How much does a cup weigh?

Having trouble measuring recipe ingredients? Here's the scoop.

This handy chart will help you convert recipe ingredients from volume to weight and vice versa. You can use it for flour, sugar, butter, nuts, beans, pulses, fruit, vegetables and many other items in your kitchen. In each case, it will give you the weight of one US cup of the ingredient (for other conversions, see the notes near the bottom of the page).

Whatever kind of cooking you prefer, we hope you find this chart useful.

One cup of this ingredient Weighs approx. this number of ounces And this number of grams
Alfalfa sprouts0.7518
Almonds (ground)375
Almonds (whole)8225
Avocado (mashed)8225
Barley (pearl, uncooked)6175
Beans (aduki / adzuki, dry)6175
Beans (green, string)2.5 - 3.560 - 100
Beans (mung / moong, dry)6175
Beans (other, dry)6 - 8175 - 225
Blackberries (whole, fresh)4110
Blueberries (whole, fresh)4110
Brazil nuts (whole, shelled)5150
Breadcrumbs (fresh)2 - 350 - 75
Breadcrumbs (packaged)4110
Bulgar / Bulgur wheat (uncooked)5150
Butter (one stick)4110
Cabbage (shredded)12340
Carrots (coarsely-grated)2 - 350 - 75
Cashew nuts (whole)4.5125
Cashew nuts (chopped)4110
Cheese (full-fat cream cheese)8225
Cheese (hard, shredded)2 - 450 - 110
Cheese (parmesan, finely shredded)3.5100
Cheese (soft)6 - 8175 - 225
Chocolate chips6175
Cocoa powder4110
Coconut (shredded, desiccated)375
Cookie crumbs (biscuit crumbs)2.5 - 3.560 - 100
Corn kernels (fresh or frozen)4.5125
Cornmeal (maize meal)5150
Cornstarch (cornflour)5150
Couscous (raw)6175
Dates (chopped)5150
Flour (all-purpose, white,self-raising, etc)4110
Flour (buckwheat)6175
Flour (potato)6175
Flour (rice)5150
Flour (rye)3.5100
Flour (spelt)4110
Flour (wheat, wholemeal)4.5125
Golden raisins / sultanas5150
Hazelnuts (whole)6175
Lentils5 - 7150 - 200
Nuts (chopped)3 - 5.5110 - 165
Mushrooms (chopped)375
Mushrooms (sliced)2.5 - 360 - 75
Oatmeal (fine)5.25155
Oatmeal (medium)375
Onions (chopped)5150
Pasta, fusilli (uncooked)2.5 - 360 - 75
Pasta, penne (uncooked)3 - 3.575 - 100
Peanut butter8 - 10225 - 300
Peanuts (chopped)5150
Peanuts (whole, shelled)4110
Peas (fresh or frozen)4110
Pecans (chopped kernels)3.5100
Polenta (fine ground maize)5150
Poppy seeds4.5125
Potato (shredded)8225
Pumpkin purée9250
Rice (brown long-grain, raw)5.5165
Rice (white long-grain, raw)5150
Sesame seeds4.5125
Sugar (brown or Demerara)7200
Sugar (confectioners / icing)4.5125
Sugar (superfine / caster)6.5190
Sugar (white / granulated)7200
Tomatoes (dice)6175
Tofu (mashed)8225
Walnut pieces2.5 - 3.560 - 100
Zucchini / courgettes (sliced)5 - 6150 - 175

Why do I need this?

Cooks in the USA usually measure recipe ingredients by volume. The rest of the world favors measuring by weight. Since food items vary in density, you can't use a simple arithmetic formula to translate from one to the other.

To take an obvious example, a cup of alfalfa sprouts will weigh much less than one of sugar. Less obviously, all-purpose white flour weighs less than wheat meal or rye flour. Hence the need for this table.

You should use the table as a rough guide only, as several factors might affect the results: How firmly the flour is packed, how finely the cheese is shredded, and so on. For most recipes, the approximation won't matter. If you're making eggplant parmigiana, for instance, the exact quantity of mozzarella won't be critical (there will be a greater variation in the size of the eggplant). But for other dishes - especially bread, cakes and the like - accuracy is more important.

Note that the chart is based on a standard US cup, which is 240 ml. The metric cup (used in Australia and elsewhere) is about 4% larger.

Other conversions

What if you need to convert between ounces and grams? To do an exact conversion, you would multiply the number of ounces by 28.35. In practice, multiplying by 25 gives a figure that's close enough for most recipes - at least, those that involve small quantities. To convert larger quantities, multiply the number of pounds by 450.


In most cases, you won't need to use our table for milk, apple juice, olive oil or other liquids, as most recipes list liquid ingredients by volume. You might occasionally see a recipe that calls for so-many grams of, say, yogurt, but this is rare.

Just keep in mind that a US cup is 240 ml, which is almost exactly eight fluid ounces, a fluid ounce being approximately 30 ml.

By the way, you don't need to worry about any of this if you are using the excellent recipes here on Veg World. These all list their ingredients in cups, imperial and metric.

What else is here?

If you enjoy cooking as much as we do, be sure to browse the rest of our site. We've got recipes for some great vegetarian and vegan main course dishes, snacks, desserts and home baking. There are also articles on good food, cooking techniques and healthy eating. Meantime, we hope you'll find this page useful for working out how much of each ingredient to use when preparing your favorite recipes. Happy cooking.

First published: June 2003. Last checked and updated: June 2011

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