Methodology: where every grams-per-cup figure comes from
USDA FoodData Central and King Arthur Baking, compared ingredient by ingredient
The method
A cup is a volume, so its weight depends on the ingredient's density and on how the cup is filled. This site uses the spooned-and-levelled method for dry ingredients: spoon lightly into a dry measuring cup until it mounds, then sweep level with a straight edge. Liquids are measured in a liquid cup at eye level.
US figures are per 236.6 ml US customary cup. The metric (250 ml) and imperial (284 ml) columns elsewhere on the site are the same density scaled to the larger cup.
The two references
USDA FoodData Central's SR Legacy release records a household measure for thousands of foods, such as "1 cup, unsifted, dipped". It is public-domain government data and each ingredient page links its FDC record. Where USDA gives a dipped cup, its figure is usually the heavier one.
King Arthur Baking's ingredient weight chart (https://www.kingarthurbaking.com/learn/ingredient-weight-chart) is a baker's reference built with a fluff-sprinkle-and-level method, so it tends to be lighter for flours. Where the chart lists a smaller volume (½ cup, 1 tablespoon), the table below scales it to one cup.
Every sourced figure on this site is within 6% of at least one of the two references; an automated test fails the build otherwise. Where the references differ by more than that, the ingredient page explains why.
Every ingredient, side by side
| Ingredient | This site | USDA FDC | King Arthur |
|---|---|---|---|
| All-Purpose Flour | 125 g | 125 g | 120 g |
| Bread Flour | 130 g | 137 g | 120 g |
| Cake Flour | 120 g | 137 g | 120 g |
| Whole Wheat Flour | 120 g | 120 g | 113 g |
| Almond Flour | 96 g | — | 96 g |
| Coconut Flour | 128 g | — | 128 g |
| Oat Flour | 92 g | — | 92 g |
| Rice Flour | 158 g | 158 g | 142 g |
| Chickpea Flour | 92 g | 92 g | 85 g |
| Rye Flour | 102 g | 102 g | 106 g |
| Spelt Flour | 99 g | — | 99 g |
| Tapioca Flour / Starch | 113 g | — | 113 g |
| Cornstarch | 128 g | 128 g | 112 g |
| Arrowroot Powder | 128 g | 128 g | — |
| Semolina | 167 g | 167 g | — |
| White Granulated Sugar | 200 g | 200 g | 198 g |
| Brown Sugar (packed) | 220 g | 220 g | 213 g |
| Brown Sugar (loose) | 145 g | 145 g | — |
| Powdered Sugar (icing sugar) | 120 g | 120 g | 113 g |
| Caster Sugar (superfine) | 190 g | — | 190 g |
| Honey | 340 g | 339 g | 336 g |
| Maple Syrup | 315 g | 315 g | 312 g |
| Agave Nectar | 336 g | — | 336 g |
| Molasses | 337 g | 337 g | 340 g |
| Corn Syrup | 328 g | 341 g | 312 g |
| Coconut Sugar | 154 g | — | 154 g |
| Raw Sugar (turbinado) | 220 g | — | 220 g |
| Butter (unsalted) | 227 g | 227 g | 226 g |
| Butter (salted) | 227 g | 227 g | 226 g |
| Coconut Oil (solid) | 226 g | — | 226 g |
| Coconut Oil (liquid) | 218 g | 218 g | — |
| Olive Oil | 216 g | 216 g | — |
| Vegetable Oil | 218 g | 218 g | — |
| Canola Oil | 218 g | 218 g | — |
| Shortening (Crisco) | 205 g | 205 g | — |
| Lard | 205 g | 205 g | 226 g |
| Ghee | 205 g | 205 g | 176 g |
| Water | 237 g | 237 g | 227 g |
| Milk (whole) | 244 g | 244 g | 227 g |
| Milk (skim) | 245 g | 245 g | 227 g |
| Buttermilk | 245 g | 245 g | 227 g |
| Heavy Cream | 238 g | 238 g | 227 g |
| Sour Cream | 230 g | 230 g | 227 g |
| Yogurt (plain) | 245 g | 245 g | 227 g |
| Greek Yogurt | 227 g | — | — |
| Coconut Milk | 240 g | 226 g | 241 g |
| Almond Milk | 240 g | — | — |
| Oat Milk | 240 g | — | — |
| Evaporated Milk | 252 g | 252 g | 226 g |
| Sweetened Condensed Milk | 306 g | 306 g | — |
| Cream Cheese | 232 g | 232 g | 227 g |
| White Rice (uncooked) | 185 g | 185 g | — |
| Brown Rice (uncooked) | 190 g | 185 g | — |
| White Rice (cooked) | 158 g | 158 g | — |
| Rolled Oats (old fashioned) | 90 g | 81 g | 89 g |
| Quick Oats | 85 g | 81 g | 89 g |
| Steel Cut Oats | 140 g | — | 140 g |
| Quinoa (uncooked) | 170 g | 170 g | — |
| Quinoa (cooked) | 185 g | 185 g | — |
| Couscous (uncooked) | 175 g | 173 g | — |
| Cornmeal | 138 g | 157 g | 138 g |
| Polenta (dry) | 160 g | — | 163 g |
| Breadcrumbs (dry) | 108 g | — | 112 g |
| Breadcrumbs (panko) | 50 g | — | 50 g |
| Buckwheat Groats | 170 g | 164 g | 170 g |
| Millet (uncooked) | 200 g | 200 g | 206 g |
| Cocoa Powder (unsweetened) | 85 g | 86 g | 84 g |
| Dutch-Process Cocoa Powder | 85 g | 86 g | 84 g |
| Chocolate Chips | 170 g | 170 g | 170 g |
| Mini Chocolate Chips | 180 g | 173 g | 177 g |
| Cacao Nibs | 120 g | — | 120 g |
| Nutella / Chocolate Spread | 298 g | — | 298 g |
| Almonds (whole) | 143 g | 143 g | 142 g |
| Almonds (sliced) | 92 g | 92 g | 86 g |
| Walnuts (halves) | 128 g | — | 128 g |
| Walnuts (chopped) | 117 g | 117 g | 113 g |
| Pecans (halves) | 99 g | 99 g | 105 g |
| Peanuts (roasted) | 146 g | 146 g | 142 g |
| Cashews (whole) | 137 g | 137 g | 113 g |
| Peanut Butter (smooth) | 258 g | 258 g | 270 g |
| Almond Butter | 250 g | 250 g | 272 g |
| Tahini | 256 g | — | 256 g |
| Sesame Seeds | 144 g | 144 g | 142 g |
| Chia Seeds | 148 g | — | 148 g |
| Flax Seeds (whole) | 168 g | 168 g | 140 g |
| Flax Seeds (ground) | 100 g | — | 100 g |
| Sunflower Seeds (shelled) | 140 g | 140 g | 140 g |
| Pumpkin Seeds (pepitas) | 129 g | 129 g | 160 g |
| Hemp Seeds | 160 g | — | — |
| Poppy Seeds | 144 g | — | 144 g |
| Pine Nuts | 135 g | 135 g | — |
| Shredded Coconut (sweetened) | 93 g | 93 g | 85 g |
| Desiccated Coconut (unsweetened) | 80 g | — | 85 g |
| Raisins | 165 g | 165 g | 170 g |
| Dried Cranberries | 110 g | — | 114 g |
| Dried Apricots (chopped) | 130 g | 130 g | 128 g |
| Dates (pitted, chopped) | 147 g | 147 g | 149 g |
| Dried Blueberries | 156 g | — | 156 g |
| Currants (dried) | 144 g | 144 g | 142 g |
| Parmesan (finely grated) | 100 g | 100 g | 100 g |
| Cheddar (shredded) | 113 g | 113 g | 113 g |
| Mozzarella (shredded) | 113 g | 112 g | 113 g |
| Ricotta Cheese | 246 g | 246 g | 227 g |
| Cottage Cheese | 226 g | 225 g | 226 g |
| Mascarpone | 227 g | — | 227 g |
| Baking Powder | 192 g | — | 192 g |
| Baking Soda | 288 g | — | 288 g |
| Salt (table) | 292 g | 292 g | 288 g |
| Kosher Salt (Diamond Crystal) | 128 g | — | 128 g |
| Salt (fine sea salt) | 260 g | — | — |
| Yeast (active dry) | 135 g | — | — |
| Yeast (instant) | 144 g | — | 144 g |
| Gelatin Powder | 150 g | — | — |
| Vanilla Extract | 208 g | 208 g | 224 g |
| Protein Powder (whey) | 120 g | — | — |
| Lentils (dry) | 192 g | 192 g | — |
| Chickpeas (dry) | 200 g | 200 g | — |
| Chickpeas (cooked) | 164 g | 164 g | — |
| Black Beans (cooked) | 172 g | 172 g | — |
| Kidney Beans (cooked) | 177 g | 177 g | — |