Cups to grams: 26 ingredients, sourced
How many grams in a cup of flour, sugar, butter and 23 other ingredients, with the US cup and the 250 ml metric cup and two named sources for every weight.
Uses the default weight on each ingredient page. Open the page to see the sources.
Why a cup is not a weight
A cup measures volume, and a gram measures mass. How much a cup weighs depends on what is in it, and for dry ingredients on how it was filled. Flour is the classic problem. Published figures for the same cup of all-purpose flour range from 120 g to 125 g across two reputable sources, and a cup scooped straight from the bag can come out heavier than either. USDA shows how large the packing effect can be: a packed cup of brown sugar weighs 220 g and an unpacked cup 145 g, and a sifted cup of powdered sugar weighs 100 g against 120 g unsifted.
Each page below gives the cup weight from two named sources, USDA FoodData Central and the King Arthur Baking ingredient weight chart, shows both with the exact way each was measured, and then explains the difference for that ingredient. None of the pages is a copy of another: the numbers, the form of the ingredient and the cautions are different for each. Read US cup vs metric cup if your recipe is Australian, New Zealand or UK; the 250 ml metric cup holds 5.7% more than the US cup.
Flour and starch: cups to grams
| Ingredient | US cup (default) | Metric cup (250 ml) | USDA | King Arthur | Source gap |
|---|---|---|---|---|---|
| All-purpose flour | 120 g | 127 g | 125 g | 120 g | 4% |
| Bread flour | 120 g | 127 g | 137 g | 120 g | 14% |
| Whole wheat flour | 113 g | 119 g | 120 g | 113 g | 6% |
| Cake flour | 120 g | 127 g | 137 g | 120 g | 14% |
| Cocoa powder | 84 g | 89 g | 86 g | 84 g | 2% |
| Cornstarch | 112 g | 118 g | 128 g | 112 g | 14% |
| Salt | 288 g | 304 g | 292 g | 288 g | 1% |
Sugar and sweeteners: cups to grams
| Ingredient | US cup (default) | Metric cup (250 ml) | USDA | King Arthur | Source gap |
|---|---|---|---|---|---|
| Granulated sugar | 200 g | 211 g | 200 g | 198 g | 1% |
| Brown sugar | 213 g | 225 g | 220 g | 213 g | 3% |
| Powdered sugar | 113 g | 119 g | 120 g | 113 g | 6% |
Syrups: cups to grams
| Ingredient | US cup (default) | Metric cup (250 ml) | USDA | King Arthur | Source gap |
|---|---|---|---|---|---|
| Honey | 339 g | 358 g | 339 g | 336 g | 1% |
| Maple syrup | 315 g | 333 g | 315 g | 312 g | 1% |
| Molasses | 337 g | 356 g | 337 g | 340 g | 1% |
Fats and oils: cups to grams
| Ingredient | US cup (default) | Metric cup (250 ml) | USDA | King Arthur | Source gap |
|---|---|---|---|---|---|
| Butter | 227 g | 240 g | 227 g | 226 g | 0% |
| Vegetable oil | 218 g | 230 g | 218 g | 198 g | 10% |
| Peanut butter | 258 g | 273 g | 258 g | 270 g | 5% |
Dairy: cups to grams
| Ingredient | US cup (default) | Metric cup (250 ml) | USDA | King Arthur | Source gap |
|---|---|---|---|---|---|
| Milk | 244 g | 258 g | 244 g | 227 g | 7% |
| Heavy cream | 238 g | 251 g | 238 g | 227 g | 5% |
| Cream cheese | 232 g | 245 g | 232 g | 227 g | 2% |
Grains: cups to grams
| Ingredient | US cup (default) | Metric cup (250 ml) | USDA | King Arthur | Source gap |
|---|---|---|---|---|---|
| Rolled oats | 89 g | 94 g | 81 g | 89 g | 10% |
| White rice | 185 g | 195 g | 185 g | 198 g | 7% |
Nuts and seeds: cups to grams
| Ingredient | US cup (default) | Metric cup (250 ml) | USDA | King Arthur | Source gap |
|---|---|---|---|---|---|
| Almonds and almond flour | 142 g | 150 g | 143 g | 142 g | 1% |
| Walnuts | 113 g | 119 g | 117 g | 113 g | 4% |
Sweets and snacks: cups to grams
| Ingredient | US cup (default) | Metric cup (250 ml) | USDA | King Arthur | Source gap |
|---|---|---|---|---|---|
| Chocolate chips | 170 g | 180 g | 168 g | 170 g | 1% |
| Raisins | 149 g | 157 g | 145 g | 149 g | 3% |
| Shredded coconut | 85 g | 90 g | 93 g | 85 g | 9% |
Print the chart
The printable cups to grams chart puts all 26 ingredients on one page in grams for 1 cup, 1/2 cup, 1/3 cup and 1/4 cup, and the tablespoon.
How the defaults were chosen
For dry, powdery or lumpy ingredients where the way the cup is filled changes the answer (flours, starch, cocoa, powdered and brown sugar, nuts, coconut, oats), the default is King Arthur's figure, a single published reference many recipes follow. For liquids, fats, syrups, dairy and free-flowing granules (butter, honey, milk, oil, cream, granulated sugar, rice), the default is the USDA measured weight, because density, not packing, decides the answer. The USDA data is the SR Legacy release of April 2018, the last version that includes household measure weights for these foods.
Frequently asked questions
How many grams is a cup of flour?
A US cup of all-purpose flour is 120 g by King Arthur and 125 g by USDA. See the flour page for how the measuring method changes it.
How many grams is a cup of butter?
1 US cup of butter is 227 g (2 sticks, 16 tablespoons).
How many grams is a cup of sugar?
1 US cup of granulated sugar is 200 g (USDA). Packed brown sugar is about 213 g and unsifted powdered sugar about 113 g.
Is a cup the same everywhere?
No. A US cup is 236.6 ml, a US nutrition-label cup 240 ml, and the metric cup used in Australia, New Zealand and Canada is 250 ml.
Why do different sites give different grams per cup?
Because cups are filled differently. Flour can be spooned and levelled, scooped from the bag or sifted, and each gives a different weight. Where two sources disagree, we show both.