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Cups to grams converter
Flour, sugar and honey do not weigh the same by the cup. Choose the ingredient and how it was measured, then convert in either direction.
1 cup of all-purpose flour = 125 g
Unbleached, enriched flour. For a recipe that gives its own gram weights, use those weights.
Find an ingredient weight
69 ingredients
| Ingredient | Grams per cup | USDA portion |
|---|---|---|
| All-purpose flour, unbleached | 125 g | cup: 125 g |
| Bread flour, enriched | 137 g | cup: 137 g |
| Whole-wheat flour | 120 g | cup: 120 g |
| Dark rye flour | 128 g | cup: 128 g |
| Light rye flour | 102 g | cup: 102 g |
| Granulated sugar | 200 g | cup: 200 g |
| Brown sugar, packed | 220 g | cup packed: 220 g |
| Brown sugar, unpacked | 145 g | cup unpacked: 145 g |
| Honey | 339 g | cup: 339 g |
| Unsalted butter | 227 g | cup: 227 g |
| Whole milk | 244 g | cup: 244 g |
| Olive oil | 216 g | cup: 216 g |
| Rolled / quick oats, dry | 81 g | cup: 81 g |
| Table salt (not kosher salt) | 292 g | cup: 292 g |
| Salted butter | 227 g | cup: 227 g |
| Canola oil | 218 g | cup: 218 g |
| Water, bottled, generic | 237 g | cup: 237 g |
| Medium rye flour | 102 g | cup: 102 g |
| Brown rice flour | 158 g | cup: 158 g |
| White rice flour, unenriched | 158 g | cup: 158 g |
| Potato flour | 160 g | cup: 160 g |
| Whole-grain sorghum flour | 121 g | cup: 121 g |
| Whole-groat buckwheat flour | 120 g | cup: 120 g |
| Barley flour or meal | 148 g | cup: 148 g |
| Oat flour, partially debranned | 104 g | cup: 104 g |
| Chickpea flour (besan) | 92 g | cup: 92 g |
| Cake flour, enriched, unsifted and dipped | 137 g | cup unsifted, dipped: 137 g |
| All-purpose flour, enriched, bleached | 125 g | cup: 125 g |
| Self-rising white flour, enriched | 125 g | cup: 125 g |
| Yellow cornmeal, whole-grain | 122 g | cup: 122 g |
| Yellow cornmeal, degermed, enriched | 157 g | cup: 157 g |
| Yellow corn flour, whole-grain | 117 g | cup: 117 g |
| White masa corn flour, unenriched | 114 g | cup: 114 g |
| Cornstarch | 128 g | cup: 128 g |
| Unsweetened cocoa powder | 86 g | cup: 86 g |
| Unsweetened cocoa powder, processed with alkali | 86 g | cup: 86 g |
| Powdered sugar, unsifted | 120 g | cup unsifted: 120 g |
| Powdered sugar, sifted | 100 g | cup sifted: 100 g |
| Maple syrup | 315 g | cup: 315 g |
| Molasses | 337 g | cup: 337 g |
| Almonds, whole | 143 g | cup, whole: 143 g |
| Almonds, sliced | 92 g | cup, sliced: 92 g |
| Almonds, slivered | 108 g | cup, slivered: 108 g |
| Almonds, ground (not commercial almond flour) | 95 g | cup, ground: 95 g |
| Pecans, chopped | 109 g | cup, chopped: 109 g |
| Pecans, halves | 99 g | cup, halves: 99 g |
| English walnuts, chopped | 117 g | cup, chopped: 117 g |
| English walnuts, ground | 80 g | cup, ground: 80 g |
| English walnuts, pieces or chips | 120 g | cup pieces or chips: 120 g |
| Flaxseed, whole | 168 g | cup, whole: 168 g |
| Sesame seeds, whole, dried | 144 g | cup: 144 g |
| Sesame seed kernels, dried, hulled | 150 g | cup: 150 g |
| Sunflower seed kernels, dried | 140 g | cup: 140 g |
| Pumpkin and squash seed kernels, dried | 129 g | cup: 129 g |
| Raw coconut meat, shredded | 80 g | cup, shredded: 80 g |
| Dried sweetened coconut, shredded | 93 g | cup, shredded: 93 g |
| Dark seedless raisins, not packed | 145 g | cup (not packed): 145 g |
| Dark seedless raisins, packed | 165 g | cup, packed: 165 g |
| Golden seedless raisins, not packed | 145 g | cup (not packed): 145 g |
| Golden seedless raisins, packed | 165 g | cup, packed: 165 g |
| Heavy whipping cream, fluid (not whipped) | 238 g | cup, fluid (yields 2 cups whipped): 238 g |
| Plain whole-milk yogurt | 245 g | cup (8 fl oz): 245 g |
| Whole raw egg, fresh | 243 g | cup (4.86 large eggs): 243 g |
| Active dry yeast (not compressed yeast) | 192 g (calculated) | tsp: 4 g |
| Baking soda | 220.8 g (calculated) | tsp: 4.6 g |
| Double-acting baking powder, straight phosphate | 220.8 g (calculated) | tsp: 4.6 g |
| Cream of tartar | 144 g (calculated) | tsp: 3 g |
| Ground cinnamon | 124.8 g (calculated) | tbsp: 7.8 g |
| Ground ginger | 83.2 g (calculated) | tbsp: 5.2 g |
Spoon portions use 16 tablespoons or 48 teaspoons per US cup to calculate a cup equivalent. USDA did not measure a cup for those rows. An ingredient missing here has no verified conversion in this reference.
Why your recipe may use a different weight
A cup measures space; a scale measures mass. Scooping, settling and packing change how much fits. Packed and unpacked brown sugar therefore have separate entries. Table salt is not a substitute for a kosher-salt volume conversion.
These are USDA reference portions, not measurements of your ingredients. They are useful when only cups are available, but a kitchen scale avoids the volume estimate. Do not substitute these values for a recipe author’s supplied weights.
The calculation
Grams = cups × grams per cup. Reverse it by dividing grams by grams per cup. US kitchen arithmetic uses 16 tablespoons or 48 teaspoons per cup. All-purpose flour at 2 cups is 2 × 125 = 250 g.
With your flour weight in grams, use the baker’s percentage and hydration calculator to scale a batch. Build the preferment separately with the starter feeding calculator.