Grams to Cups Converter
Convert grams to cups for any ingredient instantly. Density-accurate results for 54 common kitchen ingredients — because a cup of flour weighs very differently from a cup of sugar.
To convert grams to cups, divide the gram amount by the ingredient's weight per cup. For example: 100g flour = ¾ cup, 100g sugar = ½ cup, 100g butter = ⅖ cup, and 100g honey = ⅓ cup. Because every ingredient has a different density, you need ingredient-specific values — which this converter provides for 54 common kitchen ingredients.
The cup is a volume measurement; the gram is a weight measurement. Converting between them requires knowing each ingredient's density. That's why 100g of flour equals about ¾ cup, while 100g of honey is barely ⅓ cup. This grams-to-cups converter uses verified density values sourced from the USDA FoodData Central for 54 common kitchen ingredients across 9 categories — including flours, sugars, fats, dairy, grains, nuts, seeds, liquids, and baking staples.
Grams to Cups Conversion Chart — 25 Ingredients
Complete gram-to-cup reference for the 25 most-used baking and cooking ingredients. All values use the spooned-and-leveled method and USDA density data. The US cup = 236.59 mL.
| Ingredient | 50g | 100g | 150g | 200g | 250g | 500g |
|---|---|---|---|---|---|---|
| All-Purpose Flour | ⅖ | ¾ | 1⅕ | 1⅗ | 2 | 4 |
| Bread Flour | ⅖ | ¾ | 1⅕ | 1⅗ | 2 | 3⅞ |
| Whole Wheat Flour | ⅖ | ¾ | 1¼ | 1⅔ | 2 | 4⅙ |
| Almond Flour | ½ | 1 | 1½ | 2 | 2⅗ | 5¼ |
| White Granulated Sugar | ¼ | ½ | ¾ | 1 | 1¼ | 2½ |
| Brown Sugar (packed) | ¼ | ½ | ⅔ | ⅞ | 1⅛ | 2¼ |
| Powdered / Icing Sugar | ⅖ | ¾ | 1¼ | 1⅔ | 2 | 4⅙ |
| Coconut Sugar | ¼ | ½ | ¾ | 1 | 1¼ | 2½ |
| Butter (solid) | ⅕ | ⅖ | ⅔ | ⅞ | 1⅛ | 2⅕ |
| Coconut Oil | ¼ | ½ | ⅔ | ⅞ | 1⅛ | 2¼ |
| Olive Oil | ¼ | ½ | ⅔ | ⅞ | 1⅙ | 2⅓ |
| Honey | ⅛ | ⅓ | ⅖ | ⅗ | ¾ | 1½ |
| Maple Syrup | ⅙ | ⅓ | ½ | ⅝ | ¾ | 1½ |
| Rolled Oats | ½ | 1⅛ | 1⅔ | 2¼ | 2¾ | 5½ |
| Cornstarch | ⅖ | ¾ | 1⅙ | 1½ | 2 | 4 |
| Cocoa Powder (unsweetened) | ⅝ | 1⅙ | 1¾ | 2⅓ | 3 | 5¾ |
| Chocolate Chips | ¼ | ½ | ⅞ | 1⅕ | 1½ | 3 |
| Milk (whole) | ⅕ | ⅖ | ⅝ | ¾ | 1 | 2 |
| Heavy Cream | ⅕ | ⅖ | ⅝ | ¾ | 1 | 2⅛ |
| Greek Yogurt | ⅕ | ⅖ | ⅝ | ¾ | 1 | 2 |
| Cream Cheese | ¼ | ⅖ | ⅔ | ¾ | 1 | 2⅙ |
| Peanut Butter | ⅕ | ⅖ | ⅝ | ¾ | 1 | 2 |
| Chia Seeds | ⅓ | ⅝ | ⅞ | 1¼ | 1½ | 3⅛ |
| White Rice (raw) | ¼ | ½ | ¾ | 1⅛ | 1⅓ | 2¾ |
| Salt (fine table) | ⅙ | ⅓ | ½ | ⅔ | ⅞ | 1¾ |
How to Convert Grams to Cups
The formula for converting grams to US cups is straightforward once you know the ingredient's density. Here's the step-by-step process:
Grams to Cups by Ingredient
Flour — All-Purpose, Bread, Whole Wheat & Almond
Flour is the most searched ingredient for gram-to-cup conversion because it's the most variable. The type of flour and how you measure it can change the result by 20–30%. Precise values for the four most common flours:
- All-purpose flour: 125g = 1 cup · 100g = ¾ cup · 50g = ⅖ cup · 250g = 2 cups
- Bread flour: 127g = 1 cup · 100g = ¾ cup · 250g = just under 2 cups
- Whole wheat flour: 120g = 1 cup · 100g = ¾ cup · 200g = 1⅔ cups
- Almond flour: 96g = 1 cup · 100g = 1 cup · 200g = 2 cups
Critical note for flour: always spoon flour lightly into the measuring cup and level off with a straight edge. Scooping directly from the bag compacts the flour and can add 30g (¼ cup) or more — enough to ruin a cake or bread.
Sugar — Granulated, Brown, Powdered & Coconut
Sugar conversions are simpler than flour because sugar is more uniform, but the type still matters significantly:
- White granulated sugar: 200g = 1 cup · 100g = ½ cup · 50g = ¼ cup
- Brown sugar (packed): 220g = 1 cup · 100g = ½ cup · 200g = ⅞ cup
- Powdered (icing) sugar: 120g = 1 cup · 100g = ¾ cup · 200g = 1⅔ cups
- Coconut sugar: 200g = 1 cup (nearly identical to white sugar by weight)
The biggest mistake with sugar conversion is treating all sugars the same. Powdered sugar is significantly lighter than granulated — 100g powdered sugar fills ¾ cup, while 100g granulated sugar is exactly ½ cup.
Butter
Butter conversions are common because European recipes use grams while American recipes use cups and sticks:
- 1 cup butter = 227g (= 2 US sticks = 16 tablespoons)
- ½ cup butter = 113g (= 1 US stick)
- 100g butter = ⅖ cup (= about 7 tablespoons)
- 150g butter = ⅔ cup (= about 10½ tablespoons)
- 250g butter = 1⅛ cups (= slightly more than 2 sticks)
- 500g butter = 2⅕ cups (= about 4½ sticks)
Honey, Maple Syrup & Other Liquid Sweeteners
Liquid sweeteners are much denser than people expect. Honey weighs 340g per cup — nearly 70% heavier than water:
- Honey: 340g = 1 cup · 100g = ⅓ cup · 250g = ¾ cup
- Maple syrup: 322g = 1 cup · 100g = ⅓ cup · 250g = ¾ cup
- Agave nectar: 333g = 1 cup · 100g = ⅓ cup
- Corn syrup: 328g = 1 cup · 100g = ⅓ cup
Oats, Grains & Starches
Oats are among the lightest ingredients by volume — a cup of rolled oats weighs only 90g, less than half a cup of flour:
- Rolled oats: 90g = 1 cup · 100g = 1⅛ cups · 250g = 2¾ cups
- White rice (raw): 185g = 1 cup · 100g = ½ cup · 250g = 1⅓ cups
- Quinoa (raw): 170g = 1 cup · 100g = ⅝ cup · 250g = 1½ cups
- Cornstarch: 128g = 1 cup · 100g = ¾ cup · 50g = ⅖ cup
Why Grams Are More Accurate Than Cups
Cup measurements are convenient but inherently imprecise for dry ingredients. The same one-cup measure can hold anywhere from 120g to 165g of all-purpose flour depending on how it's filled. That 37% variation is enough to turn a light, tender cake into a dense, dry one.
Grams measure actual mass. 125g of flour is always 125g of flour, regardless of how it was packed, how humid the air is, or what kind of cup you use. This is why every professional bakery and pastry kitchen works in grams.
- 1 cup all-purpose flour = 125g
- 1 cup white sugar = 200g
- 1 cup butter = 227g
- 1 cup honey = 340g
- 1 cup rolled oats = 90g
- 1 cup olive oil = 216g
- 1 cup water = 237g
- 1 cup whole milk = 244g
- 1 cup cocoa powder = 86g
- 1 cup peanut butter = 258g
The conversion formula is: cups = grams ÷ (236.59 × density in g/mL). All density values are sourced from USDA FoodData Central.
The US cup (236.59 mL) differs from the metric cup in Australia and Canada (250 mL) and the imperial cup formerly used in the UK (284 mL). A 5–10% difference can affect sensitive recipes when following non-US sources.
Tips for Accurate Grams-to-Cups Measurement
The right tools make gram-to-cup conversion faster and more accurate in the kitchen.
