Cooking Oil (Canola, Vegetable & Olive Oil) — Cups to Grams & Grams to Cups Converter
Convert oil between grams, cups, and spoons — 1 US cup = 218 g (7.69 oz) · 1 Metric cup = 230.4 g.
Cooking Oil (Canola, Vegetable & Olive Oil) 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 Oil
Cooking Oil (Canola, Vegetable & Olive Oil) — Cups, Tablespoons & Teaspoons to Grams Chart (US & Metric Cups)
Calculated using published density 0.9214 g/mL (USDA FoodData Central). Includes side-by-side weights for both US Customary Cups (236.59 mL) and Metric Cups (250 mL). Values vary by brand, humidity and how you pack the cup.
| Volume Measure | US Volume (mL) | US Cup Grams (USDA Vegetable/Canola (218 g/cup)) | Ounces (oz wt) | Metric Cup (250 mL) Grams | Alt US Grams (USDA Olive Oil (216 g/cup)) |
|---|---|---|---|---|---|
| 1 Teaspoon (1 tsp) | 4.929 mL | 4.542 g | 0.1602 oz | 4.607 g (metric) | 4.5 g |
| 1 Tablespoon (1 tbsp) | 14.79 mL | 13.62 g | 0.4806 oz | 13.82 g (metric) | 13.5 g |
| 2 Tablespoons (1/8 cup) | 29.57 mL | 27.25 g | 0.9612 oz | 28.79 g | 27 g |
| 1/4 Cup (4 US tbsp) | 59.15 mL | 54.5 g | 1.922 oz | 57.59 g | 54 g |
| 1/3 Cup (5 tbsp + 1 tsp) | 78.86 mL | 72.66 g | 2.563 oz | 76.78 g | 72 g |
| 1/2 Cup (8 US tbsp) | 118.29 mL | 109 g | 3.845 oz | 115.17 g | 108 g |
| 2/3 Cup | 157.73 mL | 145.33 g | 5.126 oz | 153.57 g | 144 g |
| 3/4 Cup (12 US tbsp) | 177.44 mL | 163.49 g | 5.767 oz | 172.76 g | 162 g |
| 1 Cup (16 US tbsp / 8 fl oz) | 236.59 mL | 217.99 g | 7.689 oz | 230.35 g | 216.01 g |
| 1 ½ Cups | 354.88 mL | 326.99 g | 11.53 oz | 345.52 g | 324.01 g |
| 2 Cups (1 US Pint) | 473.18 mL | 435.98 g | 15.38 oz | 460.7 g | 432.01 g |
| 3 Cups | 709.76 mL | 653.98 g | 23.07 oz | 691.05 g | 648.02 g |
| 4 Cups (1 US Quart / 1 Liter Metric) | 946.35 mL | 871.97 g | 30.76 oz | 921.4 g | 864.02 g |
Cooking Oil (Canola, Vegetable & Olive Oil) — Grams to US Cups, Metric Cups, Tbsp, Tsp & Ounces Chart
Quick lookup for converting metric recipe weights in grams into US Customary cups (236.59 mL), Metric cups (250 mL), tablespoons, teaspoons, milliliters, and weight ounces at ρ = 0.9214 g/mL.
| Weight (Grams) | US Cups (236.6 mL) | Metric Cups (250 mL) | Tablespoons (tbsp) | Teaspoons (tsp) | Milliliters (mL) | Ounces (oz) |
|---|---|---|---|---|---|---|
| 10 g | 0.0459 US cups | 0.0434 metric cups | 0.734 tbsp | 2.202 tsp | 10.85 mL | 0.3527 oz |
| 25 g | 0.1147 US cups | 0.1085 metric cups | 1.835 tbsp | 5.505 tsp | 27.13 mL | 0.8818 oz |
| 50 g | 0.2294 US cups | 0.2171 metric cups | 3.67 tbsp | 11.01 tsp | 54.27 mL | 1.764 oz |
| 75 g | 0.344 US cups | 0.3256 metric cups | 5.505 tbsp | 16.51 tsp | 81.4 mL | 2.646 oz |
| 100 g | 0.4587 US cups | 0.4341 metric cups | 7.34 tbsp | 22.02 tsp | 108.53 mL | 3.527 oz |
| 125 g | 0.5734 US cups | 0.5427 metric cups | 9.175 tbsp | 27.52 tsp | 135.66 mL | 4.409 oz |
| 150 g | 0.6881 US cups | 0.6512 metric cups | 11.01 tbsp | 33.03 tsp | 162.8 mL | 5.291 oz |
| 200 g | 0.9175 US cups | 0.8682 metric cups | 14.68 tbsp | 44.04 tsp | 217.06 mL | 7.055 oz |
| 250 g | 1.147 US cups | 1.085 metric cups | 18.35 tbsp | 55.05 tsp | 271.33 mL | 8.818 oz |
| 500 g | 2.294 US cups | 2.171 metric cups | 36.7 tbsp | 110.1 tsp | 542.65 mL | 17.64 oz |
| 1000 g | 4.587 US cups | 4.341 metric cups | 73.4 tbsp | 220.19 tsp | 1,085.3 mL | 35.27 oz |
How to Measure Cooking & Baking Oils Accurately
All culinary liquid fats—including vegetable oil, canola oil, sunflower oil, soybean oil, corn oil, and olive oil—are triglycerides that are roughly 8% to 9% lighter than water. That lower density (around 0.913 to 0.921 g/mL) is the physical reason oil always floats on top of water or vinegar.
According to USDA FoodData Central (FDC ID 172336), 1 US Customary cup (236.59 mL) of vegetable or canola oil weighs 218 grams (7.69 oz) at a density of 0.9214 g/mL, while extra-virgin olive oil (FDC ID 171413) weighs 216 grams (7.62 oz) per US cup (0.9130 g/mL). In a 250 mL Metric cup, 1 cup of cooking oil weighs 230.4 grams.
Step-by-Step Kitchen Measuring Technique
Because oil clings to the inside of measuring cups, weighing oil directly into your bowl saves cleanup and improves accuracy for chiffon cakes, muffins, and emulsions.
- Tare your mixing bowl on a digital scale: Pour vegetable, canola, or olive oil straight from the bottle until you reach 218 g per US cup (or 109 g for 1/2 US cup).
- Allow residual oil to drain if using a cup: When pouring from a liquid measuring cup, pause 5–10 seconds or scrape with a silicone spatula so you don't leave 5–8 grams behind.
- Measure coconut oil in its liquid state: Melted coconut oil has the same ~218 g/cup density as vegetable oil.
Culinary & Baking Notes for Cooking Oil (Canola, Vegetable & Olive Oil)
- Canola, vegetable, sunflower, avocado, and olive oils all fall within 215–218 grams per US cup—a variance of less than 1.5%, so any culinary oil can be weighed using these charts.
- 1 tablespoon of oil: Equals 13.6 grams (about 14 g) and 14.8 mL, which is useful when tracking nutrition or scaling salad dressings.
- Substituting oil for melted butter: 1 US cup of butter (227 g) contains ~182 g of pure fat and ~40 g of water; check your recipe before swapping 1:1.
US Cup vs. Metric Cup vs. UK Cup Weight for Cooking Oil (Canola, Vegetable & Olive Oil)
If you are adapting an international recipe, remember that cup sizes vary by country. Here is how much 1 cup of cooking oil (canola, vegetable & olive oil) weighs across all four global cup standards (at ρ = 0.9214 g/mL):
Step-by-Step Conversion Examples for Cooking Oil (Canola, Vegetable & Olive Oil)
Convert 1/2 US Cup of Vegetable Oil to Grams
A carrot cake or quick-bread recipe calls for 1/2 US cup of vegetable or canola oil.
Convert 1 Metric Cup (250 mL) of Oil to Grams
A recipe using a 250 mL Metric cup calls for 1 cup of vegetable oil.
Convert 150 Milliliters of Olive Oil to Grams
A Mediterranean focaccia recipe calls for 150 mL of olive oil.
Published Density References & Citations for Cooking Oil (Canola, Vegetable & Olive Oil)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Oil, canola / vegetable (FDC ID 172336, SR Legacy) — 1 cup = 218 g, 1 tbsp = 13.6 g.
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Oil, olive, salad or cooking (FDC ID 171413, SR Legacy) — 1 cup = 216 g, 1 tbsp = 13.5 g.
Frequently Asked Questions About Cooking Oil (Canola, Vegetable & Olive Oil) Conversions
How many grams are in 1 cup of cooking oil or olive oil?
1 US Customary cup (236.59 mL) of vegetable or canola oil weighs 218 grams (7.69 oz), and 1 US cup of olive oil weighs 216 grams (7.62 oz) according to USDA FoodData Central. In a 250 mL Metric cup, 1 cup of cooking oil weighs 230.4 grams.
How many grams is 1 tablespoon and 1 teaspoon of oil?
1 US tablespoon (14.79 mL) of cooking oil weighs 13.63 grams (13.5 g for olive oil), and 1 US teaspoon (4.93 mL) weighs 4.54 grams.
How many grams is 100 mL of cooking oil?
Because cooking oil has a density of ~0.92 g/mL, 100 mL of vegetable or canola oil weighs 92.1 grams (and 100 mL of olive oil weighs 91.3 grams).
How many milliliters is 100 grams of oil?
100 grams of cooking oil occupies 108.5 milliliters (mL), which is about 0.46 US cups or 7.3 US tablespoons.