A little help in the kitchen

Ingredient weight chart: cups to grams

Find how many grams are in a cup or tablespoon of more than 280 ingredients. Every value comes from CookBook’s ingredient-density estimates, the same data the app uses to convert your recipes.

Convert any ingredient to grams

Ingredient

Amount

Try 1, 1.5, 1/2 or 1½. A comma is a decimal separator; leave out thousands separators.

Unit

Recipe measurement system

Cups and spoons follow this system. Millilitres are the same everywhere.

Estimated weight

≈ 125 g≈ 4.41 oz

236.6 ml × 0.528 g/ml = 124.9 g

An estimate based on CookBook’s estimated density for this ingredient, 0.528 g/ml. Packing, sifting and preparation change the weight.

Ingredient weight chart

Estimated grams in a cup and a tablespoon for each ingredient, calculated from CookBook’s ingredient-density data and grouped by type.

Find an ingredient

Flours, starches and crumbs

Ingredient	1 US cup (236.6 ml)	1 metric cup (250 ml)	1 tablespoon (15 ml)	Density (g/ml)
00 flour	120 g	127 g	7.6 g	0.507
Arrowroot powder	120 g	127 g	7.6 g	0.507
Breadcrumbs	110 g	116 g	7.0 g	0.465
Breadcrumbs, panko	71 g	75 g	4.5 g	0.300
Coconut flour	112 g	118 g	7.1 g	0.473
Cornflour	117 g	124 g	7.4 g	0.495
Cornmeal	122 g	129 g	7.7 g	0.516
Cornstarch	128 g	135 g	8.1 g	0.541
Crackers, crushed	72 g	76 g	4.6 g	0.304
Croutons	30 g	32 g	1.9 g	0.127
Flour, all-purpose	125 g	132 g	7.9 g	0.528
Flour, almond	96 g	102 g	6.1 g	0.406
Flour, barley	148 g	157 g	9.4 g	0.626
Flour, bread	136 g	144 g	8.6 g	0.575
Flour, cake	114 g	121 g	7.2 g	0.482
Flour, pastry	112 g	118 g	7.1 g	0.473
Flour, rice	158 g	167 g	10.0 g	0.668
Flour, whole wheat	120 g	127 g	7.6 g	0.507
Oat bran	94 g	99 g	6.0 g	0.397
Potato starch	250 g	264 g	15.9 g	1.057
Semolina	167 g	177 g	10.6 g	0.706
Tapioca starch	150 g	159 g	9.5 g	0.634
Wheat Bran	58 g	61 g	3.7 g	0.245
Wheat germ	115 g	122 g	7.3 g	0.486

Raising agents, cocoa and chocolate

Ingredient	1 US cup (236.6 ml)	1 metric cup (250 ml)	1 tablespoon (15 ml)	Density (g/ml)
Baking powder	230 g	243 g	14.6 g	0.972
Baking soda (bicarb)	230 g	243 g	14.6 g	0.972
Chocolate chips	180 g	190 g	11.4 g	0.761
Chocolate, grated	100 g	106 g	6.3 g	0.423
Cocoa powder	86 g	91 g	5.5 g	0.364
Cream of tartar	192 g	203 g	12.2 g	0.812
Protein powder	120 g	127 g	7.6 g	0.507
Sourdough Starter	250 g	264 g	15.9 g	1.057
Yeast	150 g	159 g	9.5 g	0.634

Sugars, syrups and spreads

Ingredient	1 US cup (236.6 ml)	1 metric cup (250 ml)	1 tablespoon (15 ml)	Density (g/ml)
Agave syrup	336 g	355 g	21.3 g	1.420
Coconut sugar	128 g	135 g	8.1 g	0.541
Dark brown sugar	232 g	245 g	14.7 g	0.980
Honey	340 g	359 g	21.6 g	1.437
Icing sugar	121 g	128 g	7.7 g	0.511
Jam	320 g	338 g	20.3 g	1.353
Maple sugar	160 g	169 g	10.1 g	0.676
Marmalade	320 g	338 g	20.3 g	1.353
Molasses	340 g	359 g	21.6 g	1.437
Nutella	320 g	338 g	20.3 g	1.353
Simple syrup (1:1)	315 g	333 g	20.0 g	1.330
Stevia	100 g	106 g	6.3 g	0.423
Sugar, brown	220 g	233 g	14.0 g	0.930
Sugar, cane	200 g	211 g	12.7 g	0.845
Sugar, caster	190 g	201 g	12.0 g	0.803
Sugar, granulated	200 g	211 g	12.7 g	0.845
Sugar, powdered	120 g	127 g	7.6 g	0.507
Syrup, cane	336 g	355 g	21.3 g	1.420
Syrup, chocolate	312 g	330 g	19.8 g	1.319
Syrup, corn	312 g	330 g	19.8 g	1.319
Syrup, golden	338 g	357 g	21.4 g	1.429
Syrup, maple	315 g	333 g	20.0 g	1.331

Dairy, eggs and plant milks

Ingredient	1 US cup (236.6 ml)	1 metric cup (250 ml)	1 tablespoon (15 ml)	Density (g/ml)
Almond milk	262 g	277 g	16.6 g	1.108
Buttermilk	245 g	259 g	15.5 g	1.036
Cheese, brie, melted	240 g	254 g	15.2 g	1.014
Cheese, brie, sliced	144 g	152 g	9.1 g	0.609
Cheese, cheddar, diced	132 g	140 g	8.4 g	0.558
Cheese, cheddar, grated	112 g	118 g	7.1 g	0.473
Cheese, cheddar, melted	244 g	258 g	15.5 g	1.031
Cheese, cottage	210 g	222 g	13.3 g	0.888
Cheese, cream	237 g	250 g	15.0 g	1.000
Cheese, feta, crumbled	150 g	159 g	9.5 g	0.634
Cheese, mozzarella, melted	232 g	245 g	14.7 g	0.980
Cheese, mozzarella, shredded	123 g	130 g	7.8 g	0.520
Cheese, mozzarella, sliced	201 g	213 g	12.8 g	0.850
Cheese, parmesan, grated	100 g	106 g	6.3 g	0.423
Cheese, ricotta	250 g	264 g	15.9 g	1.057
Coconut cream	296 g	313 g	18.8 g	1.251
Coconut milk	244 g	258 g	15.5 g	1.032
Cream cheese, whipped	203 g	215 g	12.9 g	0.860
Cream, heavy	238 g	252 g	15.1 g	1.006
Cream, light	240 g	254 g	15.2 g	1.014
Cream, sour	230 g	243 g	14.6 g	0.972
Egg	243 g	257 g	15.4 g	1.027
Egg whites	240 g	254 g	15.2 g	1.014
Egg yolks	243 g	257 g	15.4 g	1.027
Mascarpone	250 g	264 g	15.9 g	1.057
Milk	245 g	259 g	15.5 g	1.036
Milk, condensed	306 g	323 g	19.4 g	1.293
Milk, evaporated	252 g	266 g	16.0 g	1.065
Milk, powdered	68 g	72 g	4.3 g	0.287
Oat milk	237 g	250 g	15.0 g	1.000
Soy milk	243 g	257 g	15.4 g	1.027
Whipped cream	60 g	64 g	3.8 g	0.254
Yogurt, greek	240 g	254 g	15.2 g	1.014
Yogurt, plain	245 g	259 g	15.5 g	1.036

Butter, fats and oils

Ingredient	1 US cup (236.6 ml)	1 metric cup (250 ml)	1 tablespoon (15 ml)	Density (g/ml)
Butter	227 g	240 g	14.4 g	0.959
Butter, melted	228 g	241 g	14.4 g	0.962
Duck fat	205 g	217 g	13.0 g	0.866
Ghee	218 g	230 g	13.8 g	0.921
Lard	205 g	217 g	13.0 g	0.866
Margarine	227 g	240 g	14.4 g	0.959
Oil, avocado	218 g	230 g	13.8 g	0.921
Oil, coconut	218 g	230 g	13.8 g	0.921
Oil, olive	216 g	228 g	13.7 g	0.913
Oil, palm	205 g	217 g	13.0 g	0.866
Oil, rapeseed	218 g	230 g	13.8 g	0.921
Oil, sunflower	218 g	230 g	13.8 g	0.921
Oil, vegetable	218 g	230 g	13.8 g	0.921

Grains, rice and pasta

Ingredient	1 US cup (236.6 ml)	1 metric cup (250 ml)	1 tablespoon (15 ml)	Density (g/ml)
Buckwheat	168 g	178 g	10.6 g	0.710
Bulgur	140 g	148 g	8.9 g	0.592
Couscous	180 g	190 g	11.4 g	0.761
Egg noodles, cooked	160 g	169 g	10.1 g	0.676
Egg noodles, dry	38 g	40 g	2.4 g	0.161
Macaroni, cooked	130 g	137 g	8.2 g	0.549
Macaroni, dry	90 g	95 g	5.7 g	0.380
Millet (hulled)	200 g	211 g	12.7 g	0.845
Oats, instant	80 g	85 g	5.1 g	0.338
Oats, quick	80 g	85 g	5.1 g	0.338
Oats, rolled	90 g	95 g	5.7 g	0.380
Oats, Scottish	144 g	152 g	9.1 g	0.609
Oats, steel cut	164 g	174 g	10.4 g	0.695
Pasta, cooked	140 g	148 g	8.9 g	0.592
Pasta, dry	105 g	111 g	6.7 g	0.444
Pearled barley	200 g	211 g	12.7 g	0.845
Popcorn	8.0 g	8.5 g	0.5 g	0.034
Popcorn kernels	225 g	238 g	14.3 g	0.951
Quinoa, cooked	199 g	210 g	12.6 g	0.840
Quinoa, uncooked	170 g	180 g	10.8 g	0.719
Rice, basmati, uncooked	180 g	190 g	11.4 g	0.761
Rice, brown, uncooked	190 g	201 g	12.0 g	0.803
Rice, white long-grain, uncooked	185 g	196 g	11.7 g	0.782
Rice, white medium-grain, uncooked	195 g	206 g	12.4 g	0.824
Rice, white short-grain, uncooked	200 g	211 g	12.7 g	0.845
Rice, wild, uncooked	160 g	169 g	10.1 g	0.676
Rye	168 g	178 g	10.6 g	0.710

Beans, lentils and tofu

Ingredient	1 US cup (236.6 ml)	1 metric cup (250 ml)	1 tablespoon (15 ml)	Density (g/ml)
Beans, adzuki	197 g	208 g	12.5 g	0.833
Beans, baked	253 g	267 g	16.0 g	1.069
Beans, black	194 g	205 g	12.3 g	0.820
Beans, kidney	184 g	195 g	11.7 g	0.778
Beans, mung	207 g	219 g	13.1 g	0.875
Beans, pinto	193 g	204 g	12.2 g	0.816
Beans, refried	242 g	256 g	15.3 g	1.023
Broad beans	150 g	159 g	9.5 g	0.634
Chickpeas	200 g	211 g	12.7 g	0.845
Dried beans	180 g	190 g	11.4 g	0.761
Hummus	246 g	260 g	15.6 g	1.040
Lentils	192 g	203 g	12.2 g	0.812
Peas	145 g	153 g	9.2 g	0.613
Peas, frozen	133 g	141 g	8.4 g	0.562
Tempeh	166 g	176 g	10.5 g	0.702
Tofu	126 g	133 g	8.0 g	0.533

Nuts, seeds and coconut

Ingredient	1 US cup (236.6 ml)	1 metric cup (250 ml)	1 tablespoon (15 ml)	Density (g/ml)
Almond butter	240 g	254 g	15.2 g	1.014
Almonds	145 g	153 g	9.2 g	0.613
Almonds, ground	95 g	101 g	6.0 g	0.402
Almonds, sliced	92 g	97 g	5.8 g	0.389
Almonds, slivered	93 g	99 g	5.9 g	0.395
Cashew nuts	137 g	145 g	8.7 g	0.579
Chia seeds	160 g	169 g	10.1 g	0.676
Coconut, shredded	85 g	90 g	5.4 g	0.359
Flaxseed	168 g	178 g	10.6 g	0.710
Nuts, chopped	150 g	159 g	9.5 g	0.634
Peanut butter	250 g	264 g	15.9 g	1.057
Peanuts	145 g	153 g	9.2 g	0.613
Pecan nuts	109 g	115 g	6.9 g	0.461
Sesame seeds	150 g	159 g	9.5 g	0.634
Sunflower seeds	140 g	148 g	8.9 g	0.592
Tahini	240 g	254 g	15.2 g	1.014
Walnuts, chopped	117 g	124 g	7.4 g	0.495

Fruit

Ingredient	1 US cup (236.6 ml)	1 metric cup (250 ml)	1 tablespoon (15 ml)	Density (g/ml)
Apple sauce	253 g	268 g	16.1 g	1.070
Apple, chopped	125 g	132 g	7.9 g	0.528
Apple, sliced	109 g	115 g	6.9 g	0.461
Apricot, halves	155 g	164 g	9.8 g	0.655
Apricot, sliced	165 g	174 g	10.5 g	0.697
Avocado, cubes	150 g	159 g	9.5 g	0.634
Avocado, pureed	230 g	243 g	14.6 g	0.972
Avocado, sliced	146 g	154 g	9.3 g	0.617
Bananas, mashed	225 g	238 g	14.3 g	0.951
Bananas, sliced	150 g	159 g	9.5 g	0.634
Blackberries	144 g	152 g	9.1 g	0.609
Blueberries	148 g	157 g	9.4 g	0.626
Cherries	138 g	146 g	8.7 g	0.583
Cranberries	100 g	106 g	6.3 g	0.423
Currants	160 g	169 g	10.1 g	0.676
Dried apricots	132 g	140 g	8.4 g	0.558
Dried fruit	150 g	159 g	9.5 g	0.634
Grapefruit, sections	230 g	243 g	14.6 g	0.972
Grapes	151 g	160 g	9.6 g	0.638
Jackfruit, slices	165 g	174 g	10.5 g	0.697
Kiwifruit, sliced	180 g	190 g	11.4 g	0.761
Lemon, sections	212 g	224 g	13.4 g	0.896
Mango, pieces	165 g	174 g	10.5 g	0.697
Melon, diced	170 g	180 g	10.8 g	0.719
Nectarines, slices	143 g	151 g	9.1 g	0.604
Orange, sections	180 g	190 g	11.4 g	0.761
Papaya, pieces	145 g	153 g	9.2 g	0.613
Passionfruit	236 g	250 g	15.0 g	0.998
Peaches, slices	154 g	163 g	9.8 g	0.651
Pears, cubes	161 g	170 g	10.2 g	0.681
Pears, slices	140 g	148 g	8.9 g	0.592
Pineapple, chunks	165 g	174 g	10.5 g	0.697
Plums, sliced	165 g	174 g	10.5 g	0.697
Raisins	165 g	174 g	10.5 g	0.697
Raspberries	123 g	130 g	7.8 g	0.520
Rhubarb, diced	122 g	129 g	7.7 g	0.516
Strawberries	144 g	152 g	9.1 g	0.609
Strawberries, halves	152 g	161 g	9.6 g	0.642
Strawberries, pureed	232 g	245 g	14.7 g	0.981
Strawberries, sliced	166 g	176 g	10.5 g	0.702
Sultanas	200 g	211 g	12.7 g	0.845
Tangerine, sections	195 g	206 g	12.4 g	0.824
Watermelon, diced	152 g	161 g	9.6 g	0.642

Vegetables

Ingredient	1 US cup (236.6 ml)	1 metric cup (250 ml)	1 tablespoon (15 ml)	Density (g/ml)
Asparagus	134 g	142 g	8.5 g	0.566
Beetroot, sliced	144 g	152 g	9.1 g	0.608
Broccoli, chopped	91 g	96 g	5.8 g	0.385
Broccoli, diced	44 g	47 g	2.8 g	0.186
Brussels sprouts	88 g	93 g	5.6 g	0.372
Cabbage, chopped	89 g	94 g	5.6 g	0.376
Cabbage, shredded	70 g	74 g	4.4 g	0.296
Carrots, chopped	128 g	135 g	8.1 g	0.541
Carrots, grated	110 g	116 g	7.0 g	0.465
Carrots, slices	122 g	129 g	7.7 g	0.516
Cauliflower, chopped	107 g	113 g	6.8 g	0.452
Celery, chopped	101 g	107 g	6.4 g	0.427
Corn	160 g	169 g	10.1 g	0.676
Cucumber, slices	52 g	55 g	3.3 g	0.220
Eggplant, cubes	82 g	87 g	5.2 g	0.347
Jalapeno peppers, sliced	90 g	95 g	5.7 g	0.380
Kale	16 g	17 g	1.0 g	0.068
Lettuce, shredded	72 g	76 g	4.6 g	0.304
Mushrooms	96 g	102 g	6.1 g	0.406
Mushrooms, slices	70 g	74 g	4.4 g	0.296
Onion, chopped	160 g	169 g	10.1 g	0.676
Onion, sliced	115 g	122 g	7.3 g	0.486
Peppers, chopped	149 g	158 g	9.5 g	0.630
Peppers, sliced	92 g	97 g	5.8 g	0.389
Potatoes, diced	75 g	79 g	4.8 g	0.317
Potatoes, mashed	210 g	222 g	13.3 g	0.888
Pumpkin, cubes	116 g	123 g	7.4 g	0.490
Snap beans	120 g	127 g	7.6 g	0.507
Spinach	30 g	32 g	1.9 g	0.127
Spring onion, chopped	100 g	106 g	6.3 g	0.423
Sweet Potatoes, diced	133 g	141 g	8.4 g	0.562
Sweet Potatoes, mashed	200 g	211 g	12.7 g	0.845
Sweetcorn kernels	154 g	163 g	9.8 g	0.651
Tomatoes, cherry	149 g	158 g	9.5 g	0.630
Tomatoes, chopped	251 g	265 g	15.9 g	1.061
Tomatoes, sun-dried	54 g	57 g	3.4 g	0.228
Watercress, chopped	34 g	36 g	2.2 g	0.144
Zucchini	245 g	259 g	15.5 g	1.036

Herbs, spices and salt

Ingredient	1 US cup (236.6 ml)	1 metric cup (250 ml)	1 tablespoon (15 ml)	Density (g/ml)
Cilantro (Coriander), dried flakes	28 g	30 g	1.8 g	0.120
Cilantro (Coriander), fresh chopped	59 g	63 g	3.8 g	0.250
Cilantro (Coriander), fresh loose	17 g	18 g	1.1 g	0.070
Cinnamon	125 g	132 g	7.9 g	0.528
Coriander seed, ground	95 g	100 g	6.0 g	0.400
Cumin	112 g	118 g	7.1 g	0.473
Fresh herbs, chopped	59 g	63 g	3.8 g	0.250
Garlic	136 g	144 g	8.6 g	0.575
Garlic powder	100 g	106 g	6.3 g	0.423
Ginger root, slices	24 g	25 g	1.5 g	0.101
Ground pepper	96 g	102 g	6.1 g	0.406
Onion powder	100 g	106 g	6.3 g	0.423
Parsley, chopped	60 g	64 g	3.8 g	0.254
Salt, fine	288 g	304 g	18.3 g	1.217
Salt, flakes	200 g	211 g	12.7 g	0.845
Salt, rock	273 g	289 g	17.3 g	1.154
Turmeric	120 g	127 g	7.6 g	0.507

Liquids, sauces and condiments

Ingredient	1 US cup (236.6 ml)	1 metric cup (250 ml)	1 tablespoon (15 ml)	Density (g/ml)
Apple cider vinegar	251 g	265 g	15.9 g	1.060
Balsamic vinegar	255 g	269 g	16.1 g	1.076
Barbecue sauce	250 g	264 g	15.8 g	1.056
Beef stock	245 g	259 g	15.5 g	1.036
Chicken stock	249 g	263 g	15.8 g	1.052
Distilled vinegar	238 g	251 g	15.1 g	1.004
Fish sauce	288 g	304 g	18.2 g	1.216
Ground coffee	90 g	95 g	5.7 g	0.380
Hoisin sauce	256 g	271 g	16.3 g	1.084
Ketchup	272 g	287 g	17.2 g	1.148
Mayonnaise	232 g	245 g	14.7 g	0.981
Oyster sauce	288 g	304 g	18.2 g	1.216
Rice wine vinegar	239 g	253 g	15.2 g	1.010
Soy sauce	255 g	269 g	16.1 g	1.076
Sriracha hot sauce	312 g	330 g	19.8 g	1.320
Stock, or broth	246 g	260 g	15.6 g	1.040
Tea leaves	50 g	53 g	3.2 g	0.211
Tomato passata	256 g	271 g	16.2 g	1.082
Tomato paste	262 g	277 g	16.6 g	1.107
Water	236 g	250 g	15.0 g	0.998
Wine	235 g	248 g	14.9 g	0.993
Worcestershire sauce	275 g	291 g	17.5 g	1.164
Yellow mustard	249 g	263 g	15.8 g	1.052

Meat

Ingredient	1 US cup (236.6 ml)	1 metric cup (250 ml)	1 tablespoon (15 ml)	Density (g/ml)
Beef, ground	207 g	219 g	13.1 g	0.876
Chicken breast, diced	145 g	153 g	9.2 g	0.613
Pork, minced	210 g	222 g	13.3 g	0.888

Weights are estimates calculated from each ingredient’s density and rounded for display. Packing, sifting, chopping and moisture change the weight, so weigh ingredients when accuracy matters.

Download the full chart as a CSV file (English)

How to use these weights

When a recipe gives its own gram weights, use them: they record what the recipe writer actually put in the bowl. Use this chart when a recipe only gives cups or spoons, and fill your cup the way the recipe expects.

Spoon and level dry ingredients rather than scooping. Stir flour to loosen it, spoon it into the cup and level the top with a straight edge. King Arthur Baking gets about 120 g of all-purpose flour in a cup filled this way, but up to 160 g when the flour is packed down.
Pack brown sugar only when the recipe says so. Press it firmly into the cup until it holds its shape. CookBook’s brown sugar value, 220 g per US cup, is close to King Arthur Baking’s 213 g for a packed cup, so it overstates loosely spooned brown sugar. Australia’s food regulator, FSANZ, also names packing as a reason the weight of a measured volume varies.
Match the preparation. Whole, chopped, sliced, grated and ground forms of one ingredient pack differently, so the chart lists them separately. In CookBook’s library a US cup of whole almonds weighs 145 g and sliced almonds 92 g; fine salt weighs 288 g and salt flakes 200 g. Choose the row that matches the ingredient as it goes into the cup.

How the values work

Every value comes from CookBook’s ingredient-density estimates, the same data the CookBook app uses to convert recipes. Each ingredient has one density in grams per millilitre, and the chart converts a volume with one formula:

Grams = volume (ml) × density (g/ml)

All-purpose flour has a density of 0.528 g/ml, so 1 US cup is 236.6 ml × 0.528 = 124.9 g, shown as 125 g, and a 250 ml metric cup is 132 g. FSANZ uses the same method in its Nutrition Panel Calculator guide, with 0.54 g/ml for plain white flour (135 g per metric cup). A density describes a typical measured cup, not a physical constant, so treat each result as a dependable starting point rather than an exact weight.

Cup and spoon standards

Cups and spoons differ between countries. The converter lets you choose the system; the chart columns use the US cup, the 250 ml metric cup and a 15 ml tablespoon.

System	Cup	Tablespoon	Teaspoon
US customary	236.6 ml	14.8 ml	4.9 ml
Metric	250 ml	15 ml	5 ml
Australian	250 ml	20 ml	5 ml
Imperial	284.1 ml	17.8 ml	5.9 ml
US nutrition labels (not used here)	240 ml	15 ml	5 ml

NIST defines the US cup as 8 US fluid ounces and the tablespoon as half a fluid ounce, with a US fluid ounce of 29.573 ml, which makes the cup 236.6 ml and the tablespoon 14.8 ml. US nutrition labels use a rounded 240 ml cup under FDA rules, and NIST’s metric kitchen table rounds the same way, which is why some converters say a cup is 240 ml. CookBook’s Australian setting uses a 20 ml tablespoon (four 5 ml teaspoons), which holds a third more than a metric tablespoon. Its imperial cup is 10 British imperial fluid ounces of 28.412 ml each (NIST), with 16 tablespoons to the cup.

Why published flour weights differ

Published weights for one cup of all-purpose flour vary by more than 20 g, mostly because each source fills the cup differently.

Source	Grams per US cup	How the cup is filled
King Arthur Baking	120 g (4¼ oz)	Flour fluffed, spooned in and levelled
USDA FoodData Central	125 g	Not stated (enriched, bleached flour)
Milk Street	130 g	Average of figures from 22 published sources, outliers removed (range 120–148 g)
America’s Test Kitchen	About 142 g (5 oz)	Dip and sweep: cup dipped into the flour, then levelled
CookBook	125 g	0.528 g/ml × 236.6 ml

CookBook’s value matches USDA’s and sits between King Arthur Baking’s spooned cup and Milk Street’s average. A recipe developed with dip-and-sweep cups may expect about 17 g more flour per cup than CookBook’s value, so when a recipe states its measuring method or gram weights, follow it.

Download the data

Download the ingredient weight data (CSV) for all 286 ingredients, with category, density and grams per US cup, metric cup, 15 ml tablespoon, US tablespoon, Australian tablespoon and 5 ml teaspoon. You may reuse it under CC BY 4.0 as long as you credit CookBook and link to this page.

Switching systems in CookBook

When you cook a saved recipe in CookBook’s cooking mode, you can change the servings and the measurement system. Ingredient amounts scale; cooking times do not.

Sources

A little more help

Frequently asked questions

How many grams are in a cup of sugar?

Using CookBook’s values, 1 US cup of granulated sugar weighs about 200 g and a 250 ml metric cup about 211 g. Caster sugar, brown sugar and icing sugar have their own rows in the chart because they pack differently.

How many grams are in a tablespoon of butter?

In CookBook’s library a 15 ml tablespoon of butter weighs about 14.4 g, a US tablespoon about 14.2 g and a 20 ml Australian tablespoon about 19.2 g.

How do I convert grams back to cups?

Divide the grams by the weight of one cup of the same ingredient in the same cup system. For example, 100 g of all-purpose flour divided by 125 g per US cup is 0.8 US cup.

Why does the chart’s tablespoon column not match my Australian tablespoon?

The chart’s tablespoon column uses a 15 ml tablespoon. CookBook’s Australian setting uses a 20 ml tablespoon, so multiply the chart value by 4 and divide by 3, or choose the Australian system in the converter.

Can I link to or reuse a single ingredient value?

Yes. Every row in the chart has its own anchor, such as #flour-all-purpose for all-purpose flour, so you can link straight to it. The chart and the CSV download are licensed under CC BY 4.0, so credit CookBook and link to this page.

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Cite this page

Referencing these numbers or explanations? Copy this citation and link to the page.

“Ingredient weight chart: cups to grams”, CookBook Manager. Updated Oct 10, 2026. https://cookbookmanager.com/tools/ingredient-weights

Text, tables and data on this page are available under the Creative Commons Attribution 4.0 licence (CC BY 4.0). Credit CookBook Manager and link to this page when you reuse them.

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