Cups to Grams & Grams to Cups
Cups, tablespoons, teaspoons and millilitres to grams and back for common ingredients at USDA weights per cup, or at your own cup’s weight; US and metric cups.
Grams and ounces for a volume, or cups, tablespoons and teaspoons for a weight, at the ingredient’s weight per cup (USDA FoodData Central or your own), with the density used and a quick table from ¼ to 1 cup.
Example: 2½ US cups of all-purpose flour at 125 g a cup is 312.5 g (11.0 oz); 300 g of an ingredient you weighed at 200 g a metric cup is 1.5 cups, 25 tablespoons.
A cup is a volume;
flour is a weight.
Why cups of different ingredients weigh different amounts, where the preset weights come from, why your own cup is the better figure, and how spoons and metric cups are handled.
Weight per cup
A cup holds 236.6 ml (US) or 250 ml (metric); what that volume weighs is the ingredient’s bulk density — 125 g for a cup of all-purpose flour, 200 g of granulated sugar, 227 g of butter. Grams = volume × weight per cup ÷ cup volume, and grams to cups is the reverse. The presets are the household-measure weights USDA FoodData Central publishes for each food; the label on every result says which figure was used.
Your own cup
Flour scooped and packed weighs up to a fifth more than flour spooned and levelled, so the same cup is not the same gram. Weigh one cup filled the way you fill it and enter that; it overrides the preset and is the better number for your kitchen. Recipes written in grams avoid the question altogether.
Spoons and metric cups
A US tablespoon is 1/16 of a cup and a teaspoon 1/48; the metric cup is 250 ml with 15 ml and 5 ml spoons. Preset weights are per US cup and are scaled to the metric cup by volume, so a metric cup of flour reads 132 g.
What the number does not settle
Sifted, packed, chopped and whole forms of the same food differ; brands differ; the presets are averages. For anything critical, weigh. Inputs stay in your browser; the same anonymous usage counts as the rest of the site apply.
SOURCES
Last reviewed 23 September 2026. How results are checked: How we verify.