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 |
Chelly says
This is outstanding! Thanks so much for doing this!
Sarah Nevins says
Thanks Chelly! 🙂
Sergej says
You are amazing!
As a fellow free-time baker I am always having a NIGHTMARE trying to figure out what the right measurements are.
Please could you add measurements for Carrots? I am trying to make Carrot cake/ Cookies and a ¾ cup of finely shredded carrots squeezed dry on paper is Impossible to convert into grams. 🤣
Thank you so much
I would also like to know how much is 4 ounces of full-fat cream cheese (room temperature) in grams or ml?
Thank you
Sarah Nevins says
So glad it’s been helpful! I’ve just added both grated carrots and cream cheese. I know what you mean about the carrots – I was trying to cross reference between sites and most had different amounts. I had to go grate a few carrots and double check to make sure!
To save you the searching:
3/4 cup shredded carrots is about 80 grams (82 to be exact) or 2.8 ounces
4 ounces of room temp cream cheese is about 115 grams
Hope that helps!
Cathrine Collins says
Love this May I print this out or save
Sarah Nevins says
Hi Cathrine! I’m so glad it’s been helpful to you!
I’m actually trying to figure out a good way to make this into a printable page. As it is now I don’t have a great printer friendly version of these conversions because the charts often end up getting cut off in the middle. I’m also always adding to the list so things regularly get shuffled around a bit.
If you’d like – I can send you an email with a printer friendly version of this page as soon as I have it ready! It’s on my current to do list and I plan to have it finished within a week.
So sorry I don’t have it prepared yet!
Tracy says
I’m not a metrics person but live in a foreign country where everything is metric! I love your site! So helpful! My one stop site for everything! Could you possibly add grams also to your olive oil? And also conversions for nutritional yeast? Thank you so much!!
Sarah Nevins says
Hi Tracy!
Thank you so much – that really does make me so happy to hear that this has been so helpful to you 🙂
I’ve just added the olive oil grams and the nutritional yeast measurements as well – can’t believe I didn’t already have that one!
Aj says
Thank you so much for making this! Made everything so much easier for me following recipes online
Sarah Nevins says
Glad you have found it helpful!
Sam Knolls says
This is a great resource! What about all purpose wheat flour?
Sarah Nevins says
Hi Sam! Thanks so much! I just added all purpose wheat flour to the list!
Tamela says
Very Helpful. Thank you!
Sarah Nevins says
Thanks Tamela! So glad it’s been helpful!
Evelyn Cooley says
Hi Sarah
Do you have conversions for Olive Oil.
Many thanks – this is a great site.
Evelyn
Sarah Nevins says
Hi Evelyn – I’ll add that right now!
1 tablespoon 15 ml .5 ounces
1/8 US cup 30 ml .1 ounces
1/4 US cup 60 ml 2 ounces
1/3 US cup 80 ml 2.6 ounces
1/2 US cup 120 ml 3.9 ounces
2/3 US cup 160 ml 5.2 ounces
3/4 US cup 180 ml 5.9 ounces
1 US cup 240 ml 7.8 ounces
Angela says
Great!
Thank you!
Im from the Netherlands and I use grams instead of cups.
This really helps me!
Sarah Nevins says
Yay! So glad it’s been helpful!
Sarah says
Was needing to record a recipe for my weight-loss app, and this is exactly what I needed! Thank you so much. This has to be one of the most useful pages on the internet!
Sarah Nevins says
Yay! So glad it’s been helpful!