Cups to Grams: A Conversion Table for 20 Common Ingredients
How many grams are in a cup of flour, sugar, butter, oats and more? A simple table using Australian metric cups, plus spoon measures and tips for accurate results.
Cups are quick but inconsistent. A cup of flour can weigh quite different amounts depending on how you scoop it, which is why bakers prefer scales. If a recipe gives cups and you want grams, or the reverse, this table gives you a reliable starting point.
The table
All figures use an Australian metric cup (250 ml) and are approximate. Ingredients differ by brand, and how tightly you pack them changes the weight.
| Ingredient | 1 cup (250 ml) | 1/2 cup | 1/4 cup |
|---|---|---|---|
| Plain flour | 150 g | 75 g | 38 g |
| Self-raising flour | 150 g | 75 g | 38 g |
| Cornflour | 130 g | 65 g | 33 g |
| Caster sugar | 220 g | 110 g | 55 g |
| Brown sugar (firmly packed) | 180 g | 90 g | 45 g |
| Icing sugar (sifted) | 160 g | 80 g | 40 g |
| Butter | 250 g | 125 g | 63 g |
| Vegetable oil | 230 g | 115 g | 58 g |
| Honey | 340 g | 170 g | 85 g |
| Milk or water | 250 g | 125 g | 63 g |
| Natural yoghurt | 260 g | 130 g | 65 g |
| Rolled oats | 90 g | 45 g | 23 g |
| Uncooked white rice | 200 g | 100 g | 50 g |
| Dried lentils | 200 g | 100 g | 50 g |
| Quinoa (uncooked) | 170 g | 85 g | 43 g |
| Almond meal | 100 g | 50 g | 25 g |
| Desiccated coconut | 90 g | 45 g | 23 g |
| Cocoa powder | 100 g | 50 g | 25 g |
| Chocolate chips | 170 g | 85 g | 43 g |
| Grated cheddar (loosely packed) | 110 g | 55 g | 28 g |
| Peanut butter | 260 g | 130 g | 65 g |
Use these as a guide. If a recipe has been tested in grams, always use the grams.
Spoon measures
Spoons are a different standard in different countries.
| Spoon | Australia | US and UK |
|---|---|---|
| 1 tablespoon | 20 ml | 15 ml |
| 1 teaspoon | 5 ml | 5 ml |
That means an Australian recipe that calls for 2 tablespoons holds about a third more than the same recipe written in the US. For a spoonful of stock powder it does not matter; for baking powder it can.
Some rough weights for one Australian tablespoon:
- Plain flour: 12 g
- Caster sugar: 18 g
- Butter: 20 g
- Honey: 28 g
- Cocoa powder: 8 g
Why your cup is not the same as mine
Three things make cup measures unreliable:
- Scooping vs spooning. Dipping a cup into the flour bag compresses it. Spoon flour lightly into the cup and level the top with a knife.
- Packing. Brown sugar and grated cheese are measured "firmly packed" or "loosely packed" for a reason.
- Country. US cups are about 4 percent smaller than metric cups, so recipes from a US blog may bake a little differently if you use Australian cups.
Tips for accurate results
- Buy a set of digital scales. They cost very little and remove most guesswork. Place the bowl on the scale and press "tare" to zero it.
- Weigh liquids too. A cup of milk is about 250 g, and a cup of oil is about 230 g, so you can measure both on the scale.
- Level your spoons. Run a knife across the top of the spoon or cup.
- When in doubt, trust the recipe writer's grams. If a recipe offers both cups and grams, they were usually tested in grams.
When you adjust a recipe for more or fewer servings, see our guide to scaling a recipe up or down.
Common questions
How many grams are in a cup of plain flour?
About 150 g for an Australian metric cup (250 ml). A US cup (240 ml) of flour is usually quoted at 120 to 125 g, which is why recipes from different countries do not always match.
Is an Australian cup the same as a US cup?
No. An Australian metric cup is 250 ml and a US cup is about 240 ml. The difference is small for water but can matter for baking, especially when you are working with recipes from a US website.
Why are cup measurements so inconsistent for flour?
Flour packs down. A cup you scoop straight from the bag can weigh 20 percent more than a cup you spoon in lightly and level off. Weighing is far more consistent.
Is a tablespoon the same everywhere?
No. An Australian tablespoon is 20 ml, a US tablespoon is 15 ml, and a UK tablespoon is also 15 ml. A teaspoon is 5 ml in all three.
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