Sources and Method
All 67 ingredient weights, the published line each came from, and how we convert them.
Where the numbers come from
Every ingredient weight on this site comes from one of two published sources, and the exact line each figure came from is shown in the table below and next to every converter result.
- King Arthur Baking, Ingredient Weight Chart supplies 55 ingredients. Volume measured by the spoon-and-level method (flour fluffed, spooned into the cup, levelled).
- USDA FoodData Central, SR Legacy supplies 12 ingredients, mainly liquids, fats and a few staples. Household portion weights (gram weight of 1 cup / 1 tbsp) published for each food.
Both sources were read on 21 October 2026. Where the two sources disagree, a note records the other figure. For example, King Arthur lists all-purpose flour at 120 g per cup and USDA lists 125 g.
Method
The site stores one number per ingredient: grams per US cup (236.6 ml). Everything else is derived from that number and from fixed unit definitions, so the tables never contradict each other.
- Density. Grams per milliliter equals grams per US cup divided by 236.6. For all-purpose flour that is 0.507 g/ml.
- Other cups and spoons. A metric cup (250 ml), tablespoon or teaspoon is converted by volume, then multiplied by the density.
- Weight units. One ounce is 28.35 g and one pound is 453.592 g, exact by definition.
- Rounding. Results are rounded for display only. Calculations keep full precision.
Why spoon-and-level, scooped and sifted matter
Spooned and levelled means fluffing the ingredient, spooning it lightly into the cup and sweeping off the excess. This is the basis of King Arthur’s figures for flours. Scooping a cup through the bag compacts flour and can add 17 percent or more to the weight. Packed brown sugar is pressed into the cup until it holds its shape when turned out, which is why it weighs more per cup than granulated sugar. Sifted flour and powdered sugar are lighter per cup than unsifted, so a recipe that says “1 cup sifted flour” wants less weight than “1 cup flour, sifted”. When in doubt, use the weight in the recipe.
Download the data
The full table is available as a spreadsheet: ingredients.csv (67 rows, with source and note). The compiled table is offered under CC BY 4.0; credit Kitchen Conversion Hub and the original publishers. The figures themselves remain the work of King Arthur Baking and USDA.
All ingredient weights
| Ingredient | g per US cup | g per tbsp | Source | Published line | Note |
|---|---|---|---|---|---|
| All-purpose flour | 120 | 7.5 | King Arthur | All-Purpose Flour: 1 cup = 120 g | Spooned and levelled. Scooped straight from the bag it can weigh 140 g or more. USDA lists 125 g (fdcId 169761). |
| Bread flour | 120 | 7.5 | King Arthur | Bread Flour: 1 cup = 120 g | Spooned and levelled. |
| Cake flour | 120 | 7.5 | King Arthur | Unbleached Cake Flour: 1 cup = 120 g | King Arthur's unbleached cake flour; bleached cake flours are often lighter. |
| Whole wheat flour | 113 | 7.1 | King Arthur | Whole Wheat Flour (Premium 100%): 1 cup = 113 g | Spooned and levelled. |
| Self-rising flour | 113 | 7.1 | King Arthur | Self-Rising Flour: 1 cup = 113 g | |
| Pastry flour | 106 | 6.6 | King Arthur | Pastry Flour: 1 cup = 106 g | |
| '00' pizza flour | 116 | 7.2 | King Arthur | '00' Pizza Flour: 1 cup = 116 g | |
| Almond flour | 96 | 6 | King Arthur | Almond Flour: 1 cup = 96 g | Blanched, finely ground. |
| Coconut flour | 128 | 8 | King Arthur | Coconut Flour: 1 cup = 128 g | |
| Rye flour (medium) | 106 | 6.6 | King Arthur | Medium Rye Flour: 1 cup = 106 g | |
| Spelt flour | 99 | 6.2 | King Arthur | Spelt Flour: 1 cup = 99 g | |
| Oat flour | 92 | 5.8 | King Arthur | Oat Flour: 1 cup = 92 g | |
| White rice flour | 142 | 8.9 | King Arthur | Rice flour (white): 1 cup = 142 g | |
| Buckwheat flour | 120 | 7.5 | King Arthur | Buckwheat Flour: 1 cup = 120 g | |
| Chickpea flour | 85 | 5.3 | King Arthur | Chickpea flour: 1 cup = 85 g | |
| Semolina flour | 163 | 10 | King Arthur | Semolina Flour: 1 cup = 163 g | |
| Cornmeal (whole) | 138 | 8.6 | King Arthur | Cornmeal (whole): 1 cup = 138 g | Brands vary: King Arthur lists Quaker yellow cornmeal at 156 g per cup. |
| Cornstarch | 112 | 7 | King Arthur | Cornstarch: 1/4 cup = 28 g | |
| Granulated sugar | 198 | 12 | King Arthur | Sugar (granulated white): 1 cup = 198 g | USDA lists 200 g (fdcId 169655). |
| Brown sugar (packed) | 213 | 13 | King Arthur | Brown sugar (dark or light, packed): 1 cup = 213 g | Packed firmly into the cup. USDA lists 220 g packed and 145 g unpacked (fdcId 168833). |
| Powdered sugar (unsifted) | 113 | 7.1 | King Arthur | Confectioners' sugar (unsifted): 1 cup = 113 g | Unsifted. USDA lists 120 g unsifted and 100 g sifted (fdcId 169656). |
| Superfine (caster) sugar | 190 | 12 | King Arthur | Baker's Special Sugar (superfine, castor): 1 cup = 190 g | |
| Turbinado (raw) sugar | 180 | 11 | King Arthur | Turbinado sugar (raw): 1 cup = 180 g | |
| Demerara sugar | 220 | 14 | King Arthur | Demerara sugar: 1 cup = 220 g | |
| Coconut sugar | 154 | 9.6 | King Arthur | Coconut sugar: 1/2 cup = 77 g | |
| Honey | 339 | 21 | USDA | Honey (fdcId 169640): 1 cup = 339 g; 1 tbsp = 21 g | King Arthur also lists 1 tbsp = 21 g. |
| Maple syrup | 312 | 20 | King Arthur | Maple syrup: 1/2 cup = 156 g | |
| Molasses | 340 | 21 | King Arthur | Molasses: 1/4 cup = 85 g | |
| Corn syrup | 312 | 20 | King Arthur | Corn syrup: 1 cup = 312 g | |
| Agave syrup | 336 | 21 | King Arthur | Agave syrup: 1/4 cup = 84 g | |
| Butter | 227 | 14 | USDA | Butter, salted / without salt (fdcId 173410, 173430): 1 cup = 227 g; 1 stick = 113 g; 1 tbsp = 14.2 g | 1 US stick = 1/2 cup = 113 g. King Arthur also lists 8 tbsp (1/2 cup) = 113 g. |
| Vegetable oil (canola) | 218 | 14 | USDA | Oil, canola (fdcId 172336): 1 cup = 218 g; 1 tbsp = 14 g | Most neutral oils (canola, sunflower, corn) weigh within a few grams of this. |
| Olive oil | 216 | 14 | USDA | Oil, olive, salad or cooking (fdcId 171413): 1 cup = 216 g; 1 tbsp = 13.5 g | |
| Coconut oil | 226 | 14 | King Arthur | Coconut oil: 1/2 cup = 113 g | |
| Vegetable shortening | 184 | 12 | King Arthur | Vegetable shortening: 1/4 cup = 46 g | |
| Peanut butter | 258 | 16 | USDA | Peanut butter, smooth style (fdcId 172470): 1 cup = 258 g; 2 tbsp = 32 g | King Arthur lists 1/2 cup = 135 g. |
| Water | 237 | 15 | USDA | Water, tap, drinking (fdcId 173647): 8 fl oz = 237 g; 1 fl oz = 29.6 g | 1 US cup is 236.6 ml, and 1 ml of water weighs about 1 g. |
| Milk (whole) | 244 | 15 | USDA | Milk, whole, 3.25% (fdcId 171265): 1 cup = 244 g; 1 tbsp = 15 g | Skim and low-fat milk weigh within about 1% of this. |
| Heavy cream | 238 | 15 | USDA | Cream, fluid, heavy whipping (fdcId 170859): 1 cup fluid = 238 g | Measured liquid, before whipping. 1 cup whipped weighs about 120 g. |
| Buttermilk | 245 | 15 | USDA | Milk, buttermilk, fluid, cultured, lowfat (fdcId 170874): 1 cup = 245 g | |
| Plain yogurt (whole milk) | 245 | 15 | USDA | Yogurt, plain, whole milk (fdcId 171284): 1 cup (8 fl oz) = 245 g | Greek yogurt is thicker and packs heavier in a cup. |
| Sour cream | 230 | 14 | USDA | Cream, sour, cultured (fdcId 171257): 1 cup = 230 g; 1 tbsp = 12 g | |
| Cream cheese | 227 | 14 | King Arthur | Cream cheese: 1 cup = 227 g | |
| Rolled oats | 89 | 5.6 | King Arthur | Oats (old-fashioned or quick-cooking): 1 cup = 89 g | USDA lists 81 g (fdcId 173904). |
| Steel-cut oats | 140 | 8.8 | King Arthur | Steel cut oats: 1/2 cup = 70 g | |
| White rice (long-grain, uncooked) | 185 | 12 | USDA | Rice, white, long-grain, regular, raw (fdcId 169756): 1 cup = 185 g | King Arthur lists 1/2 cup = 99 g (198 g per cup). Uncooked; 1 cup of uncooked rice cooks to about 3 cups. |
| Brown rice (cooked) | 170 | 11 | King Arthur | Brown rice (cooked): 1 cup = 170 g | |
| Quinoa (uncooked) | 177 | 11 | King Arthur | Quinoa (whole): 1 cup = 177 g | |
| Cocoa powder (unsweetened) | 84 | 5.2 | King Arthur | Cocoa (unsweetened): 1/2 cup = 42 g | USDA lists 86 g per cup (fdcId 169593). |
| Chocolate chips | 170 | 11 | King Arthur | Chocolate Chips: 1 cup = 170 g | Mini chips pack slightly heavier (177 g). |
| Walnuts (chopped) | 113 | 7.1 | King Arthur | Walnuts (chopped): 1 cup = 113 g | |
| Pecans (whole halves) | 105 | 6.6 | King Arthur | Pecans (whole): 1 cup = 105 g | |
| Almonds (whole) | 142 | 8.9 | King Arthur | Almonds, whole (unblanched): 1 cup = 142 g | USDA lists 143 g (fdcId 170567). |
| Almonds (sliced) | 86 | 5.4 | King Arthur | Almonds (sliced): 1/2 cup = 43 g | |
| Shredded coconut (sweetened) | 85 | 5.3 | King Arthur | Coconut (sweetened, shredded): 1 cup = 85 g | |
| Raisins | 149 | 9.3 | King Arthur | Raisins (loose): 1 cup = 149 g | |
| Panko breadcrumbs | 50 | 3.1 | King Arthur | Breadcrumbs (Japanese Panko): 1 cup = 50 g | |
| Parmesan (grated) | 100 | 6.2 | King Arthur | Cheese (grated Parmesan): 1/2 cup = 50 g | |
| Shredded cheese (cheddar, mozzarella) | 113 | 7.1 | King Arthur | Cheese (grated cheddar, jack, mozzarella, or Swiss): 1 cup = 113 g | Loosely filled. |
| Mashed banana | 227 | 14 | King Arthur | Bananas (mashed): 1 cup = 227 g | USDA lists 225 g (fdcId 173944). |
| Pumpkin purée | 227 | 14 | King Arthur | Pumpkin purée: 1 cup = 227 g | |
| Table salt | 288 | 18 | King Arthur | Salt (table): 1 tbsp = 18 g | Kosher salt is much lighter: Diamond Crystal 8 g per tbsp, Morton 16 g per tbsp. |
| Kosher salt (Diamond Crystal) | 128 | 8 | King Arthur | Salt (Kosher, Diamond Crystal): 1 tbsp = 8 g | |
| Baking powder | 192 | 12 | King Arthur | Baking powder: 1 tsp = 4 g | |
| Baking soda | 288 | 18 | King Arthur | Baking soda: 1/2 tsp = 3 g | |
| Instant yeast | 144 | 9 | King Arthur | Yeast (instant): 1 tbsp = 9 g; 2 1/4 tsp (1 packet) = 7 g | |
| Vanilla extract | 224 | 14 | King Arthur | Vanilla Extract: 1 tbsp = 14 g |
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Frequently asked questions
Are these weights exact?
No. They are averages from published sources. How you fill the cup, humidity, brand and grind all change the real weight. Treat them as a reliable starting point and weigh when precision matters.
Why does King Arthur list a different weight than another site?
Different sites measure differently. King Arthur uses the spoon-and-level method. Others scoop, which gives a heavier cup. We show the exact source line so you can compare like with like.
Can I use the data in my own project?
Yes. Download the CSV and credit this site and the original publishers under the CC BY 4.0 terms.
How often is the data reviewed?
The figures were last reviewed on 21 October 2026. Each source is linked so that you can check the current published value.