Cooking

Ingredient table: weight per cup

What a cup of each ingredient weighs, with the density and the source of every figure.

This is the database behind every cooking calculator on the site. Each ingredient carries a bulk density in grams per millilitre, and every equivalence comes from it: cups, tablespoons and teaspoons in any standard.

The US cup column uses the 236.6 ml American cup; the metric column uses 250 ml.

Flours and starches

Ingredient	1 US cup (g)	1 metric cup (g)	1 US tbsp (g)	Density (g/ml)
All-purpose flour	120	127	7.5	0.507
Bread flour	120	127	7.5	0.507
Whole wheat flour	113	119	7.1	0.478
Cake flour	120	127	7.5	0.507
Self-rising flour	113	119	7.1	0.478
Rye flour	106	112	6.6	0.448
Spelt flour	99	105	6.2	0.418
Semolina flour	163	172	10.2	0.689
Cornmeal	138	146	8.6	0.583
Rice flour	142	150	8.9	0.600
Almond flour	96	101	6.0	0.406
Oat flour	92	97	5.8	0.389
Chickpea flour	85	90	5.3	0.359
Coconut flour	128	135	8.0	0.541
Cornstarch	112	118	7.0	0.473

Sugars

Ingredient	1 US cup (g)	1 metric cup (g)	1 US tbsp (g)	Density (g/ml)
Granulated sugar	198	209	12.4	0.837
Brown sugar (packed)	213	225	13.3	0.900
Confectioners' sugar	113	119	7.1	0.478
Demerara sugar	220	232	13.8	0.930
Coconut sugar	616	651	38.5	2.604

Fats and oils

Ingredient	1 US cup (g)	1 metric cup (g)	1 US tbsp (g)	Density (g/ml)
Butter	226	239	14.1	0.955
Olive oil	216	228	13.5	0.913
Vegetable oil	218	230	13.6	0.920
Coconut oil	226	239	14.1	0.955
Vegetable shortening	184	194	11.5	0.778
Lard	226	239	14.1	0.955

Dairy

Ingredient	1 US cup (g)	1 metric cup (g)	1 US tbsp (g)	Density (g/ml)
Whole milk	244	258	15.2	1.030
Buttermilk	244	258	15.2	1.030
Heavy cream	235	248	14.7	0.994
Plain yogurt	245	259	15.3	1.035
Sour cream	227	240	14.2	0.960
Cream cheese	227	240	14.2	0.960
Ricotta cheese	227	240	14.2	0.960
Grated cheese	113	119	7.1	0.478
Grated Parmesan	100	106	6.3	0.423
Sweetened condensed milk	312	330	19.5	1.319
Evaporated milk	226	239	14.1	0.955
Nonfat dry milk	112	118	7.0	0.473

Liquids and syrups

Ingredient	1 US cup (g)	1 metric cup (g)	1 US tbsp (g)	Density (g/ml)
Water	237	250	14.8	1.000
Honey	336	355	21.0	1.420
Maple syrup	312	330	19.5	1.319
Molasses	340	359	21.3	1.437
Corn syrup	312	330	19.5	1.319
Agave syrup	336	355	21.0	1.420

Grains

Ingredient	1 US cup (g)	1 metric cup (g)	1 US tbsp (g)	Density (g/ml)
Rolled oats	89	94	5.6	0.376
Steel-cut oats	140	148	8.7	0.592
Long grain rice (dry)	198	209	12.4	0.837
Cooked brown rice	170	180	10.6	0.719
Quinoa (dry)	177	187	11.1	0.748
Bulgur	152	161	9.5	0.642
Dried breadcrumbs	112	118	7.0	0.473
Panko breadcrumbs	50	53	3.1	0.211
Couscous	149	157	9.3	0.630
Dry lentils	192	203	12.0	0.811

Cocoa and chocolate

Ingredient	1 US cup (g)	1 metric cup (g)	1 US tbsp (g)	Density (g/ml)
Unsweetened cocoa powder	84	89	5.2	0.355
Chocolate chips	170	180	10.6	0.719
Chopped chocolate	170	180	10.6	0.719

Nuts and seeds

Ingredient	1 US cup (g)	1 metric cup (g)	1 US tbsp (g)	Density (g/ml)
Whole almonds	142	150	8.9	0.600
Chopped walnuts	113	119	7.1	0.478
Hazelnuts	142	150	8.9	0.600
Shelled peanuts	142	150	8.9	0.600
Pecan halves	105	111	6.6	0.444
Pine nuts	142	150	8.9	0.600
Sesame seeds	142	150	8.9	0.600
Sunflower seeds	140	148	8.7	0.592
Chia seeds	148	156	9.3	0.626
Flaxseed	140	148	8.7	0.592
Peanut butter	270	285	16.9	1.141
Tahini paste	256	270	16.0	1.082

Leaveners, salt and powders

Ingredient	1 US cup (g)	1 metric cup (g)	1 US tbsp (g)	Density (g/ml)
Baking powder	192	203	12.0	0.811
Baking soda	288	304	18.0	1.217
Instant yeast	144	152	9.0	0.609
Table salt	288	304	18.0	1.217
Kosher salt (Diamond Crystal)	128	135	8.0	0.541
Kosher salt (Morton)	256	270	16.0	1.082

Other ingredients

Ingredient	1 US cup (g)	1 metric cup (g)	1 US tbsp (g)	Density (g/ml)
Raisins	149	157	9.3	0.630
Unsweetened shredded coconut	85	90	5.3	0.359
Chopped dates	149	157	9.3	0.630
Jam or preserves	340	359	21.3	1.437
Mayonnaise	226	239	14.1	0.955
Tomato paste	232	245	14.5	0.981
Pumpkin puree	227	240	14.2	0.960
Applesauce	255	269	15.9	1.078
Mashed potato	213	225	13.3	0.900
Grated carrot	99	105	6.2	0.418

How it is calculated

Where these figures come from

Solid and granulated ingredients come from the King Arthur Baking ingredient weight chart, consulted in September 2026, measured by the spoon-and-level method (not packed, except where the source itself says otherwise, as with brown sugar).

Liquids use their documented physical density. That is a deliberate difference: American cookbooks round any liquid to 8 ounces per cup (227 g), which is its weight in ounces rather than its real density. A cup of water weighs 236.6 g, not 227 g.

Why your cup may give a different number

The density of a solid depends on how you fill the measure. Scooping straight from the bag compacts flour and can add 15 % to the weight. When the recipe matters, a scale always wins.

An ingredient is missing

The database is built to grow. Ingredients are added with their source and review date, never with a density guessed by eye.

Related calculators

Grams to cupsPick the ingredient: each one has its own weight per cup.Cups to gramsTell us how many cups and of what, and we give you the weight.Tablespoons to gramsLevel spoons, by ingredient, because that is what changes the weight.Teaspoons to gramsFor salt, yeast and spices, where one extra teaspoon shows.