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Grams to cups

100 g of all-purpose flour = 0.8 cups

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0.8 cups

Measure: about ¾ cup + 1 tbsp

Type a number — fractions like 3/4 or 1 1/2 work too.

Grams are weight and cups are volume, so no single number turns one into the other — it depends what you are measuring. Divide the weight by the cup weight of that ingredient: 250 g of flour is two cups at 125 g a cup, but 250 g of sugar is nearer a cup and a quarter.

Cups in 100, 250 and 500 grams, by ingredient

Level US cups, worked out from the USDA FoodData Central weight of one cup.

US cups in 100, 250 and 500 grams, by ingredient
Ingredient100 g250 g500 g
All-purpose flour0.8 24
Granulated sugar0.5 1.252.5
Butter0.44 1.12.2
Powdered sugar0.83 2.084.17
Brown sugar (packed)0.45 1.142.27
Milk0.41 1.022.05
Water0.42 1.052.11
Rice (uncooked)0.54 1.352.7
Rolled oats1.23 3.096.17
Cocoa powder1.16 2.915.81
Plain yogurt0.41 1.022.04
Chocolate chips0.6 1.492.98
Peanut butter0.39 0.971.94
Heavy cream0.42 1.052.1
Blueberries0.68 1.693.38
Cooking oil0.46 1.152.29
Cornstarch0.78 1.953.91
Lentils0.52 1.32.6
Honey0.29 0.741.47
Raisins0.69 1.723.45
Walnuts (chopped)0.85 2.144.27
Maple syrup0.32 0.791.59
Pumpkin (canned puree)0.41 1.022.04
Mayonnaise0.45 1.142.27
Cream cheese0.42 1.042.08
Cottage cheese0.44 1.112.22
Bread flour0.73 1.823.65
Whole wheat flour0.83 2.084.17
Cake flour0.73 1.823.65
Cheese (shredded)0.88 2.214.42
Parmesan (grated)1 2.55
Oat flour0.96 2.44.81
Egg whites0.41 1.032.06
Rice flour0.63 1.583.16
Almonds (whole)0.7 1.753.5
Shortening0.49 1.222.44
Pasta (dry elbows)0.82 2.054.1
Rice (cooked)0.63 1.583.16
Spinach (raw)3.33 8.3316.67
Ricotta0.41 1.022.03
Rye flour0.98 2.454.9
Feta (crumbled)0.67 1.673.33
Pumpkin seeds (pepitas)0.78 1.943.88
Graham cracker crumbs1.19 2.985.95
Coconut milk (canned)0.44 1.112.21
Dates (chopped)0.68 1.73.4
Mini marshmallows2 510
Evaporated milk0.4 0.991.98
Pistachios (shelled)0.81 2.034.07
Sesame seeds0.69 1.743.47
Corn syrup (light)0.29 0.731.47
Breadcrumbs (dry)0.93 2.314.63
Cashews (roasted)0.73 1.823.65
Shredded coconut (sweetened)1.08 2.695.38
Sweetened condensed milk0.33 0.821.63
Chickpeas (dried)0.5 1.252.5
Peanuts0.68 1.713.42
Tomato paste0.38 0.951.91
Granola0.82 2.054.1
Semolina flour0.6 1.52.99
Raspberries0.81 2.034.07
Carrots (chopped)0.78 1.953.91
Onion (chopped)0.63 1.563.13
Lard0.49 1.222.44
Mushrooms (sliced)1.43 3.577.14
Green peas (frozen)0.75 1.873.73
Zucchini (chopped)0.81 2.024.03
Corn kernels (frozen)0.74 1.843.68
Kale (raw)4.76 11.923.81

Common amounts in cups

Grams to US cups for flour, sugar and butter
Grams FlourSugarButter
50 g0.40.250.22
100 g0.80.50.44
150 g1.20.750.66
200 g1.610.88
250 g21.251.1
300 g2.41.51.32
400 g3.221.76
500 g42.52.2

Where these numbers come from

  • All-purpose flour: 125 g per cup — FDC ID 168894, “Wheat flour, white, all-purpose, enriched, bleached”, portion “1 cup”.
  • Granulated sugar: 200 g per cup — FDC ID 169655, “Sugars, granulated”, portion “1 cup”.
  • Butter: 227 g per cup — FDC ID 173430, “Butter, without salt”, portion “1 cup”.
  • Powdered sugar: 120 g per cup — FDC ID 169656, “Sugars, powdered”, portion “1 cup unsifted”.
  • Brown sugar (packed): 220 g per cup — FDC ID 168833, “Sugars, brown”, portion “1 cup packed”.
  • Milk: 244 g per cup — FDC ID 171265, “Milk, whole, 3.25% milkfat, with added vitamin D”, portion “1 cup”.
  • Water: 237 g per cup — FDC ID 173647, “Beverages, water, tap, drinking”, portion “1 serving 8 fl oz”.
  • Rice (uncooked): 185 g per cup — FDC ID 168877, “Rice, white, long-grain, regular, raw, enriched”, portion “1 cup”.
  • Rolled oats: 81 g per cup — FDC ID 173904, “Cereals, oats, regular and quick, not fortified, dry”, portion “1 cup”.
  • Cocoa powder: 86 g per cup — FDC ID 169593, “Cocoa, dry powder, unsweetened”, portion “1 cup”.
  • Plain yogurt: 245 g per cup — FDC ID 171284, “Yogurt, plain, whole milk”, portion “1 cup (8 fl oz)”.
  • Chocolate chips: 168 g per cup — FDC ID 167976, “Candies, semisweet chocolate”, portion “1 cup chips (6 oz package)”.
  • Peanut butter: 258 g per cup — FDC ID 174294, “Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)”, portion “1 cup”.
  • Heavy cream: 238 g per cup — FDC ID 170859, “Cream, fluid, heavy whipping”, portion “1 cup, fluid (yields 2 cups whipped)”.
  • Blueberries: 148 g per cup — FDC ID 171711, “Blueberries, raw”, portion “1 cup”.
  • Cooking oil: 218 g per cup — FDC ID 172336, “Oil, canola”, portion “1 cup”.
  • Cornstarch: 128 g per cup — FDC ID 169698, “Cornstarch”, portion “1 cup”.
  • Lentils: 192 g per cup — FDC ID 172420, “Lentils, raw”, portion “1 cup”.
  • Honey: 339 g per cup — FDC ID 169640, “Honey”, portion “1 cup”.
  • Raisins: 145 g per cup — FDC ID 168165, “Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)”, portion “1 cup (not packed)”.
  • Walnuts (chopped): 117 g per cup — FDC ID 170187, “Nuts, walnuts, english”, portion “1 cup, chopped”.
  • Maple syrup: 315 g per cup — FDC ID 169661, “Syrups, maple”, portion “1 cup”.
  • Pumpkin (canned puree): 245 g per cup — FDC ID 168450, “Pumpkin, canned, without salt”, portion “1 cup”.
  • Mayonnaise: 220 g per cup — FDC ID 171009, “Salad dressing, mayonnaise, regular”, portion “1 cup”.
  • Cream cheese: 240 g per cup — FDC ID 169081, “Cheese spread, cream cheese base”, portion “1 cup”.
  • Cottage cheese: 225 g per cup — FDC ID 172179, “Cheese, cottage, creamed, large or small curd”, portion “1 cup, small curd (not packed)”.
  • Bread flour: 137 g per cup — FDC ID 168896, “Wheat flour, white, bread, enriched”, portion “1 cup”.
  • Whole wheat flour: 120 g per cup — FDC ID 168893, “Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)”, portion “1 cup”.
  • Cake flour: 137 g per cup — FDC ID 169723, “Wheat flour, white, cake, enriched”, portion “1 cup unsifted, dipped”.
  • Cheese (shredded): 113 g per cup — FDC ID 173414, “Cheese, cheddar (Includes foods for USDA's Food Distribution Program)”, portion “1 cup, shredded”.
  • Parmesan (grated): 100 g per cup — FDC ID 171247, “Cheese, parmesan, grated”, portion “1 cup”.
  • Oat flour: 104 g per cup — FDC ID 169741, “Oat flour, partially debranned”, portion “1 cup”.
  • Egg whites: 243 g per cup — FDC ID 172183, “Egg, white, raw, fresh”, portion “1 cup”.
  • Rice flour: 158 g per cup — FDC ID 169714, “Rice flour, white, unenriched”, portion “1 cup”.
  • Almonds (whole): 143 g per cup — FDC ID 170567, “Nuts, almonds”, portion “1 cup, whole”.
  • Shortening: 205 g per cup — FDC ID 173584, “Shortening, vegetable, household, composite”, portion “1 cup”.
  • Pasta (dry elbows): 122 g per cup — FDC ID 169736, “Pasta, dry, enriched”, portion “1 cup elbows”.
  • Rice (cooked): 158 g per cup — FDC ID 168878, “Rice, white, long-grain, regular, enriched, cooked”, portion “1 cup”.
  • Spinach (raw): 30 g per cup — FDC ID 168462, “Spinach, raw”, portion “1 cup”.
  • Ricotta: 246 g per cup — FDC ID 170851, “Cheese, ricotta, whole milk”, portion “1 cup”.
  • Rye flour: 102 g per cup — FDC ID 168886, “Rye flour, medium”, portion “1 cup”.
  • Feta (crumbled): 150 g per cup — FDC ID 173420, “Cheese, feta”, portion “1 cup, crumbled”.
  • Pumpkin seeds (pepitas): 129 g per cup — FDC ID 170556, “Seeds, pumpkin and squash seed kernels, dried”, portion “1 cup”.
  • Graham cracker crumbs: 84 g per cup — FDC ID 174957, “Cookies, graham crackers, plain or honey (includes cinnamon)”, portion “1 cup, crushed”.
  • Coconut milk (canned): 226 g per cup — FDC ID 170173, “Nuts, coconut milk, canned (liquid expressed from grated meat and water)”, portion “1 cup”.
  • Dates (chopped): 147 g per cup — FDC ID 171726, “Dates, deglet noor”, portion “1 cup, chopped”.
  • Mini marshmallows: 50 g per cup — FDC ID 167995, “Candies, marshmallows”, portion “1 cup of miniature”.
  • Evaporated milk: 252 g per cup — FDC ID 171276, “Milk, canned, evaporated, with added vitamin D and without added vitamin A”, portion “1 cup”.
  • Pistachios (shelled): 123 g per cup — FDC ID 170184, “Nuts, pistachio nuts, raw”, portion “1 cup”.
  • Sesame seeds: 144 g per cup — FDC ID 170150, “Seeds, sesame seeds, whole, dried”, portion “1 cup”.
  • Corn syrup (light): 341 g per cup — FDC ID 168837, “Syrups, corn, light”, portion “1 cup”.
  • Breadcrumbs (dry): 108 g per cup — FDC ID 174928, “Bread, crumbs, dry, grated, plain”, portion “1 cup”.
  • Cashews (roasted): 137 g per cup — FDC ID 170571, “Nuts, cashew nuts, dry roasted, without salt added”, portion “1 cup, halves and whole”.
  • Shredded coconut (sweetened): 93 g per cup — FDC ID 168586, “Nuts, coconut meat, dried (desiccated), sweetened, shredded”, portion “1 cup, shredded”.
  • Sweetened condensed milk: 306 g per cup — FDC ID 171275, “Milk, canned, condensed, sweetened”, portion “1 cup”.
  • Chickpeas (dried): 200 g per cup — FDC ID 173756, “Chickpeas (garbanzo beans, bengal gram), mature seeds, raw”, portion “1 cup”.
  • Peanuts: 146 g per cup — FDC ID 172430, “Peanuts, all types, raw”, portion “1 cup”.
  • Tomato paste: 262 g per cup — FDC ID 170459, “Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)”, portion “1 cup”.
  • Granola: 122 g per cup — FDC ID 171646, “Cereals ready-to-eat, granola, homemade”, portion “1 cup”.
  • Semolina flour: 167 g per cup — FDC ID 169715, “Semolina, enriched”, portion “1 cup”.
  • Raspberries: 123 g per cup — FDC ID 167755, “Raspberries, raw”, portion “1 cup”.
  • Carrots (chopped): 128 g per cup — FDC ID 170393, “Carrots, raw”, portion “1 cup chopped”.
  • Onion (chopped): 160 g per cup — FDC ID 170000, “Onions, raw”, portion “1 cup, chopped”.
  • Lard: 205 g per cup — FDC ID 171401, “Lard”, portion “1 cup”.
  • Mushrooms (sliced): 70 g per cup — FDC ID 169251, “Mushrooms, white, raw”, portion “1 cup, pieces or slices”.
  • Green peas (frozen): 134 g per cup — FDC ID 170016, “Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program)”, portion “1 cup”.
  • Zucchini (chopped): 124 g per cup — FDC ID 169291, “Squash, summer, zucchini, includes skin, raw”, portion “1 cup, chopped”.
  • Corn kernels (frozen): 136 g per cup — FDC ID 168398, “Corn, sweet, yellow, frozen, kernels cut off cob, unprepared (Includes foods for USDA's Food Distribution Program)”, portion “1 cup”.
  • Kale (raw): 21 g per cup — FDC ID 168421, “Kale, raw”, portion “1 cup”.

Everything else is worked out from those figures: spoons from 1 cup = 16 tablespoons = 48 teaspoons, and ounces and pounds from their exact definitions (1 oz = 28.349523125 g, 1 lb = 453.59237 g, NIST).

Source: FoodData Central, USDA Agricultural Research Service.

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