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Grams to cups converter
Turn grams into cups, or cups into grams, for flour, sugar, butter and twelve more ingredients. Published USDA weights, shown with their source.
Why it asks for the ingredient
There is no single grams-to-cups number
A gram measures weight and a cup measures space. A cup of honey weighs more than four times a cup of rolled oats, so "100 grams to cups" has a different answer for every ingredient: about 0.8 cup of all-purpose flour, half a cup of sugar, or 0.3 cup of honey.
This converter divides the grams you enter by a published weight for one US cup of that ingredient. It then rounds the answer to measures you have in the drawer: whole cups, one of ¼, ⅓, ½, ⅔ or ¾ cup, and the remaining tablespoons and teaspoons to the nearest half teaspoon.
1 cup in grams: two published references
The main column is USDA FoodData Central, the US Department of Agriculture's food composition database, which lists a gram weight for a household measure of each food. The second column is King Arthur Baking's ingredient weight chart, a reference many American bakers use. When the chart lists half a cup or a tablespoon, we multiplied it up to one cup.
| Ingredient | USDA | King Arthur | USDA entry |
|---|---|---|---|
| All-purpose flour | 125 g | 120 g | FDC 168894, 1 cup = 125 g |
| Whole wheat flour | 120 g | 113 g | FDC 168893, 1 cup = 120 g |
| Granulated sugar | 200 g | 198 g | FDC 169655, 1 cup = 200 g |
| Brown sugar, packed | 220 g | 213 g | FDC 168833, 1 cup packed = 220 g (unpacked: 145 g) |
| Powdered sugar, unsifted | 120 g | 113 g | FDC 169656, 1 cup unsifted = 120 g (sifted: 100 g) |
| Butter | 227 g | 226 g | FDC 173410, 1 cup = 227 g (1 stick: 113 g) |
| Cocoa powder, unsweetened | 86 g | 84 g | FDC 169593, 1 cup = 86 g |
| Rolled oats | 81 g | 89 g | FDC 173904, 1 cup = 81 g |
| White rice, long-grain, uncooked | 185 g | 198 g | FDC 168877, 1 cup = 185 g |
| Honey | 339 g | 336 g | FDC 169640, 1 cup = 339 g |
| Maple syrup | 315 g | 312 g | FDC 169661, 1 cup = 315 g |
| Milk, whole | 244 g | 227 g | FDC 171265, 1 cup = 244 g |
| Water | 237 g | 227 g | FDC 173647, 8 fl oz = 237 g |
| Heavy cream | 238 g | 227 g | FDC 170859, 1 cup, fluid = 238 g |
| Vegetable oil (canola) | 218 g | 198 g | FDC 172336, 1 cup = 218 g |
Grams to cups at a glance
The same USDA weights for the amounts that come up most in recipes written in grams. Read across for your ingredient.
| Ingredient | 25 g | 50 g | 100 g | 200 g | 250 g | 500 g |
|---|---|---|---|---|---|---|
| All-purpose flour | 3 tbsp + ½ tsp | ⅓ cup + 1 tbsp | ¾ cup + 2½ tsp | 1½ cups + 1 tbsp + 2 tsp | 2 cups | 4 cups |
| Whole wheat flour | 3 tbsp + 1 tsp | ⅓ cup + 1 tbsp + 1 tsp | ¾ cup + 1 tbsp + 1 tsp | 1⅔ cups | 2 cups + 1 tbsp + 1 tsp | 4 cups + 2 tbsp + 2 tsp |
| Granulated sugar | 2 tbsp | ¼ cup | ½ cup | 1 cup | 1¼ cups | 2½ cups |
| Brown sugar, packed | 1 tbsp + 2½ tsp | 3 tbsp + 2 tsp | ⅓ cup + 2 tbsp | ¾ cup + 2 tbsp + 1½ tsp | 1 cup + 2 tbsp + ½ tsp | 2¼ cups + 1 tsp |
| Powdered sugar, unsifted | 3 tbsp + 1 tsp | ⅓ cup + 1 tbsp + 1 tsp | ¾ cup + 1 tbsp + 1 tsp | 1⅔ cups | 2 cups + 1 tbsp + 1 tsp | 4 cups + 2 tbsp + 2 tsp |
| Butter | 1 tbsp + 2½ tsp | 3 tbsp + 1½ tsp | ⅓ cup + 1 tbsp + 2 tsp | ¾ cup + 2 tbsp + ½ tsp | 1 cup + 1 tbsp + 2 tsp | 2 cups + 3 tbsp + ½ tsp |
| Cocoa powder, unsweetened | ¼ cup + 2 tsp | ½ cup + 1 tbsp + 1 tsp | 1 cup + 2 tbsp + 2 tsp | 2¼ cups + 1 tbsp + ½ tsp | 2¾ cups + 2 tbsp + 1½ tsp | 5¾ cups + 1 tbsp |
| Rolled oats | ¼ cup + 1 tbsp | ½ cup + 1 tbsp + 2½ tsp | 1 cup + 3 tbsp + 2½ tsp | 2⅓ cups + 2 tbsp + ½ tsp | 3 cups + 1 tbsp + 1 tsp | 6 cups + 2 tbsp + 2½ tsp |
| White rice, long-grain, uncooked | 2 tbsp + ½ tsp | ¼ cup + 1 tsp | ½ cup + 2 tsp | 1 cup + 1 tbsp + 1 tsp | 1⅓ cups + 1 tsp | 2⅔ cups + 1½ tsp |
| Honey | 1 tbsp + ½ tsp | 2 tbsp + 1 tsp | ¼ cup + 2 tsp | ½ cup + 1 tbsp + 1½ tsp | ⅔ cup + 1 tbsp + ½ tsp | 1⅓ cups + 2 tbsp + 1 tsp |
| Maple syrup | 1 tbsp + 1 tsp | 2 tbsp + 1½ tsp | ¼ cup + 1 tbsp | ½ cup + 2 tbsp + ½ tsp | ¾ cup + 2 tsp | 1½ cups + 1 tbsp + 1 tsp |
| Milk, whole | 1 tbsp + 2 tsp | 3 tbsp + 1 tsp | ⅓ cup + 1 tbsp + ½ tsp | ¾ cup + 1 tbsp + ½ tsp | 1 cup + 1 tsp | 2 cups + 2½ tsp |
| Water | 1 tbsp + 2 tsp | 3 tbsp + 1 tsp | ⅓ cup + 1 tbsp + 1½ tsp | ¾ cup + 1 tbsp + 1½ tsp | 1 cup + 2½ tsp | 2 cups + 1 tbsp + 2½ tsp |
| Heavy cream | 1 tbsp + 2 tsp | 3 tbsp + 1 tsp | ⅓ cup + 1 tbsp + 1 tsp | ¾ cup + 1 tbsp + 1½ tsp | 1 cup + 2½ tsp | 2 cups + 1 tbsp + 2 tsp |
| Vegetable oil (canola) | 1 tbsp + 2½ tsp | 3 tbsp + 2 tsp | ⅓ cup + 2 tbsp | ¾ cup + 2 tbsp + 2 tsp | 1 cup + 2 tbsp + 1 tsp | 2¼ cups + 2 tsp |
Worked examples
100 g of all-purpose flour in cups
100 ÷ 125 = 0.8 cup. In measures you own, that is ¾ cup plus 2½ teaspoons. With King Arthur's 120 g cup it is 0.83 cup, about ¾ cup plus 1 tablespoon and 1 teaspoon. The difference is one spoonful.
250 g of butter in cups
250 ÷ 227 = 1.1 cups, which is 1 cup plus 1 tablespoon and 2 teaspoons. USDA lists one US stick of butter at 113 g, so 250 g is also about 2¼ sticks. Butter is the easy one: the wrapper usually has tablespoon marks.
500 g of flour in cups
500 ÷ 125 = 4 cups by the USDA weight, or 4⅙ cups (4 cups plus 2 tablespoons and 2 teaspoons) by King Arthur's. A recipe written in grams was weighed, so a kitchen scale gets you closest to what the writer made.
What changes the answer
- How you fill the cup. USDA lists brown sugar at 220 g a cup packed and 145 g unpacked, and powdered sugar at 120 g unsifted and 100 g sifted. Flour behaves the same way: scooping and packing put more in the cup than spooning it in and leveling it off.
- Which source you use. The two references above differ by up to about 10 percent on some rows (oats, rice, oil). Neither publishes how each cup was filled.
- Liquids by weight or by volume. King Arthur lists a cup of water, milk or cream as 8 ounces by weight (227 g). A US cup holds 236.59 ml, and water weighs about 1 g per ml, which is why USDA lists 237 g for 8 fluid ounces of water.
- The exact product. Brands, grinds and fat content differ. The table names the USDA entry used for each row.
For anything where a few grams matter, weigh. NIST's culinary measurement tips make the same recommendation.
Sources
- USDA FoodData Central, SR Legacy household measures. Each row links to its entry. Checked October 1, 2026.
- King Arthur Baking, Ingredient weight chart. Checked October 1, 2026.
- NIST, Handbook 44, Appendix C: 1 US cup = 8 US fluid ounces; 1 US fluid ounce = 29.573 53 ml; so 1 cup = 236.59 ml, 16 tablespoons or 48 teaspoons.
- NIST, Metric kitchen: cooking measurement equivalencies (approximate 240 ml cup).
Good to know
Grams and cups questions
How many cups is 100 grams?
It depends on the ingredient. Using USDA weights, 100 g is about 0.8 cup of all-purpose flour, 0.5 cup of granulated sugar, 0.44 cup of butter, 0.42 cup of water and 0.3 cup of honey. That spread is the reason this converter asks what you are measuring.
How many grams is 1 cup of flour?
USDA FoodData Central lists 1 cup of all-purpose flour at 125 g. King Arthur Baking's chart lists 120 g. Neither number is wrong: they are two published references, and the way you fill the cup moves the result more than the gap between them. Scooping straight from the bag or packing the cup puts more flour in it.
How many grams is 1 cup of sugar?
USDA lists 200 g for 1 cup of granulated sugar and King Arthur Baking lists 198 g. Brown sugar depends on packing: USDA lists 220 g packed and 145 g unpacked.
Why do some recipes say 1 cup is 240 ml?
A US cup is 8 US fluid ounces, which is 236.59 ml. Many charts round it to 240 ml, including NIST's kitchen equivalency table, which marks its metric values as approximate. The difference is under 2 percent and rarely matters outside careful baking.
A recipe gives both cups and grams. Which should I follow?
Follow the grams if you have a scale. The recipe writer weighed them; the cups are usually their conversion. NIST's kitchen guidance also recommends weighing ingredients as the more accurate method.
Does this work for cooked rice or sifted flour?
No. The rice row is uncooked long-grain white rice, and the flour rows are unsifted. Sifting, cooking, chopping or melting changes how much fits in a cup, so use a weight for that exact form of the ingredient.
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Keep the converted recipe in your binder
Write the grams next to the cups on the recipe's own sheet, so nobody has to convert it again. The free plan keeps 10 recipes in an online binder you can share by link and print yourself from an A5 PDF.