Grams to Cups — Flour, Sugar, Butter and More (USDA)

100 g in cups, by ingredient
Ingredient	Amount
All-purpose flour	0.8 cups
Bread flour	0.73 cups
Whole wheat flour	0.833 cups
Rice flour	0.633 cups
Cornstarch	0.781 cups
Cocoa powder, unsweetened	1.16 cups
Rolled oats	1.23 cups
White rice, uncooked	0.541 cups
Granulated sugar	0.5 cups
Brown sugar, packed	0.455 cups
Powdered sugar, unsifted	0.833 cups
Honey	0.295 cups
Maple syrup	0.317 cups
Butter	0.441 cups
Olive oil	0.463 cups
Vegetable (canola) oil	0.459 cups
Peanut butter	0.388 cups
Water	0.422 cups
Milk, whole	0.41 cups
Heavy cream	0.42 cups
Plain yogurt	0.408 cups
Parmesan, grated	1 cups
Chocolate chips	0.595 cups
Table salt	0.342 cups
Almonds, whole	0.699 cups

100 g in cups, by ingredient

Ingredient

Amount

All-purpose flour

0.8 cups

Bread flour

0.73 cups

Whole wheat flour

0.833 cups

Rice flour

0.633 cups

Cornstarch

0.781 cups

Cocoa powder, unsweetened

1.16 cups

Rolled oats

1.23 cups

White rice, uncooked

0.541 cups

Granulated sugar

0.5 cups

Brown sugar, packed

0.455 cups

Powdered sugar, unsifted

0.833 cups

Honey

0.295 cups

Maple syrup

0.317 cups

Butter

0.441 cups

Olive oil

0.463 cups

Vegetable (canola) oil

0.459 cups

Peanut butter

0.388 cups

Water

0.422 cups

Milk, whole

0.41 cups

Heavy cream

0.42 cups

Plain yogurt

0.408 cups

Parmesan, grated

1 cups

Chocolate chips

0.595 cups

Table salt

0.342 cups

Almonds, whole

0.699 cups

How to convert grams to cups

A cup is a measure of volume and a gram a measure of weight, so the conversion depends on how much one cup of the ingredient weighs:

cups = grams ÷ grams per cup

All-purpose flour weighs about 125 g per cup, so 100 g ÷ 125 = 0.8 cup. Measuring cups don’t have a 0.8 mark, so the calculator also gives a reading you can measure: 3/4 cup plus 2 1/2 teaspoons (a scant tablespoon). The table under the result shows the same grams for every ingredient in the list, which is handy when a recipe mixes several.

Grams per cup for common ingredients

The cup weights come from the U.S. Department of Agriculture’s FoodData Central, which lists the measured weight of a level U.S. cup of each food:

Ingredient	1 cup	100 g in cups	1 tbsp
All-purpose flour	125 g	0.80 cups	7.8 g
Bread flour	137 g	0.73 cups	8.6 g
Whole wheat flour	120 g	0.83 cups	7.5 g
Granulated sugar	200 g	0.50 cups	12.5 g
Brown sugar, packed	220 g	0.45 cups	13.8 g
Powdered sugar, unsifted	120 g	0.83 cups	7.5 g
Butter	227 g	0.44 cups	14.2 g
Honey	339 g	0.29 cups	21.2 g
Milk, whole	244 g	0.41 cups	15.2 g
Water	237 g	0.42 cups	14.8 g
Cocoa powder	86 g	1.16 cups	5.4 g
Rolled oats	81 g	1.23 cups	5.1 g
Olive oil	216 g	0.46 cups	13.5 g
White rice, uncooked	185 g	0.54 cups	11.6 g

Heavy ingredients such as honey and syrups fill a cup with far more grams than light ones such as cocoa and oats. Use the figure for the exact ingredient: brown sugar packed into the cup weighs much more than the same sugar spooned in loosely.

Measuring for accurate results

Flour settles in the bag, so a cup scooped straight from it holds more than a cup that is spooned in and leveled — the method the USDA weight assumes. Spoon the ingredient into the cup, then sweep the top flat with a knife. Brown sugar is the exception: recipes mean it packed firmly. For liquids, use a clear measuring jug at eye level. When a recipe gives grams, a kitchen scale skips all of this and is the most reliable way to match it.

Cups, spoons and milliliters

A U.S. cup is 16 tablespoons, 48 teaspoons or 236.6 mL. Recipes from Australia, New Zealand and Canada often use a metric cup of 250 mL — about 6% larger, so 1 metric cup of flour is about 132 g. To convert volumes without an ingredient, use cups to tablespoons or cups to ounces; to convert grams to ounces of weight, grams to ounces.

Frequently asked questions

How many cups is 100 grams?

It depends on the ingredient: 100 g is 0.8 cup of all-purpose flour, 0.5 cup of granulated sugar, 0.44 cup of butter and 0.42 cup of water. A cup measures volume and a gram measures weight, so the ingredient's density decides.

How many grams are in a cup of flour?

About 125 g of all-purpose flour, spooned into the cup and leveled, according to USDA. Bread flour is about 137 g and whole wheat about 120 g.

How many grams are in a cup of sugar?

200 g of granulated sugar, 220 g of packed brown sugar and 120 g of unsifted powdered sugar, per USDA.

How many grams is a cup of butter?

227 g — two U.S. sticks of 113 g each.

Is a cup always the same size?

No. A U.S. cup is 236.6 mL, a metric cup used in Australia and Canada is 250 mL, and a U.S. legal cup on nutrition labels is 240 mL. This page uses the U.S. customary cup.

Why do recipes use grams?

Weight does not depend on how tightly an ingredient is packed into a cup, so a scale gives the same amount every time. Converting grams to cups always involves an average density.