 US cup | 70 grams | 80 ml | 2.5 oz |
| 1/2 US cup | 110 grams | 120 ml | 3.9 oz |
| 2/3 US cup | 145 grams | 160 ml | 5.1 oz |
| 3/4 US cup | 160 grams | 180 ml | 5.6 oz |
| 1 US cup | 220 grams | 240 ml | 7.8 oz |
Cocoa Powder
| 1 tablespoon | 7 grams | .2 ounces |
| 1/8 US cup | 15 grams | .5 ounces |
| 1/4 US cup | 30 grams | 1 ounces |
| 1/3 US cup | 40 grams | 1.4 ounces |
| 1/2 US cup | 59 grams | 2.1 ounces |
| 2/3 US cup | 79 grams | 2.8 ounces |
| 3/4 US cup | 89 grams | 3.1 ounces |
| 1 US cup | 118 grams | 4.2 ounces |
Coconut Oil
Melting your coconut oil first makes it easier to measure| 1 Tablespoon | 13 grams | 35 ml |
| 1/4 US cup | 54 grams | 60 ml |
| 1/3 US cup | 72 grams | 80 ml |
| 1/2 US cup | 108 grams | 120 ml |
| 2/3 US cup | 144 grams | 160 ml |
| 3/4 US cup | 162 grams | 180 ml |
| 1 US cup | 216 grams | 240 ml |
Coconut Flour
Make sure to sift your coconut flour as it's prone to getting lump!| 1 tablespoon | 7 grams | .25 ounces |
| 1/8 US cup | 14 grams | .5 ounces |
| 1/4 US cup | 28 grams | .99 ounces |
| 1/3 US cup | 37 grams | 1.31 ounces |
| 1/2 US cup | 56 grams | 1.97 ounces |
| 2/3 US cup | 75 grams | 2.63 ounces |
| 3/4 US cup | 84 grams | 2.97 ounces |
| 1 US cup | 112 grams | 3.95 ounces |
Coconut Sugar
| 1 tablespoon | 11 grams | .34 ounces |
| 1/8 US cup | 22 grams | .78 ounces |
| 1/4 US cup | 45 grams | 1.59 ounces |
| 1/3 US cup | 60 grams | 2.12 ounces |
| 1/2 US cup | 95 grams | 3.35 ounces |
| 2/3 US cup | 120 grams | 4.23 ounces |
| 3/4 US cup | 135 grams | 5.65 ounces |
| 1 US cup | 180 grams | 6.35 ounces |
Coconut - Shredded/Desiccated
| 1 tablespoon | 6 grams | .21 ounce |
| 1/8 US cup | 12 grams | .42 ounce |
| 1/4 US cup | 24 grams | .85 ounce |
| 1/3 US cup | 32 grams | 1.2 ounce |
| 1/2 US cup | 48 grams | 1.7 ounce |
| 2/3 US cup | 64 grams | 2.25 ounce |
| 3/4 US cup | 72 grams | 2.5 ounce |
| 1 US cup | 95 grams | 3.35 ounce |
Corn Starch (Corn Flour)
| 1 tablespoon | 8 grams | .2 ounces |
| 1/8 US cup | 16 grams | .56 ounces |
| 1/4 US cup | 32 grams | 1.1 ounces |
| 1/3 US cup | 43 grams | 1.5 ounces |
| 1/2 US cup | 64 grams | 2.3 ounces |
| 2/3 US cup | 85 grams | 3 ounces |
| 3/4 US cup | 96 grams | 3.4 ounces |
| 1 US cup | 128 grams | 4.5 ounces |
Chia Seeds
(black or white)| 1 tablespoon | 10 grams | .4 ounces |
| 1/8 US cup | 20 grams | .7 ounces |
| 1/4 US cup | 41 grams | 1.4 ounces |
| 1/3 US cup | 54 grams | 1.9 ounces |
| 1/2 US cup | 82 grams | 2.9 ounces |
| 2/3 US cup | 109 grams | 3.8 ounces |
| 3/4 US cup | 123 grams | 4.3 ounces |
| 1 US cup | 163 grams | 5.7 ounces |
Chocolate Chips
| 1/8 US cup | 21 grams | .7 ounces |
| 1/4 US cup | 43 grams | 1.5 ounces |
| 1/3 US cup | 57 grams | 2 ounces |
| 1/2 US cup | 85 grams | 3 ounces |
| 2/3 US cup | 113 grams | 4 ounces |
| 3/4 US cup | 128 grams | 4.5 ounces |
| 1 US cup | 170 grams | 6 ounces |
Cranberries - Whole & Fresh
| 1/8 US cup | 12 grams | .4 ounces |
| 1/4 US cup | 25 grams | .8 ounces |
| 1/3 US cup | 33 grams | 1.2 ounces |
| 1/2 US cup | 50 grams | 1.8 ounces |
| 2/3 US cup | 66 grams | 2.4 ounces |
| 3/4 US cup | 75 grams | 2.6 ounces |
| 1 US cup | 100 grams | 3.5 ounces |
Cream Cheese
| 1 tablespoon | 15 grams | .5 ounce |
| 1/4 US cup | 55 grams | 2 ounces |
| 1/3 US cup | 75 grams | 2.6 ounces |
| 1/2 US cup | 115 grams | 4 ounces |
| 2/3 US cup | 150 grams | 5.3 ounces |
| 3/4 US cup | 170 grams | 6 ounces |
| 1 US cup | 225 grams | 8 ounces |
Feta Cheese, Crumbled
| 1 tablespoon | 20 grams | .5 ounce |
| 1/4 US cup | 40 grams | 1.3 ounces |
| 1/3 US cup | 50 grams | 1.7 ounces |
| 1/2 US cup | 75 grams | 2.6 ounces |
| 2/3 US cup | 100 grams | 3.5 ounces |
| 3/4 US cup | 110 grams | 4 ounces |
| 1 US cup | 150 grams | 5.5 ounces |
Gluten Free All Purpose Flour
| 1 tablespoon | 9 grams | .3 ounces |
| 1/8 US cup | 17 grams | .6 ounces |
| 1/4 US cup | 35 grams | 1.1 ounces |
| 1/3 US cup | 47 grams | 1.5 ounces |
| 1/2 US cup | 70 grams | 2.2 ounces |
| 2/3 US cup | 93 grams | 2.94 ounces |
| 3/4 US cup | 105 grams | 3.3 ounces |
| 1 US cup | 140 grams | 4.4 ounces |
Hazelnuts - Whole
Also known as filberts| 1/8 US cup | 15 grams | .5 ounces |
| 1/4 US cup | 35 grams | 1.2 ounces |
| 1/3 US cup | 45 grams | 1.6 ounces |
| 1/2 US cup | 70 grams | 2.5 ounces |
| 2/3 US cup | 90 grams | 3.2 ounces |
| 3/4 US cup | 100 grams | 3.5 ounces |
| 1 US cup | 135 grams | 4.8 ounces |
Hazelnuts - Chopped
Also known as filberts| 1/8 US cup | 14 grams | .5 ounces |
| 1/4 US cup | 30 grams | 1 ounces |
| 1/3 US cup | 40 grams | 1.4 ounces |
| 1/2 US cup | 60 grams | 2.1 ounces |
| 2/3 US cup | 75 grams | 2.6 ounces |
| 3/4 US cup | 90 grams | 3.2 ounces |
| 1 US cup | 115 grams | 4 ounces |
Honey
| 1 tablespoon | 21 grams | .7 ounces |
| 1/8 US cup | 43 grams | 1.5 ounces |
| 1/4 US cup | 85 grams | 3 ounces |
| 1/3 US cup | 113 grams | 4 ounces |
| 1/2 US cup | 170 grams | 6 ounces |
| 2/3 US cup | 227 grams | 8 ounces |
| 3/4 US cup | 255 grams | 9 ounces |
| 1 US cup | 340 grams | 12 ounces |
Lettuce - Roughly Chopped
Iceberg & Other Crisp Head LettucesCups = loosely packed
| 1/4 US cup | 15 grams | .5 ounce |
| 1/3 US cup | 20 grams | .7 ounces |
| 1/2 US cup | 25 grams | .9ounces |
| 2/3 US cup | 35 grams | 1.2 ounces |
| 3/4 US cup | 40 grams | 1.4 ounces |
| 1 US cup | 50 grams | 1.7 ounces |
Lettuce - Shredded
Iceberg & Other Crisp Head LettucesCups = firmly packed
| 1/4 US cup | 20 grams | .7 ounce |
| 1/3 US cup | 25 grams | .9 ounces |
| 1/2 US cup | 40 grams | 1.4 ounces |
| 2/3 US cup | 50 grams | 1.8 ounces |
| 3/4 US cup | 60 grams | 2.2 ounces |
| 1 US cup | 75 grams | 2.6 ounces |
Maple Syrup
| 1 tablespoon | 20 grams | .7 ounces |
| 1/8 US cup | 39 grams | 1.4 ounces |
| 1/4 US cup | 79 grams | 2.8 ounces |
| 1/3 US cup | 105 grams | 3.7 ounces |
| 1/2 US cup | 158 grams | 5.6 ounces |
| 2/3 US ounces | 211 grams | 7.4 ounces |
| 3/4 ounces | 237 grams | 8.4 ounces |
| 1 US cup | 316 grams | 11.1 ounces |
Milk
Dairy milk & non dairy milk| 1 tablespoon | 15 grams/ml | .5 ounces |
| 1/8 US cup | 30 grams/ml | 1 ounces |
| 1/4 US cup | 60 grams/ml | 2.1 ounces |
| 1/3 US cup | 80 grams/ml | 2.8 ounces |
| 1/2 US cup | 120 grams/ml | 4.2 ounces |
| 2/3 US cup | 160 grams/ml | 5.6 ounces |
| 3/4 US cup | 180 grams/ml | 6.3 ounces |
| 1 US cup | 240 grams/ml | 8.5 ounces |
Millet Flour
| 1 tablespoon | 8 grams | .3 ounces |
| 1/8 US cup | 15 grams | .5 ounces |
| 1/4 US cup | 30 grams | 1 ounces |
| 1/3 US cup | 40 grams | 1.4 ounces |
| 1/2 US cup | 60 grams | 2.1 ounces |
| 2/3 US cup | 80 grams | 2.8 ounces |
| 3/4 US cup | 90 grams | 3.1 ounces |
| 1 US cup | 120 grams | 4.2 ounces |
Miso Paste
| 1 tablespoon | 17 grams | .6 ounces |
| 1/8 US cup | 34 grams | 1.2 ounces |
| 1/4 US cup | 70 grams | 2.5 ounces |
| 1/3 US cup | 90 grams | 3.2 ounces |
| 1/2 US cup | 125 grams | 4.4 ounces |
| 2/3 US cup | 180 grams | 6.3 ounces |
| 3/4 US cup | 205 grams | 7.2 ounces |
| 1 US cup | 270 grams | 9.5 ounces |
Molasses (Blackstrap Molasses)
A dark, syrupy sweet concentration of refined sugar cane and sugar beet.| 1 tablespoon | 20 grams | .7 ounces |
| 1/8 US cup | 40 grams | 1.5 ounces |
| 1/4 US cup | 85 grams | 3 ounces |
| 1/3 US cup | 110 grams | 4 ounces |
| 1/2 US cup | 170 grams | 6 ounces |
| 2/3 US cup | 225 grams | 8 ounces |
| 3/4 US cup | 250 grams | 9 ounces |
| 1 US cup | 340 grams | 12 ounces |
Nut Butter
peanut butter, almond butter, cashew butter, etc| 1 tablespoon | 16 grams | .6 ounces |
| 1/8 US cup | 31 grams | 1.1 ounces |
| 1/4 US cup | 62 grams | 2.2 ounces |
| 1/3 US cup | 83 grams | 2.9 ounces |
| 1/2 US cup | 125 grams | 4.4 ounces |
| 2/3 US cup | 167 grams | 5.9 ounces |
| 3/4 US cup | 186 grams | 6.6 ounces |
| 1 US cup | 250 grams | 8.8 ounces |
Nutritional Yeast
| 1 tablespoon | 8 grams | .3 ounces |
| 1/8 US cup | 15 grams | .5 ounces |
| 1/4 US cup | 30 grams | 1.1 ounces |
| 1/3 US cup | 40 grams | 1.4 ounces |
| 1/2 US cup | 60 grams | 2.1 ounces |
| 2/3 US cup | 80 grams | 2.8 ounces |
| 3/4 US cup | 90 grams | 3.2 ounces |
| 1 US cup | 120 grams | 4.2 ounces |
Oat Flour
When oats are steamed, rolled, pressed and cut very finely to make a uniform powder/flour. You can make your own oat flour at home with a high powdered blender or food processor.| 1 tablespoon | 7 grams | .3 ounces |
| 1/8 US cup | 13 grams | .5 ounces |
| 1/4 US cup | 25 grams | .9 ounces |
| 1/3 US cup | 33 grams | 1.2 onces |
| 1/2 US cup | 50 grams | 1.8 ounces |
| 2/3 US cup | 66 grams | 2.3 ounces |
| 3/4 US cup | 75 grams | 2.6 ounces |
| 1 US cup | 100 grams | 3.5 ounces |
Oats - Quick/Rolled (uncooked)
| 1/8 US cup | 11 grams | .4 ounces |
| 1/4 US cup | 23 grams | .8 ounces |
| 1/3 US cup | 30 grams | 1.1 ounces |
| 1/2 US cup | 45 grams | 1.6 ounces |
| 2/3 US cup | 60 grams | 2.1 ounces |
| 3/4 US cup | 68 grams | 2.4 ounces |
| 1 US cup | 90 grams | 3.2 ounces |
Olive Oil
| 1 tablespoon | 15 ml | .5 ounces | 15 grams |
| 1/8 US cup | 30 ml | .1 ounces | 28 grams |
| 1/4 US cup | 60 ml | 2 ounces | 53 grams |
| 1/3 US cup | 80 ml | 2.6 ounces | 71 grams |
| 1/2 US cup | 120 ml | 3.9 ounces | 106 grams |
| 2/3 US cup | 160 ml | 5.2 ounces | 142 grams |
| 3/4 US cup | 180 ml | 5.9 ounces | 160 grams |
| 1 US cup | 240 ml | 7.8 ounces | 213 grams |
Parmesan Cheese, Grated
| 1 tablespoon | 5 grams | .2 ounce |
| 1/4 US cup | 25 grams | .9 ounce |
| 1/3 US cup | 30 grams | 1 ounce |
| 1/2 US cup | 50 grams | 1.8 ounces |
| 2/3 US cup | 65 grams | 2.3 ounces |
| 3/4 US cup | 75 grams | 2.6 ounces |
| 1 US cup | 100 grams | 3.5 ounces |
Peaches - Sliced (Fresh or Frozen)
| 1/3 US cup | 51 grams | 1.8 ounces |
| 1/2 US cup | 77 grams | 2.7 ounces |
| 2/3 US cup | 103 grams | 3.6 ounces |
| 3/4 US cup | 115 grams | 4.1 ounces |
| 1 US cup | 154 grams | 5.4 ounces |
| 1 medium peach | 150 grams | 5.3 ounces |
| 1 large peach | 170 grams | 6.2 ounces |
| 3 medium peaches | about 1 pound |
Peaches - Diced or Chopped (Fresh or Frozen)
| 1/3 US cup | 60 grams | 2 ounces |
| 1/2 US cup | 85 grams | 3 ounces |
| 2/3 US cup | 115 grams | 4 ounces |
| 3/4 US cup | 130 grams | 4.5 ounces |
| 1 US cup | 170 grams | 6 ounces |
| 1 medium peach | 150 grams | 5.3 ounces |
| 1 large peach | 170 grams | 6.2 ounces |
Pecans - chopped
raw, unsalted, unroasted| 1/8 US cup | 14 grams | .5 ounces |
| 1/4 US cup | 27 grams | 1 ounces |
| 1/3 US cup | 36 grams | 1.3 ounces |
| 1/2 US cup | 55 grams | 1.9 ounces |
| 2/3 US cup | 73 grams | 2.6 ounces |
| 3/4 US cup | 82 grams | 2.9 ounces |
| 1 US cup | 109 grams | 3.8 ounces |
Pecans - halves
raw, unsalted, unroasted| 1/8 US cup | 12 grams | .4 ounces |
| 1/4 US cup | 25 grams | .9 ounces |
| 1/3 US cup | 33 grams | 1.2 ounces |
| 1/2 US cup | 49 grams | 1.7 ounces |
| 2/3 US cup | 66 grams | 2.3 ounces |
| 3/4 US cup | 74 grams | 2.6 ounces |
| 1 US cup | 99 grams | 3.5 ounces |
Pepitas - Raw
Hulless/Shelless Pumpkin Seeds| 1 tablespoon | 9 grams | .3 ounces |
| 1/8 US cup | 18 grams | .7 ounces |
| 1/4 US cup | 37 grams | 1.3 ounces |
| 1/3 US cup | 50 grams | 1.8 ounces |
| 1/2 US cup | 75 grams | 2.6 ounces |
| 2/3 US cup | 100 grams | 3.5 ounces |
| 3/4 US cup | 112 grams | 4 ounces |
| 1 US cup | 150 grams | 5.3 ounces |
Pine Nuts
| 1 tablespoon | 8 grams | .3 ounces |
| 1/8 US cup | 17 grams | .6 ounces |
| 1/4 US cup | 34 grams | 1.2 ounces |
| 1/3 US cup | 45 grams | 1.6 ounces |
| 1/2 US cup | 67 grams | 2.4 ounces |
| 2/3 US cup | 90 grams | 3.2 ounces |
| 3/4 US cup | 101 grams | 3.6 ounces |
| 1 US cup | 135 grams | 4.7 ounces |
Potato Starch
Not the same as potato flour| 1 tablespoon | 10 grams | .35 ounces |
| 1/8 US cup | 20 grams | .7 ounces |
| 1/4 US cup | 40 grams | 1.4 ounces |
| 1/3 US cup | 54 grams | 1.9 ounces |
| 1/2 US cup | 80 grams | 2.8 ounces |
| 2/3 US cup | 106 grams | 3.7 ounces |
| 3/4 US cup | 120 grams | 4.2 ounces |
| 1 US cup | 160 grams | 5.6 ounces |
Pumpkin Puree
| 1 tablespoon | 14 grams | .5 ounces |
| 1/8 US cup | 28 grams | 1 ounces |
| 1/4 US cup | 57 grams | 2 ounces |
| 1/3 US cup | 76 grams | 2.7 ounces |
| 1/2 US cup | 113 grams | 4 ounces |
| 2/3 US cup | 151 grams | 5.3 ounces |
| 3/4 US cup | 171 grams | 6 ounces |
| 1 US cup | 227 grams | 8 ounces |
Quinoa, Cooked
| 1/4 US cup | 40 grams | 1.4 ounces |
| 1/3 US cup | 55 grams | 1.9 ounces |
| 1/2 US cup | 80 grams | 2.8 ounces |
| 2/3 US cup | 105 grams | 3.7 ounces |
| 3/4 US cup | 120 grams | 4.2 ounces |
| 1 US cup | 160 grams | 5.6 ounces |
Quinoa, Uncooked
| 1/4 US cup | 45 grams | 1 ounces |
| 1/3 US cup | 60 grams | 2.1 ounces |
| 1/2 US cup | 90 grams | 3.1 ounces |
| 2/3 US cup | 120 grams | 4.2 ounces |
| 3/4 US cup | 135 grams | 4.7 ounces |
| 1 US cup | 180 grams | 6.3 ounces |
Raspberries - Fresh
| 1/8 US cup | 15 grams | .5 ounces |
| 1/4 US cup | 30 grams | 1 ounces |
| 1/3 US cup | 40 grams | 1.4 ounces |
| 1/2 US cup | 60 grams | 2.1 ounces |
| 2/3 US cup | 80 grams | 2.8 ounces |
| 3/4 US cup | 90 grams | 3.1 ounces |
| 1 US cup | 120 grams | 4.2 ounces |
| 1 pint raspberries | 310 grams | 11 ounces |
Raspberries - Frozen
| 1/4 US cup | 60 grams | 2.1 ounces |
| 1/3 US cup | 80 grams | 2.8 ounces |
| 1/2 US cup | 125 grams | 4.4 ounces |
| 2/3 US cup | 165 grams | 5.8 ounces |
| 3/4 US cup | 190 grams | 6.7 ounces |
| 1 US cup | 250 grams | 8.8 ounces |
Sorghum Flour
| 1 tablespoon | 8 grams | .3 ounces |
| 1/8 US cup | 15 grams | .5 ounces |
| 1/4 US cup | 30 grams | 1 ounces |
| 1/3 US cup | 40 grams | 1.4 ounces |
| 1/2 US cup | 60 grams | 2.1 ounces |
| 2/3 US cup | 80 grams | 2.8 ounces |
| 3/4 US cup | 90 grams | 3.1 ounces |
| 1 US cup | 120 grams | 4.2 ounces |
Spinach - Fresh
Cups = firmly packed| 1/4 US cup | 8 grams | .3 ounce |
| 1/3 US cup | 10 grams | .35 ounces |
| 1/2 US cup | 15 grams | .5 ounces |
| 2/3 US cup | 20 grams | .7 ounces |
| 3/4 US cup | 25 grams | .9 ounces |
| 1 US cup | 30 grams | 1.6 ounces |
Strawberries - Fresh & Sliced
| 1/4 US cup | 45 grams | 1.5 ounces |
| 1/3 US cup | 55 grams | 1.9 ounces |
| 1/2 US cup | 85 grams | 2.9 ounces |
| 2/3 US cup | 110 grams | 3.9 ounces |
| 3/4 US cup | 125 grams | 4.4 ounces |
| 1 US cup | 170 grams | 6 ounces |
| 1 pint strawberries | 350 grams | 12 ounces |
Strawberries - Fresh & Whole
| 1/4 US cup | 40 grams | 1.4 ounces |
| 1/3 US cup | 50 grams | 1.8 ounces |
| 1/2 US cup | 75 grams | 2.6 ounces |
| 2/3 US cup | 100 grams | 3.5 ounces |
| 3/4 US cup | 110 grams | 3.9 ounces |
| 1 US cup | 145 grams | 5.1 ounces |
| 1 pint strawberries | 350 grams | 12 ounces |
Sugar - Brown (light or dark)
Make sure you pack your brown sugar tightly if using cups!| 1 tablespoon | 14 grams | .5 ounces |
| 1/8 US cup | 28 grams | 1 ounce |
| 1/4 US cup | 55 grams | 1.9 ounces |
| 1/3 US cup | 73 grams | 2.6 ounces |
| 1/2 US cup | 110 grams | 3.9 ounces |
| 2/3 US cup | 147 grams | 5.2 ounces |
| 3/4 US cup | 165 grams | 5.8 ounces |
| 1 US cup | 220 grams | 7.8 ounces |
Sugar - Powder
Also known as icing or confectionary sugar| 1/8 US cup | 16 grams | .6 ounces |
| 1/4 US cup | 31 grams | 1.1 ounces |
| 1/3 US cup | 42 grams | 1.5 ounces |
| 1/2 US cup | 63 grams | 2.2 ounces |
| 2/3 US cup | 83 grams | 2.9 ounces |
| 3/4 US cup | 94 grams | 3.3 ounces |
| 1 US cup | 125 grams | 4.4 ounces |
Sugar - Granulated White
| 1 tablespoon | 12 grams | .4 ounces |
| 1/8 US cup | 25 grams | .9 ounces |
| 1/4 US cup | 50 grams | 1.7 ounces |
| 1/3 US cup | 67 grams | 2.4 ounces |
| 1/2 US cup | 100 grams | 3.5 ounces |
| 2/3 US cup | 134 grams | 4.7 ounces |
| 3/4 US cup | 150 grams | 5.3 onces |
| 1 US cup | 200 grams | 7 ounces |
Sunflower Seeds
without the shell| 1/8 US cup | 17 grams | .6 ounces |
| 1/4 US cup | 35 grams | 1.2 ounces |
| 1/3 US cup | 47 grams | 1.6 ounces |
| 1/2 US cup | 70 grams | 2.5 ounces |
| 2/3 US cup | 93 grams | 3.3 ounces |
| 3/4 US cup | 105 grams | 3.7 ounces |
| 1 US cup | 140 grams | 5 ounces |
Tapioca Flour/Tapioca Starch
| 1 tablespoon | 7 grams | .2 ounces |
| 1/8 US cup | 15 grams | .5 ounces |
| 1/4 US cup | 30 grams | 1 ounces |
| 1/3 US cup | 40 grams | 1.4 ounces |
| 1/2 US cup | 60 grams | 2.1 ounces |
| 2/3 US cup | 80 grams | 2.8 ounces |
| 3/4 US cup | 90 grams | 3.2 ounces |
| 1 US cup | 120 grams | 4.2 ounces |
Cherry Tomatoes, Whole
Keep in mind that cup amounts are estimates based on average cherry tomato size.1 pint cherry tomatoes = 2 cups (300g)
| 1 cherry tomato | 17 grams | .5 ounce |
| 1/4 US cup | 40 grams | 1.4 ounces |
| 1/3 US cup | 50 grams | 1.8 ounces |
| 1/2 US cup | 75 grams | 2.6 ounces |
| 2/3 US cup | 100 grams | 3.5 ounces |
| 3/4 US cup | 110 grams | 3.9 ounces |
| 1 US cup | 150 grams | 5.3 ounces |
Walnuts - chopped
raw, unsalted, unroasted| 1/8 US cup | 15 grams | .5 ounces |
| 1/4 US cup | 29 grams | 1 ounce |
| 1/3 US cup | 39 grams | 1.4 ounces |
| 1/2 US cup | 58 grams | 2 ounces |
| 2/3 US cup | 78 grams | 2.7 ounces |
| 3/4 US cup | 88 grams | 3.1 ounces |
| 1 US cup | 117 grams | 4.1 ounces |
Walnuts - whole
raw, unsalted, unroasted| 1/8 US cup | 13 grams | .5 ounces |
| 1/4 US cup | 25 grams | .9 ounces |
| 1/3 US cup | 33 grams | 1.2 ounces |
| 1/2 US cup | 50 grams | 1.7 ounces |
| 2/3 US cup | 67 grams | 2.4 ounces |
| 3/4 US cup | 75 grams | 2.6 ounces |
| 1 US cup | 100 grams | 3.5 ounces |
White Rice Uncooked
| 1/8 US cup | 25 grams | .9 ounces |
| 1/4 US cup | 50 grams | 1.7 ounces |
| 1/3 US cup | 67 grams | 2.4 ounces |
| 1/2 US cup | 100 grams | 3.5 ounces |
| 2/3 US cup | 133 grams | 4.7 ounces |
| 3/4 US cup | 150 grams | 5.3 ounces |
| 1 US cup | 200 grams | 7 ounces |
White Rice Flour & Brown Rice Flour
| 1 tablespoon | 9 grams | .3 ounces |
| 1/8 US cup | 18 grams | .6 ounces |
| 1/4 US cup | 35 grams | 1.2 ounces |
| 1/3 US cup | 47 grams | 1.7 ounces |
| 1/2 US cup | 70 grams | 2.5 ounces |
| 2/3 US cup | 93 grams | 3.3 ounces |
| 3/4 US cup | 105 grams | 3.7 ounces |
| 1 US cup | 140 grams | 5 ounces |
Zucchini - Shredded or Grated
This is for one loosely-packed cup of grated zucchini. It's the amount I use in all of my zucchini recipes. I find that measuring grated zucchini with loosely packed cups (as opposed to a heavily packed cup) provides just the right amount of moisture without being too soggy.| 1/4 US cup | 30 grams | 1 ounce |
| 1/3 US cup | 40 grams | 1.4 ounces |
| 1/2 US cup | 60 grams | 2.1 ounces |
| 2/3 US cup | 80 grams | 2.9 ounces |
| 3/4 US cup | 85 grams | 3 ounces |
| 1 US cup | 115 grams | 4 ounces |
Pinky Pincus says
Is there a PDF of your “HomeGluten Free 101
GF Cups to Grams Conversions for Common Ingredients” that’s available?
I’m trying to figure out how to store this information.
THANK YOU SO MUCH for creating this!!! I’ve needed this for over 2 years, since I went on a Keto diet for medical reasons.
Sarah Nevins says
I’m so glad it’s been helpful! I don’t yet have a downloadable version of this yet because I’m not quite sure how to save/store is yet either. Thank you for asking though because you’ve reminded me that this is something I keep meaning to work on!
Dorothy Koprowski says
What does 0.83 cup high dmean in measuring vinegar?
Sarah Nevins says
Hi Dorothy!
The good thing about most liquid ingredients is that their volume is basically the same as water. So if we know that 1 cup of water is 240 ml (also the same amount in grams) then we can apply that to vinegar.
So with a little math (240 x 0.83) you’ll end up with 199.2 which rounds nicely to 200 ml of vinegar needed for your recipe.
If you don’t have a kitchen scale you can get this amount by using 1/3 cup (80ml) + 1 tablespoon (15ml) + 1 teaspoon (5ml).
Hope that helps!
France says
Hello!
Great page! Thanks so much.
However, I believe this is wrong?
Coconut Oil
1 Tablespoon 13 grams 35 ml
usually Tbsp are 15mL (except in Australia where they are 20mL – don’t ask, I don’t know why!)
Sarah Nevins says
Hi France! So sorry I haven’t replied sooner! Your comment got stuck in my spam filter and I’ve just seen it!
Thick liquids like coconut oil (also maple syrup, honey, etc) are a bit funny when it comes to measuring their volume. I think because they’ve got a more viscous consistency compared to things like water and milk they don’t always measure up the exactly the same.
I actually just googled coconut oil measurements to check the average and it looks like most sites list a tablespoon between 13-16 grams. 13.65 grams is technically the most accurate which is why most sites list 14 grams as 1 tablespoon.
I decided to round down in my listing here and go with 13 grams (instead of 14 like other sites) because I have found in my experience that it is usually better to use a little less coconut oil than too much. In small amounts (less than 1/4 cup) it doesn’t really matter. However in baked goods when you need 1/2 cup or more, the extra amounts really add up. The difference between 1/2 cup being equal to 120ml and 108ml is significant enough to change the overall and outcome of a recipe.
I hope that helps explain it!
MsBre says
Hello! I really appreciate this, it has come in so handy. I know it was a lot of work. Can you help me with lettuce? Would 300g be like 10 ounces, that’s a bit over a cup. I don’t think that’s right for a salad. Ha! Thanks again
Sarah Nevins says
Hi Bre! Thank you for your question – I’ve just added chopped & shredded lettuce to the list 🙂
Fortunately I just bought a head of lettuce so I was able to double check my measurements with what I found online!
I used iceberg lettuce. There will be a slight difference depending on the type of lettuce you’re using (cos, romaine, iceberg, etc), but for the most part the amounts should be close enough to work with whatever lettuce you’ve got. I’ve also included amounts for both finely shredded lettuce and roughly chopped lettuce. You can find both the tables listed above, but I’ll give you the generals here and hopefully it’s what you need:
300g = 10.6 oz
1 cup firmly packed lettuce, shredded = 75g | 2.6 oz
1 cup loosely packed lettuce, chopped = 50g | 1.7 oz
So if you had 300g lettuce that would be about 4 cups shredded or about 6 1/4 cup roughly chopped.
Hope this helps!
Naomi says
Thank you!!!
Sarah Nevins says
My pleasure 🙂