Cups to Grams: Conversion Chart for 40+ Common Foods (2026)

A cup of all-purpose flour weighs about 120 grams, while a cup of granulated sugar is approximately 200 grams. The weight of a cup varies significantly depending on the ingredient, making accurate conversions essential for cooking and baking.

Understanding the conversion of cups to grams for various foods can enhance precision in cooking and baking. This guide covers over 40 common ingredients, providing essential weight conversions to ensure successful recipes. Accurate measurements can help achieve the desired results in culinary endeavors.

How Many Grams Are in a Cup of Baking Ingredients?

Baking ingredients often require precise measurements for optimal results. For instance, a cup of all-purpose flour weighs about 120 grams, while a cup of granulated sugar is around 200 grams. Knowing these conversions can help ensure your baked goods turn out as intended.

Ingredient	1 cup (g)	Calories per cup
All-purpose flour	120 g	455
Bread flour	120 g	450
Whole wheat flour	113 g	400
Granulated sugar	200 g	774
Brown sugar (packed)	220 g	836
Powdered sugar	120 g	470
Butter	227 g	1,627
Cocoa powder	85 g	196
Cornstarch	128 g	488

Accurate measurements of baking ingredients are crucial for achieving the desired texture and flavor.

How Many Grams Are in a Cup of Grains and Pasta (Cooked)?

When it comes to grains and pasta, the weight can differ significantly between cooked and dry forms. For example, a cup of cooked white rice weighs about 158 grams, while dry pasta will weigh much less. Understanding these differences is vital for portion control and recipe accuracy.

Food	1 cup (g)	Calories per cup
White rice, cooked	158 g	205
White rice, uncooked	185 g	675
Brown rice, cooked	195 g	216
Rolled oats, dry	85 g	307
Oatmeal, cooked	234 g	166
Quinoa, cooked	185 g	222
Pasta, cooked	140 g	220
Couscous, cooked	157 g	176

Cooked grains and pasta weigh more due to water absorption, affecting serving sizes.

How Many Grams Are in a Cup of Liquids and Oils?

Liquids and oils have consistent weights that are important for cooking and baking. A cup of water weighs approximately 237 grams, while a cup of honey or syrup will have different weights. Knowing these conversions helps in achieving the right balance in recipes.

Liquid	1 cup (g)	Calories per cup
Water	237 g	0
Whole milk	244 g	149
Skim milk	245 g	83
Heavy cream	238 g	809
Vegetable or olive oil	218 g	1,927
Honey	339 g	1,031
Maple syrup	322 g	840

Liquid measurements are straightforward, but they still vary by substance, impacting recipe results.

How Many Grams Are in a Cup of Produce, Dairy, and Other Foods?

Produce, dairy, and other common foods also have specific weights when measured in cups. For example, a cup of rolled oats weighs about 85 grams. Familiarity with these conversions can aid in meal preparation and nutrition planning.

Food	1 cup (g)	Calories per cup
Spinach, raw	30 g	7
Broccoli, chopped	91 g	31
Strawberries, sliced	166 g	53
Blueberries	148 g	84
Chopped onion	160 g	64
Black beans, cooked	172 g	227
Shredded cheddar	113 g	455
Greek yogurt	245 g	146
Peanut butter	258 g	1,517
Almonds, whole	143 g	822

Understanding the weight of produce and dairy in cups can assist in meal planning and portion control.

How to Skip the Math and Track Cups to Grams Accurately

Converting or estimating ingredient weights by hand can lead to inaccuracies, affecting the outcome of recipes. Nutrola is an AI nutrition tracking app that identifies a measured food from a photo and returns its calories and macros from a database of more than 1.8 million verified foods. It also accepts voice entries like "one cup of cooked rice" and converts the portion for you. Nutrola is available from €2.50 per month and shows no ads on any tier.

For related references, see the kitchen measurement cheat sheet, how to convert grams to calories, and calories in every cooking oil and fat per tablespoon.

How We Sourced These Numbers

The values provided in this guide are based on standard USDA and common reference weights, rounded for simplicity. It is important to note that weights can vary slightly by brand and the way ingredients are packed or sifted. For best results, using a kitchen scale is recommended.

Frequently Asked Questions (FAQ)

How many grams are in a cup of brown sugar?

A cup of packed brown sugar weighs approximately 220 grams. If the sugar is not packed, it may weigh slightly less.

What is the weight of a cup of butter?

A cup of butter typically weighs about 227 grams. This measurement is consistent whether the butter is salted or unsalted.

How much does a cup of cooked quinoa weigh?

A cup of cooked quinoa weighs around 185 grams. This weight can vary slightly depending on the cooking method and water absorption.

What is the gram weight of a cup of shredded cheese?

A cup of shredded cheese generally weighs about 113 grams. Different types of cheese may have slight variations in weight.

How many grams are in a cup of chopped vegetables?

A cup of chopped vegetables can weigh anywhere from 100 to 150 grams, depending on the type of vegetable and how finely it is chopped.

What is the weight of a cup of cooked lentils?

A cup of cooked lentils weighs approximately 230 grams. This weight can vary based on the cooking time and method.

Key Takeaways

• A cup of all-purpose flour is about 120 grams.
• A cup of granulated sugar weighs approximately 200 grams.
• A cup of cooked white rice is around 158 grams.
• A cup of rolled oats weighs about 85 grams.
• A cup of water has a weight of about 237 grams.
• Weights can vary based on packing and ingredient type.