How the converter works
Volume and weight are converted through milliliters and grams using the exact US definitions. Cups to grams multiplies the number of cups by the weight USDA measured for one cup of that ingredient. The result also shows which measuring cups and spoons add up to the amount, rounded to ⅛ teaspoon.
Grams = cups × grams per cup (USDA)
Cups = grams ÷ grams per cup
Worked example
A recipe calls for ¾ cup of granulated sugar. USDA weighs 1 cup at 200 g, so ¾ × 200 = 150 g, or 5.3 oz. To measure it with cups, use the ½ cup and the ¼ cup.
Quick reference
| 3 teaspoons = 1 tablespoon |
| 2 tablespoons = 1 fluid ounce |
| 4 tablespoons = ¼ cup |
| 5 tablespoons + 1 teaspoon = ⅓ cup |
| 8 tablespoons = ½ cup |
| 16 tablespoons = 1 cup |
| 48 teaspoons = 1 cup |
| 8 fluid ounces = 1 cup |
| 2 cups = 1 pint |
| 2 pints = 1 quart |
| 4 quarts = 1 gallon |
| 1 teaspoon = 4.93 mL |
| 1 tablespoon = 14.79 mL |
| 1 fluid ounce = 29.57 mL |
| 1 cup = 236.59 mL |
| 1 liter = 4.23 cups |
| 1 ounce (weight) = 28.35 g; 1 pound = 16 oz = 453.59 g |
| 1 nutrition-label cup = 240 mL; label teaspoon 5 mL, tablespoon 15 mL, fluid ounce 30 mL |
Grams per cup of common ingredients
Weights from USDA FoodData Central, SR Legacy (2018). Each name links to the USDA entry and its household measure.
| Ingredient | 1 cup | 1 tbsp | 1 cup in oz |
|---|---|---|---|
| All-purpose flour | 125 g | 7.81 g | 4.41 oz |
| Bread flour | 137 g | 8.56 g | 4.83 oz |
| Whole wheat flour | 120 g | 7.5 g | 4.23 oz |
| Granulated sugar | 200 g | 12.5 g | 7.05 oz |
| Brown sugar, packed | 220 g | 13.75 g | 7.76 oz |
| Brown sugar, not packed | 145 g | 9.06 g | 5.11 oz |
| Powdered sugar, unsifted | 120 g | 7.5 g | 4.23 oz |
| Butter | 227 g | 14.19 g | 8.01 oz |
| Olive oil | 216 g | 13.5 g | 7.62 oz |
| Canola or vegetable oil | 218 g | 13.63 g | 7.69 oz |
| Honey | 339 g | 21.19 g | 11.96 oz |
| Maple syrup | 315 g | 19.69 g | 11.11 oz |
| Molasses | 337 g | 21.06 g | 11.89 oz |
| Milk, whole | 244 g | 15.25 g | 8.61 oz |
| Milk, skim | 245 g | 15.31 g | 8.64 oz |
| Heavy cream | 238 g | 14.88 g | 8.4 oz |
| Plain yogurt, whole milk | 245 g | 15.31 g | 8.64 oz |
| Water | 237 g | 14.81 g | 8.36 oz |
| White rice, long-grain, uncooked | 185 g | 11.56 g | 6.53 oz |
| Brown rice, long-grain, uncooked | 185 g | 11.56 g | 6.53 oz |
| Rolled oats, dry | 81 g | 5.06 g | 2.86 oz |
| Cocoa powder, unsweetened | 86 g | 5.38 g | 3.03 oz |
| Cornstarch | 128 g | 8 g | 4.52 oz |
| Cornmeal, yellow | 122 g | 7.63 g | 4.3 oz |
| Peanut butter, smooth | 258 g | 16.13 g | 9.1 oz |
| Parmesan, grated | 100 g | 6.25 g | 3.53 oz |
| Cheddar, shredded | 113 g | 7.06 g | 3.99 oz |
| Raisins, not packed | 145 g | 9.06 g | 5.11 oz |
| Semisweet chocolate chips | 168 g | 10.5 g | 5.93 oz |
Spooned or scooped flour
Flour packs down. USDA lists a cup of all-purpose flour at 125 g. King Arthur Baking’s ingredient weight chart uses 120 g, measured their way: fluff the flour, sprinkle or spoon it into the cup, then scrape the top level (their how-to video). Dipping the cup into the bag and leveling it packs more flour in, so the cup weighs more and baked goods can turn out dry. When a recipe gives grams, weigh instead.
Sources
- US customary units. NIST Handbook 44, Appendix C: the US gallon is 231 cubic inches (3.785411784 L), so a cup is 236.5882365 mL. The avoirdupois pound is 453.59237 g and the ounce 1/16 of it.
- The 240 mL label cup. 21 CFR 101.9(b)(5)(viii): “For nutrition labeling purposes, a teaspoon means 5 milliliters (mL), a tablespoon means 15 mL, a cup means 240 mL, 1 fl oz means 30 mL, and 1 oz in weight means 28 g.”
- Ingredient weights. USDA FoodData Central, SR Legacy, household measures (public domain). Flour by the King Arthur method from King Arthur Baking.
Questions people ask
How many milliliters are in a US cup?
Exactly 236.5882365 mL. A US cup is 8 US fluid ounces, or 1/16 of a US gallon, and the gallon is defined as 231 cubic inches. In the kitchen, 237 mL is close enough; 240 mL is the rounded cup used on nutrition labels.
Why does the nutrition label say 1 cup is 240 mL?
For nutrition labeling only, FDA rules say a teaspoon means 5 mL, a tablespoon 15 mL, a cup 240 mL and a fluid ounce 30 mL (21 CFR 101.9(b)(5)(viii)). The label cup is about 1.4% bigger than the customary cup. Pick "Nutrition-label cups" in the volume converter to compare the two.
How many grams is a cup of all-purpose flour?
USDA lists 1 cup of all-purpose flour at 125 g. King Arthur Baking uses 120 g, measured by fluffing the flour, spooning it into the cup and leveling it off. Scooping the cup straight into the bag packs the flour down, so the cup weighs more. For baking, weigh the flour if you can.
How many tablespoons are in a cup?
16 tablespoons. There are 3 teaspoons in a tablespoon, so a cup is also 48 teaspoons. A quarter cup is 4 tablespoons and a third of a cup is 5 tablespoons plus 1 teaspoon.
Is a fluid ounce the same as an ounce?
No. A fluid ounce measures volume (29.57 mL) and an ounce measures weight (28.35 g). They line up only for water and liquids close to it. A cup (8 fl oz) of honey weighs about 12 oz, and a cup of flour about 4.4 oz.
How much is a stick of butter?
A standard US stick is ½ cup, which is 8 tablespoons. USDA weighs it at 113 g, or about 4 oz.