Cups to grams converter & chart
Gram weights for 58 baking and cooking ingredients by the cup, tablespoon and teaspoon. Every number is a household measure published by the USDA in FoodData Central, linked to its FDC record so you can check it.
Convert one ingredient
Fractions work: 1/2 1 1/2 ¾ 0.75
Example
Cup to gram chart
Weights depend on how the cup is filled: packed or loose, sifted or not. See why.
Showing all 58 ingredients.
| Ingredient | USDA measure | 1 cup | 1 tbsp | 1 tsp | Source |
|---|
No ingredient matches. Try a shorter word, such as “sugar”.
“USDA measure” is the household measure exactly as published in FoodData Central (SR Legacy). The cup, tablespoon and teaspoon columns are worked out from it with 1 cup = 16 tbsp = 48 tsp; where the USDA also publishes a spoon weight it can differ slightly (for example 4.2 g for 1 tsp of granulated sugar against 4.17 g worked out here). Baking soda and baking powder have only a teaspoon weight in FoodData Central, so their cup column is left blank. Weights under 100 g are shown to 0.1 g. You can link straight to a filtered chart, for example /cup-to-grams?q=flour.
The same cup can weigh different amounts
How you fill the cup changes the weight. The USDA's own measures show it for several ingredients:
| Ingredient | Measured | 1 cup |
|---|---|---|
| Brown sugar | loose | 145 g |
| packed | 220 g | |
| Powdered sugar | sifted | 100 g |
| unsifted | 120 g | |
| Raisins | not packed | 145 g |
| packed | 165 g |
Source: USDA FoodData Central, FDC 168833, 169656 and 168165.
Flour: spoon it, don't scoop it. Scooping the cup straight from the bag can pack flour in, so a scooped cup tends to be heavier than one filled with a spoon and leveled. Extension services teach the spoon method: stir the flour, spoon it into the cup without tapping, and level it with a straight edge. Source: University of Wisconsin–Madison Extension, Clark County, Helpful Tips: Measuring Ingredients.
The USDA lists 125 g for a cup of all-purpose flour but does not say how it was filled; its cake flour figure (137 g) was measured unsifted and dipped. Other references assume a lighter cup: King Arthur Baking's ingredient weight chart uses 120 g. If a recipe gives grams, use its grams. When it matters, weigh.
Where the numbers come from
- Data: household measures in the SR Legacy data type of USDA FoodData Central (these records show “FDC Published: 4/1/2019”), from the U.S. Department of Agriculture, Agricultural Research Service. FoodData Central data are in the public domain under CC0 1.0.
- Checked 19 October 2026: each FDC ID was opened on fdc.nal.usda.gov, and the food description and the measure's gram weight were compared with this chart. All 58 rows matched.
- Choice of food: where FoodData Central has several versions (salted or unsalted butter, enriched or not), the chart names the exact USDA description in the Source column and the CSV.
- Not covered: kosher and flaky salt, brand-specific flours, and cooked grains. Use the weight on the package when there is one.
USDA citation: U.S. Department of Agriculture, Agricultural Research Service, Beltsville Human Nutrition Research Center. FoodData Central. [Internet]. [cited 2026 Oct 19]. Available from https://fdc.nal.usda.gov/.
Cite this page
Portionary. “Cups to Grams Converter & Chart.” Toolwoven, 2026, https://scale.kevanto.net/cup-to-grams. Accessed 19 Oct. 2026. Data from USDA FoodData Central.
Need the recipe bigger or smaller first? Use the recipe scaler, or the pan size converter when you change pans. Last reviewed 19 October 2026.