Grams per Cup: Ingredient Weight Chart

These are the baseline weights used for this site's US Customary cup setting. They are reference values, not a promise that every cup you fill will weigh exactly the same.

The USDA links open the relevant pages of Nutritive Value of Foods, revised in 2002. These are published household-measure references, not recent laboratory tests of your ingredients. The source's printed page numbers differ from the PDF viewer's page count.

Flour and sugars: Preparation changes what fits inside a cup. Keep the flour measurement loose and level, pack brown sugar when the reference calls for it, and use the powdered-sugar figure for unsifted sugar. Each ingredient link above gives more detail.

Oats: The 89g reference comes from King Arthur's generic “old-fashioned or quick-cooking” entry. Its separately named King Arthur Rolled Oats product is listed at 113g per cup. Our default is the generic dry-oat reference; it is not a claim that every brand or oat type weighs 89g.

Rice: Choose the uncooked reference only for dry rice. Cooking changes the grain and its water content, so the same number should not be used for a cup of cooked rice.

Oil and milk: The table names the specific products used. Olive oil is not a universal reference for every oil, and whole milk is not a reference for condensed milk, milk powder or plant-based drinks.

To convert cups into weight, multiply by the ingredient's reference:

For example, 1½ cups of flour gives 1.5 × 120 = 180g. Use our cups-to-grams converter for other quantities.

To convert a weight into cups, divide instead:

For example, 100g of granulated sugar gives 100 ÷ 198 = about 0.51 cups. Use the grams-to-cups converter to choose an ingredient and amount.

For a reference built around common recipe quantities, use our printable conversion chart.

Yes. This table gives our US Customary baselines. The converter uses 236.588mL for that setting, 240mL for US Legal and 250mL for Metric.

We assign the published cup weights to the site's US Customary baseline, then scale them in proportion to the selected cup volume. That assignment is our convention; a source's culinary cup entry does not establish a density measured at precisely 236.588mL.

For example, the estimated metric-cup weight for flour is 120 × 250 ÷ 236.588 = about 126.8g. Keep this calculated adjustment separate from the source's published 120g-per-cup entry. Read the cup-size guide and conversion methodology for the standards and calculation rules.

Follow the recipe's own gram equivalent when it provides one. A different reference may reflect the recipe developer's product, measuring method or rounding convention.

Avoid averaging two references or switching between them partway through a recipe. Choose the entry that matches your ingredient and use it consistently. If you already have a weight and a kitchen scale, you can weigh that amount directly.