Cups to grams: flour, sugar, butter and more

A cup measures volume and a gram weight, so they convert only through the ingredient. Type 1 cup flour or 100 g butter in tbsp, or choose an ingredient and type in any field below.

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Amount and unit

For example 1 cup flour, 100 g butter in tbsp, 2 cups of sugar, 1 tsp salt in g, 250 ml milk in g.

Answer

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How the weights are found

Source: The weight of a US cup (or of a tablespoon or teaspoon, where that is all it gives) of each ingredient, from USDA FoodData Central, SR Legacy household measures. The page uses one weight per volume for each ingredient, from the largest measure USDA gives.USDA FoodData Central, fdc.nal.usda.gov. Sources read on 10 October 2026.
About, never exact: How the cup is filled changes the weight by a fifth: USDA weighed a cup of all-purpose flour at 143 g scooped, 126 g spooned and 116 g sifted. Results are rounded to 3 significant digits.USDA Home Economics Research Report No. 41, Average weight of a measured cup of various foods (1977).
Cups and spoons: A US cup is 236.59 mL, a metric cup 250 mL. Spoons and cups here are level.NIST Handbook 44 (2026), Appendix C.
Not here: Caster sugar and golden syrup: USDA lists neither.

Ingredients: grams in a US cup, tablespoon and teaspoon

ingredient	US cup	US tbsp	US tsp	USDA FDC
Plain flour	125 g			168894
Strong white bread flour	137 g			168896
Wholemeal flour	120 g			168893
Self-raising flour	125 g			168895
Granulated sugar	200 g		4.2 g	169655
Soft brown sugar, packed	220 g		4.6 g	168833
Icing sugar	120 g	8 g	2.5 g	169656
Butter	227 g	14.2 g		173430
Cocoa powder	86 g	5.4 g		169593
Porridge oats (rolled oats)	81 g			173904
Long-grain white rice, uncooked	185 g			168877
Ground almonds	95 g			170567
Honey	339 g	21 g		169640
Light corn syrup	341 g	22 g		168837
Maple syrup	315 g	20 g		169661
Whole milk	244 g	15 g		171265
Water	237 g			174158
Vegetable oil (rapeseed)	218 g	14 g	4.5 g	172336
Olive oil	216 g	13.5 g	4.5 g	171413
Table salt	292 g	18 g	6 g	173468
Grated Parmesan	100 g	5 g		171247
Chopped walnuts	117 g			170187
Raisins	145 g			168165
Cornflour (cornstarch)	128 g			169698
Baking powder			4.6 g	172804
Bicarbonate of soda			4.6 g	175040
Dried yeast (active dry)		12 g	4 g	175043

As USDA gives them; a blank means USDA gives no weight for that measure. US names: plain flour is all-purpose flour, icing sugar is powdered sugar, cornflour is cornstarch, bicarbonate of soda is baking soda.