Grams to Cups Calculator

Created by Hanna Pamuła, PhD candidate
Reviewed by Bogna Szyk and Jack Bowater
Last updated: Apr 29, 2022

The grams to cups calculator will help you in your daily life. Here we present the conversion for the most popular kitchen ingredients. If you ever wondered how many grams are in a cup or how to convert 100 grams to cups, you are in the right place. Also, keep reading if you always have doubts about calculating the ingredients for the cake or any other favorite dessert.

How to convert grams to cups and cups to grams?

General equations look as follows:

  • weight = cups * cup size * density
  • cups = weight / (cup size * density)

As you can see in the formulas above, providing only the amount of grams is not enough to convert cups to grams. We need to know what is the density of the ingredient which we want to convert. To make it more complicated, there are a couple of different types of cups, so we need to know what is our recipe's country of origin.

Various cups sizes

The most often used cup volume is the US customary cup with its 236.59 mL of volume. If you have a recipe from the USA, you may be pretty sure that it's what the authors meant. There is also another cup type in the USA, and it's called a legal cup. It is used in nutrition labeling, and it measures 240 mL.
Other countries occasionally use cup unit and the recipes normally weigh non-liquid ingredients in grams rather than measuring volume. UK imperial cup was used in pre-1970 recipes. Sometimes the metric cup (250 mL) is still used in the UK, Australia, New Zealand, Canada and South Africa.

Cup typeVolume
US customary cups 236.59 mL
US legal cup 240 mL
UK, AU, NZ, CA, ZA metric cup 250 mL
UK imperial cup (pre-1970) 284.13 mL
Japanese cup 200 mL (traditional - 180.4 mL)
Latin America 200 mL - 250 mL
In our grams to cups calculator, you can choose between the first three cup types.

How many grams in a cup of my product?

The weight of 1 cup is different for various ingredients because of its density. For example, if you want to convert 1 standard US cup of water into grams, you get exactly 236.59 g. However, 1 cup of salt weights around 287 g and 1 cup of wheat flour - only 141.6 g. Below we attach the density conversion table for most often used products:

Basic ingredients

ProductDensityGrams in 1 cup (US)100 grams to cups (US)
Water 1000 236.59 0.42
Flour 600 141.60 0.71
Milk 1030 243.08 0.41
Sugar 845 199.42 0.50
Salt 1217 287.20 0.35
Honey 1420 335.12 0.30
Butter 911 215,00 0.47
Olive Oil 918 216.65 0.46
Rice (raw) 850 200.60 0.50
Oats 410 96.76 1.03


ProductDensity (kg/m3)Grams in 1 cup (US)100 grams to cups (US)
Jam 1330 313.88 0.32
Nutella 1260 297.36 0.34
Maple syrup 1320 311.52 0.32
Cream, 38% fat 984 232.22 0.43
Cream, 13% fat 1013 239.07 0.42
Powder sugar 560 132.16 0.76
Flaked almonds 430 101.48 0.99
Cacao 520 122.72 0.82
Corn starch 520 153.40 0.65
Rye flour 520 158.12 0.63

Those values are only approximate and may be slightly different for your ingredient, as the density of the substance varies with pressure and temperature. Also, it is important how tightly the ingredient is packed into the cup.

Advanced mode description

In our calculator we present ten popular ingredients, next ten products may be found in the advanced mode. If you still didn't find your ingredient on our list and you want to be super accurate, you can visit for example this density database. Find your product, type its density into proper field, and the grams to cups calculator will convert it for you. If you need to convert the units of volume only, use our volume converter.

Grams of flour, cups of milk... We are getting hungry, aren't you? Check our great pancake recipe calculator!


How much is 100 grams in cups?

The amount of grams in a cup depends on the density of the ingredient you are measuring and the type or size of the cup used to measure that ingredient.

For instance, 100 grams of flour is 0.71 US cups, while 100 grams of sugar is 0.50 US cups.

How many grams are in 2 and a half cups of flour?

There are 354 grams of flour in 2 and a half US customary cups.

That's right, this conversion not only depends on the density of the ingredient but also on the type of the cup. As different countries have different standards.

Take a look at the list given below for reference:

  • A US customary cup is equal to 236.59 mL;
  • A US legal cup is equal to 240 mL; and
  • The metric cup used in the UK, AU, NZ, CA, ZA is equal to 250 mL.

How can I convert any ingredient from grams to cups or cups to grams?

To convert any ingredient from grams to cups or vice versa, you need three things:

  1. The size of the cup, yes that's a thing;
  2. The density of the ingredient; and
  3. The measurement from which you want to convert.

Once you have this information, you can use either of the following formulas to your convenience:

  • weight = cups * cup size * density
  • cups = weight / (cup size * density)

How many cups is equal to 250 grams?

250 grams are equal to 1 cup according to the metric system. It may be equivalent to a different quantity in some cases as well. It depends on the type of ingredient you are measuring and the size of the cup.

The various types of cups include but are not limited to the following:

  • A US customary cup is equal to 236.59 mL;
  • A US legal cup is equal to 240 mL; and
  • The metric cup used in the UK, AU, NZ, CA, ZA is 250 mL.

As simple as the conversion might seem, it's not that simple. Since you are converting from a unit of volume to weight, you need the density of the ingredient you wish to convert.

Hanna Pamuła, PhD candidate
US cups
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