Cups to Grams Conversions for Common Ingredients (2024)

Finally after four years I can check something off my to do list: make a cups to gram conversion chart for common cooking ingredients!

As an American living in the UK I’ve had my fair share of headaches as I convert ingredients to and from the metric system. At this point I’ve gotten pretty good at converting things over in my head, but there are still SO many that I’m constantly having to look up.

So for your sake and mine I’ve compiled a list of some of the most widely used ingredients converted from cups to grams to ounces (and sometimes millilitres!).

Cups to Grams Disclaimer

The frustrating thing about converting between cups to grams is that you’ll often find different results for how much something weighs based on where you look. This is because how you measure out a cup can look very different depending on your method.

Think about brown sugar: in recipes using cups you’ll often see brown sugar followed by ‘tightly packed’ or ‘lightly packed’. A tightly packed cup of brown sugar will weigh more than a lightly packed cup because there’s more in it – it’s got more density!

These amounts are based off of what I get in my own kitchen with my kitchen scale. I tried to make sure my amounts listed are as accurate as possible, but sometimes things might just be a little bit off. That being said I did cross check all of my amounts with online results to come up with the most universal result.

How to find what you’re looking for

As of now I’ve organised everything alphabetically so you can just scroll until you find what you’re looking for. I recommend using a search shortcut to search the ingredient specifically:

Press. Ctrl + F (Windows) or ⌘ Command + F (Mac) and then type in your ingredient in the search box.

Feel free to bookmark this page for future use. I’ll be adding more ingredients and conversions all the time. If you have any requests for conversions you’d like to see just let me know in the comments and I’ll add a chart for you!

All Purpose Flour Flour (Wheat)

Almond Flour

Almond meal - is similar to almond flour but not as finely ground. In many cases you can substitute almond flour/almond meal interchangeably but because of their slight differences in weight the recipe may be affected.

Almonds - Sliced

Almonds - Whole

Arrowroot Starch

Banana - Mashed

Blueberries - Fresh

1 pint = 2 cups

Breadcrumbs

Butter

Cabbage – Chopped or Shredded

1 small head = about 1.5 lbs = about 8 cups
1 medium head = about 2 lbs = about 10 cups
1 large head = about 2.75 lbs = about 14 cups

Carrots - Shredded or Grated

1 small carrot (5-6 inches long) = about 50 grams
1 medium carrot (6-7 inches long) = about 60 grams
1 large carrot (7-8 inches long) = about 70 grams

Carrots - Chopped/Diced

1 small carrot (5-6 inches long) = about 50 grams
1 medium carrot (6-7 inches long) = about 60 grams
1 large carrot (7-8 inches long) = about 70 grams

Cashews - Whole

raw, unsalted, unroasted

Cashews - Chopped

raw, unsalted, unroasted

Cassava Flour

Cauliflower – Fresh Florets/Chopped

1 small cauliflower head (4-5 inches wide) = about 1-1.5 pounds
1 medium cauliflower head (5-6 inches wide) = about 1.5-2 pounds
1 large cauliflower head (6-7 inches wide) = about 2-2 1/2 pounds

Celery - Diced

1 medium stalk = about 1/2 cup or 45-50 grams
2 mediums stalks = about 1 cup sliced or diced celery

Chickpea Flour

Also known as gram flour (not graham flour) or garbanzo flour

Cocoa Butter

If measuring with cups, make sure to melt the cocoa butter first for best results

Cocoa Powder

Coconut Oil

Melting your coconut oil first makes it easier to measure

Coconut Flour

Make sure to sift your coconut flour as it's prone to getting lump!

Coconut Sugar

Coconut - Shredded/Desiccated

Corn Starch (Corn Flour)

Chia Seeds

(black or white)

Chocolate Chips

Cranberries - Whole & Fresh

Cream Cheese

Feta Cheese, Crumbled

Gluten Free All Purpose Flour

Hazelnuts - Whole

Also known as filberts

Hazelnuts - Chopped

Also known as filberts

Honey

Lettuce - Roughly Chopped

Iceberg & Other Crisp Head Lettuces
Cups = loosely packed

Lettuce - Shredded

Iceberg & Other Crisp Head Lettuces
Cups = firmly packed

Maple Syrup

Milk

Dairy milk & non dairy milk

Millet Flour

Miso Paste

Molasses (Blackstrap Molasses)

A dark, syrupy sweet concentration of refined sugar cane and sugar beet.

Nut Butter

peanut butter, almond butter, cashew butter, etc

Nutritional Yeast

Oat Flour

When oats are steamed, rolled, pressed and cut very finely to make a uniform powder/flour. You can make your own oat flour at home with a high powdered blender or food processor.

Oats - Quick/Rolled (uncooked)

Olive Oil

Parmesan Cheese, Grated

Peaches - Sliced (Fresh or Frozen)

Peaches - Diced or Chopped (Fresh or Frozen)

Pecans - chopped

raw, unsalted, unroasted

Pecans - halves

raw, unsalted, unroasted

Pepitas - Raw

Hulless/Shelless Pumpkin Seeds

Pine Nuts

Potato Starch

Not the same as potato flour

Pumpkin Puree

1 (15 oz) can of pumpkin puree contains just about 2 cups of pumpkin puree

Quinoa, Cooked

Quinoa, Uncooked

Raspberries - Fresh

Raspberries - Frozen

Sorghum Flour

Spinach - Fresh

Cups = firmly packed

Strawberries - Fresh & Sliced

Strawberries - Fresh & Whole

Sugar - Brown (light or dark)

Make sure you pack your brown sugar tightly if using cups!

Sugar - Powder

Also known as icing or confectionary sugar

Sugar - Granulated White

Sunflower Seeds

without the shell

Tapioca Flour/Tapioca Starch

Cherry Tomatoes, Whole

Keep in mind that cup amounts are estimates based on average cherry tomato size.
1 pint cherry tomatoes = 2 cups (300g)

Walnuts - chopped

raw, unsalted, unroasted

Walnuts - whole

raw, unsalted, unroasted

White Rice Uncooked

White Rice Flour & Brown Rice Flour

Zucchini - Shredded or Grated

This is for one loosely-packed cup of grated zucchini. It's the amount I use in all of my zucchini recipes. I find that measuring grated zucchini with loosely packed cups (as opposed to a heavily packed cup) provides just the right amount of moisture without being too soggy.

Click here for more helpful guides on A Saucy Kitchen!