The Essential Cooking Conversion Chart

In the US, UK and all over Europe we have different ways of measuring out our foods. To save you the hassle of owning every sort of measuring and weighing device on the market, this is a handy breakdown, to simplify it a little.

If there are any ingredients missing from the list that you notice, please do let me know. 

All-Purpose Flour, Cornflower and Confectioners’ Sugar

1/8 cup = 15 grams 
1/4 cup = 30 grams 
1/3 cup = 40 grams 
3/8 cup = 45 grams 
1/2 cup = 60 grams 
5/8 cup = 70 grams 
2/3 cup = 75 grams 
3/4 cup = 85 grams 
7/8 cup = 100 grams 
1 cup = 120 grams 

Flours, Grains and Beans

Bulgur: 1 cup = 190 grams
Chickpeas (dried, raw): 1 cup = 190 grams (= 475 grams when cooked)
Coconut flour: 1 cup = 90 grams
Couscous: 1 cup = 165 grams
Dried beans: 1 cup = 180 grams
Elbow macaroni: 1 cup = 150 grams
Lentils: 1 cup = 210 grams
Soft Grain Polenta: 1 cup = 160 grams
Puffed Rice: 1 cup = 30 grams
Uncooked Quinoa: 1 cup = 190 grams
Uncooked Rice, basmati: 1 cup = 180 grams
Uncooked Rice, short-grain: 1 cup = 195 grams
Rolled Oats, spelt flakes and other grains: 1 cup = 100 grams
Dried bread crumbs: 1 cup = 100 grams

Sugar and Syrups

Honey, Maple, Date or Rice syrup: 1 tablespoon = 18 grams
Honey, Maple, Date or Rice syrup: 1 cup = 300 grams
Sugar, granulated: 1 tablespoon = 12.5 grams
Sugar, brown: 1 cup (packed) = 170 grams
Sugar, confectioner’s: 1 cup = 130 grams
Sugar, granulated: 1 cup = 200 grams
Molasses or Golden Syrup: 1 cup = 280 grams

Nuts, Seeds and Dried Fruit

Almonds, shelled, whole: 1 cup = 140 grams
Almonds, shelled, roughly chopped: 1 cup = 100 grams
Almonds, sliced: 1 cup = 70 grams
Almond flour ( or ground almonds): 1 cup = 100 grams
Nut or seed butter: 1 cup = 240 grams
Cashews, shelled, whole: 1 cup = 130 grams
Chia seeds: 1 cup = 160 grams
Desiccated Coconut: 1 cup = 100 grams
Flaked Coconut: 1 cup = 75 grams
Flax seeds: 1 cup = 150 grams
Hazelnuts, shelled, whole: 1 cup = 120 grams
Macadamia nuts, shelled, whole: 1 cup = 125 grams
Nut butter: 1 cup = 240 grams
Pistachios: 1 cup = 125 grams 

Pecan, halves: 1 cup = 100 grams
Poppy seeds: 1 cup = 145 grams
Pumpkin seeds: 1 cup = 130 grams
Sesame seeds: 1 cup = 150 grams
Sunflower seeds: 1 cup = 140 grams
Tahini (sesame butter): 1 tablespoon = 18 grams
Walnuts, shelled, halves: 1 cup = 100 grams
Pitted dried dates, 1 cup = 170 grams
Chopped Dates, 1 cup = 175 grams
Dried Cranberries, Raisins and Sultanas, 1 cup = 125 grams
 
Fats and Salt

Butter: 1 tablespoon = 14 grams
Coconut oil: 1 tablespoon = 12 grams
Butter: 1/2 cup = 1 stick = 4 ounces = 113 grams
Coconut oil: 1 cup = 200 grams
Oil: 1 tablespoon = 14 grams
Salt, fine: 1 teaspoon = 5 grams
Salt flakes (e.g. Maldon salt): 1 tablespoon = 10 grams
Salt, coarse: 1 cup = 220 grams

Dairy Products

Parmesan cheese, grated: 1 cup = 110 grams
Hard Cheese, like Cheddar or Gruyere, grated: 1 cup = 100 grams
Crème fraîche: 1 cup = 240 grams
Greek yogurt: 1 cup = 280 grams
Plain Yogurt: 1 cup = 250 grams
Double cream: 1 cup = 240 grams
Single cream: 1 cup = 240 grams
Milk: 1 cup = 240 mL
Ricotta: 1 cup = 250 grams

 Chocolate

Cacao nibs: 1 cup = 120 grams
Chocolate chips: 1 cup = 160 grams
Chocolate, grated: 1 cup = 100 grams
Chocolate, roughly chopped: 1 cup = 120 grams
Cocoa powder: 1 cup = 120 grams
 

21 Comments
  1. Tess, this is wonderful, especially the gram weights for butter and oils. I find it so much easier to weigh out butter and coconut oil in particular and these ready to use conversions will save me significant time and effort. Much appreciated 🙂

  2. This is a fantastic website thank you so much,saves such a lot of time I am often put off by “Cup” recipes,
    Even though I have the cups especially butter!!?Thank you

  3. hi there i was wondering, would you be able to tell me how much oil can be produced from 150g of pumpkin seeds? I would appreciate your response. Thanks

    Riz

  4. My question is probably very novice like, but when measuring let’s say a cup of sunflower seeds, to be accurate must they be weighed instead of “measured” in a cup?

      1. Thanks for your response. I am in the US, but was asking mainly because I’ve had some recipes come out less than favorable. I am now thinking that the measurement of some ingredients should be by scale. For instance a cup of sunflower seeds is about 4.5 oz. yet if poured into a cup, it would be much more. Having recently changed my cooking technique to more low carb, I probably need to adjust how I look at recipes in the future.

  5. I was searching for some volume/mass conversions and came across this page, which has useful conversions for many ingredients that I use or might use. However, it doesn’t give the size of the cup. The photograph at the top of the page suggests that the conversions are from metric cups but further down it says that 1 cup of milk is 240ml, which is fairly close to an American cup, i.e. 236.59ml. My country, New Zealand, uses metrics like most of the world but I would guess that 95% of recipes on the Internet use American measuring units. (It has be a guess because too often there is no clue anywhere on a website as to whether units are imperial or metric or even where its author is based.)

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