Cups to Grams & Cooking Ingredient Converter
Convert flour, sugar, butter, honey, and more between grams, cups, and spoons — 1 US cup flour = 125 g · 1 Metric cup = 132.1 g.
All-Purpose Flour Weight ↔ Volume Calculator
Convert grams ↔ US cups (236.59 mL), Metric cups (250 mL), tbsp, tsp, mL, and oz
Instant Equivalents for 1 US cup of Flour
Cups to Grams Quick Reference Chart for Common Ingredients
Use this side-by-side kitchen chart to convert fractional US Customary cups (236.59 mL), 1 US Tablespoon, and 1 Metric Cup (250 mL) directly into grams. Click any ingredient name to open its dedicated converter and full gram-to-cup tables.
| Ingredient | 1 US Cup (236.6 mL) | 3/4 US Cup | 1/2 US Cup | 1/3 US Cup | 1/4 US Cup | 1 Tbsp | 1 Metric Cup (250 mL) |
|---|---|---|---|---|---|---|---|
| All-Purpose Flour | 125 g | 93.75 g | 62.5 g | 41.67 g | 31.25 g | 7.81 g | 132.1 g |
| Granulated White Sugar | 200 g | 150 g | 100 g | 66.67 g | 50 g | 12.5 g | 211.3 g |
| Brown Sugar (Packed) | 220 g | 165 g | 110 g | 73.33 g | 55 g | 13.75 g | 232.5 g |
| Powdered Sugar (Confectioners' / Icing) | 120 g | 90 g | 60 g | 40 g | 30 g | 7.5 g | 126.8 g |
| Butter (Salted & Unsalted) | 226.8 g | 170.1 g | 113.4 g | 75.6 g | 56.7 g | 14.18 g | 239.7 g |
| Rice (White, Long-Grain, Raw) | 185 g | 138.75 g | 92.5 g | 61.67 g | 46.25 g | 11.56 g | 195.5 g |
| Whole Milk (Liquid Dairy) | 244 g | 183 g | 122 g | 81.33 g | 61 g | 15.25 g | 257.8 g |
| Water (Tap / Pure Liquid) | 236.59 g | 177.44 g | 118.3 g | 78.86 g | 59.15 g | 14.79 g | 250 g |
| Honey (Strained / Liquid) | 339 g | 254.25 g | 169.5 g | 113 g | 84.75 g | 21.19 g | 358.2 g |
| Cooking Oil (Canola, Vegetable & Olive Oil) | 218 g | 163.5 g | 109 g | 72.67 g | 54.5 g | 13.63 g | 230.4 g |
| Salt (Fine Table Salt & Kosher Salt) | 292 g | 219 g | 146 g | 97.33 g | 73 g | 18.25 g | 308.6 g |
Dedicated Ingredient Conversion Tools
Open a dedicated ingredient page for full US & Metric cup/spoon charts, measuring instructions, worked examples, and source citations:
All-Purpose Flour
Granulated White Sugar
Brown Sugar (Packed)
Powdered Sugar (Confectioners' / Icing)
Butter (Salted & Unsalted)
Rice (White, Long-Grain, Raw)
Whole Milk (Liquid Dairy)
Water (Tap / Pure Liquid)
Honey (Strained / Liquid)
Cooking Oil (Canola, Vegetable & Olive Oil)
Salt (Fine Table Salt & Kosher Salt)
How to Convert Cups to Grams (And Why Ingredient Density Matters)
A common point of confusion in home kitchens is trying to convert cups or tablespoons directly into grams using a single universal number. In physical metrology, cups and milliliters measure volume (the three-dimensional space an ingredient occupies), whereas grams and avoirdupois ounces measure mass (how heavy the ingredient is on a scale).
To bridge volume and weight, you must multiply or divide by the ingredient's bulk density (ρ, expressed in grams per milliliter, g/mL). For example, filling the exact same 1-cup (236.59 mL) measuring cup with different pantry staples produces vastly different weights on a digital scale:
- Light & Aerated Powder1 US Cup All-Purpose Flour = 125 gDensity: 0.5283 g/mL (4.41 oz wt)
- Crystalline Granules1 US Cup Granulated Sugar = 200 gDensity: 0.8453 g/mL (7.05 oz wt)
- Dense Viscous Syrup1 US Cup Liquid Honey = 339 gDensity: 1.4329 g/mL (11.96 oz wt)
US Cups vs. Metric Cups vs. UK Imperial Cups: What Is the Difference?
Before converting a recipe from cups to grams, check where the recipe was written. An American measuring cup holds 236.59 mL (or 240 mL on US FDA nutrition labels), whereas a modern Metric cup used in the United Kingdom, Australia, New Zealand, Canada, and South Africa holds 250 mL—about 5.67% more volume. All four regional cup standards are built directly into our calculator above:
| Cup Standard | Exact Volume (mL) | Fluid Ounces | Tablespoons | Where It Is Used |
|---|---|---|---|---|
| US Customary Cup | 236.59 mL | 8 US fl oz | 16 US tbsp (14.79 mL each) | United States (Standard Cookbooks & Measuring Cups) Defined as exactly 1/16 of a US liquid gallon (236.588 mL). Used by USDA FoodData Central, King Arthur Baking, and standard American kitchenware. |
| US Legal / FDA Cup | 240.00 mL | 8.12 US fl oz | 16 metric tbsp (15 mL each) | United States (Nutrition Facts Labels) Mandated by the US Food and Drug Administration (21 CFR 101.9) for food package Nutrition Facts panels and serving size declarations. |
| Metric Cup (Commonwealth) | 250.00 mL | 8.45 US fl oz (8.80 Imp fl oz) | 16.67 metric tbsp (15 mL each; 12.5 Australian 20 mL tbsp) | UK, Australia, New Zealand, Canada & South Africa Standardized at exactly 250 milliliters (1/4 liter). Holds ~5.67% more volume and weight than a US Customary cup. |
| UK Imperial Cup (Historical) | 284.13 mL | 10 Imperial fl oz (9.61 US fl oz) | 16 Imperial tbsp (17.76 mL each) | Pre-1970s British & Commonwealth Cookbooks Defined as half an Imperial pint (284.13 mL). Rarely used in modern kitchens, which now use grams or the 250 mL metric cup, but essential for vintage British recipes. |
How to Measure Baking Ingredients Accurately: Spoon & Level vs. Packing
Why do two experienced bakers using the exact same measuring cup often end up with a 30-gram difference in flour or brown sugar? How you fill the cup changes the density of dry ingredients. Here is how professional test kitchens measure each category of ingredient when creating their gram weight charts:
1. Flour & Powdered Sugar (Spoon & Level)
Never dip your measuring cup directly into the flour sack—doing so compacts the powder and packs 145–155 g into a cup meant to hold 120–125 g. Instead, fluff the flour with a fork, gently spoon it into a dry cup until mounded, and sweep it flat with the straight back of a knife.
2. Brown Sugar (Firmly Packed)
Because molasses causes brown sugar crystals to cling together and trap air pockets, loose brown sugar weighs only ~145 g per cup. Press moist brown sugar firmly into a dry cup with the back of a spoon until level with the rim (213–220 g per US cup) so it holds its shape when inverted.
3. Liquids, Honey & Oils (Eye-Level Meniscus)
Use a spouted glass pitcher on a flat countertop and read the bottom of the liquid's curved meniscus at eye level. Better yet, place your mixing bowl directly on a digital scale, press Tare, and pour milk (244 g/cup), oil (218 g/cup), or honey (339 g/cup) straight in with zero sticky cleanup.
Published Ingredient Density & Source Citations Table
All values below are sourced from USDA FoodData Central (SR Legacy / Foundation Foods) and official manufacturer measurement guides (King Arthur Baking Company, Domino Sugar, Morton Salt, and Diamond Crystal). Values vary by brand, humidity and how you pack the cup.
| Ingredient | Density (g/mL) | 1 US Cup (236.59 mL) | 1 Metric Cup (250 mL) | 1 Tbsp / 1 Tsp | Published Source Citation |
|---|---|---|---|---|---|
| All-Purpose Flour | 0.5283 g/mL Alt: 0.5072 g/mL | 125 g (4.41 oz) King Arthur (120 g/cup) | 132.1 g Alt: 126.8 g | 7.81 g / tbsp 2.6 g / tsp | USDA FoodData Central (FDC ID 169761 / 789890) + King Arthur Baking Company |
| Granulated White Sugar | 0.8454 g/mL Alt: 0.8369 g/mL | 200 g (7.05 oz) King Arthur / Domino (198 g/cup) | 211.3 g Alt: 209.2 g | 12.5 g / tbsp 4.17 g / tsp | USDA FoodData Central (FDC ID 169655 / 748672) + King Arthur Baking Company & Domino Sugar |
| Brown Sugar (Packed) | 0.9299 g/mL Alt: 0.9003 g/mL | 220 g (7.76 oz) King Arthur (213 g/cup) | 232.5 g Alt: 225.1 g | 13.75 g / tbsp 4.58 g / tsp | USDA FoodData Central (FDC ID 168833) + King Arthur Baking Company |
| Powdered Sugar (Confectioners' / Icing) | 0.5072 g/mL Alt: 0.4776 g/mL | 120 g (4.23 oz) King Arthur / Domino (113 g/cup) | 126.8 g Alt: 119.4 g | 7.5 g / tbsp 2.5 g / tsp | USDA FoodData Central (FDC ID 169656) + King Arthur Baking Company & Domino Sugar |
| Butter (Salted & Unsalted) | 0.9586 g/mL | 226.8 g (8 oz) | 239.7 g | 14.18 g / tbsp 4.73 g / tsp | USDA FoodData Central & King Arthur Baking (FDC ID 173410 / 790508) |
| Rice (White, Long-Grain, Raw) | 0.7819 g/mL Alt: 0.8369 g/mL | 185 g (6.53 oz) King Arthur (198 g/cup) | 195.5 g Alt: 209.2 g | 11.56 g / tbsp 3.85 g / tsp | USDA FoodData Central (FDC ID 169756) + King Arthur Baking Company |
| Whole Milk (Liquid Dairy) | 1.0313 g/mL Alt: 0.9595 g/mL | 244 g (8.61 oz) King Arthur (227 g/cup) | 257.8 g Alt: 239.9 g | 15.25 g / tbsp 5.08 g / tsp | USDA FoodData Central (FDC ID 171265 / 746754) + King Arthur Baking Company |
| Water (Tap / Pure Liquid) | 1 g/mL | 236.59 g (8.35 oz) | 250 g | 14.79 g / tbsp 4.93 g / tsp | USDA FoodData Central & NIST (FDC ID 173647 / 746776) |
| Honey (Strained / Liquid) | 1.4329 g/mL | 339 g (11.96 oz) | 358.2 g | 21.19 g / tbsp 7.06 g / tsp | USDA FoodData Central & National Honey Board (FDC ID 169640) |
| Cooking Oil (Canola, Vegetable & Olive Oil) | 0.9214 g/mL Alt: 0.913 g/mL | 218 g (7.69 oz) USDA Olive Oil (216 g/cup) | 230.4 g Alt: 228.2 g | 13.63 g / tbsp 4.54 g / tsp | USDA FoodData Central (FDC ID 172336 / 748335) + USDA FoodData Central |
| Salt (Fine Table Salt & Kosher Salt) | 1.2342 g/mL Alt: 0.9738 g/mL | 292 g (10.3 oz) Morton Kosher (4.8 g/tsp) | 308.6 g Alt: 243.5 g | 18.25 g / tbsp 6.08 g / tsp | USDA FoodData Central (FDC ID 173468) + Morton Salt Official Conversion Guide |
Frequently Asked Questions About Cups to Grams Conversions
Why can't you convert cups to grams without selecting an ingredient?
Cups measure volume (three-dimensional space, 236.59 mL for a US Customary cup), whereas grams measure mass (weight). Because every kitchen ingredient has a different bulk density (g/mL), 1 US cup of sifted powdered sugar weighs 120 g, 1 US cup of all-purpose flour weighs 125 g, 1 US cup of granulated sugar weighs 200 g, 1 US cup of water weighs 236.59 g, and 1 US cup of honey weighs 339 g.
What is the difference between a US Cup, a US Legal Cup, and a Metric Cup?
A US Customary cup—used in American cookbooks and standard measuring cup sets—equals 236.59 mL (8 US fluid ounces). A US Legal cup—used by the FDA for Nutrition Facts labels—equals 240 mL. A Commonwealth Metric cup—used in the UK, Australia, New Zealand, Canada, and South Africa—equals 250 mL (about 5.7% larger than a US Customary cup). You can select all of these cup types in our converter above.
How many grams are in 1 cup of flour, sugar, and butter?
Using published USDA FoodData Central references for a standard US Customary cup (236.59 mL): 1 cup of all-purpose flour = 125 g (or 120 g per King Arthur Baking), 1 cup of granulated white sugar = 200 g, 1 cup of packed brown sugar = 220 g (or 213 g per King Arthur), 1 cup of powdered sugar = 120 g, and 1 cup of butter (2 sticks) = 226.8 g (rounded to 227 g).
What is the 'Spoon and Level' method and why does it matter for grams-to-cups?
Dipping a dry measuring cup directly into a flour or powdered sugar container compacts the powder and packs 20% to 25% extra weight into the cup (up to 150 g of flour instead of 120–125 g). Professional test kitchens fluff the ingredient with a fork, gently spoon it into the cup, and sweep the top flat with a straight knife edge.
Do 8 fluid ounces (1 cup) always equal 8 ounces by weight?
No. Fluid ounces (fl oz) measure volume, while avoirdupois ounces (oz) measure weight. Even for pure water, 1 US cup (8 US fl oz / 236.59 mL) weighs 8.35 avoirdupois ounces (236.59 g). For butter, 1 US cup happens to weigh 8.0 oz (226.8 g), but 1 US cup of flour weighs only 4.41 oz (125 g) and 1 US cup of honey weighs 11.96 oz (339 g).
Where are the ingredient densities on this page sourced from?
Every ingredient density on UnitConvertersGo is sourced strictly from published food-science and culinary references, primarily the U.S. Department of Agriculture (USDA) FoodData Central (SR Legacy and Foundation Foods) alongside official manufacturer measurement guides from King Arthur Baking Company, Domino Sugar, Morton Salt, and Diamond Crystal.