Fridge chart: cups and spoons to grams
Grams per cup, tablespoon and teaspoon for each ingredient, on one sheet. Print it or save it as a PDF.
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| Ingredient | 1 cup | 1 tbsp | 1 tsp |
|---|---|---|---|
| Flour, white, all-purpose (bleached) | 125 | - | - |
| Flour, white, all-purpose (unbleached) | 125 | - | - |
| Flour, whole-grain wheat | 120 | - | - |
| Cornstarch | 128 | - | - |
| Cornmeal, degermed, yellow | 157 | - | - |
| Oats | 156 | - | - |
| Cocoa, dry powder, unsweetened | 86 | 5.4 | - |
| Bread, white (crumbs / cubes) (crumbs) | 45 | - | - |
| Bread, white (crumbs / cubes) (cubes) | 35 | - | - |
| Milk, dry, whole | 128 | - | - |
| Sugar, granulated | 200 | - | 4.2 |
| Sugar, brown (packed) | 220 | - | 4.6 |
| Sugar, brown (unpacked) | 145 | - | 3 |
| Sugar, brown (brownulated) | - | - | 3.2 |
| Sugar, powdered (sifted) | 100 | - | - |
| Sugar, powdered (unsifted) | 120 | 8 | - |
| Sugar, powdered | - | - | 2.5 |
| Honey | 339 | 21 | - |
| Syrup, maple | 315 | 20 | - |
| Molasses | 337 | - | - |
| Syrup, corn, light | 341 | 22 | - |
| Syrup, corn, dark | 328 | 20 | - |
| Chocolate, semisweet (chips) (chips (6 oz package)) | 168 | - | - |
| Chocolate, semisweet (chips) (large chips) | 182 | - | - |
| Chocolate, semisweet (chips) (mini chips) | 173 | - | - |
| Butter, salted | 227 | 14.2 | - |
| Oil, olive | 216 | 13.5 | 4.5 |
| Oil, vegetable (soybean) | 218 | 13.6 | 4.5 |
| Shortening, household | 205 | 12.8 | - |
| Peanut butter, smooth (no salt) | 258 | - | - |
| Almond butter, plain (no salt) | 250 | 16 | - |
| Water | 237 | - | - |
| Milk, whole (3.25% milkfat) | 244 | 15 | - |
| Buttermilk, cultured | 245 | - | - |
| Cream, heavy whipping (fluid (yields 2 cups whipped)) | 238 | - | - |
| Cream, heavy whipping (whipped) | 120 | - | - |
| Cream, heavy whipping | - | 15 | - |
| Cream, light whipping (fluid (yields 2 cups whipped)) | 239 | - | - |
| Cream, light whipping (whipped) | 120 | - | - |
| Cream, light whipping | - | 15 | - |
| Cream, sour, cultured | 230 | 12 | - |
| Yogurt, plain, whole milk ((8 fl oz)) | 245 | - | - |
| Milk, condensed, sweetened | 306 | - | - |
| Coconut milk, raw | 240 | 15 | - |
| Vinegar, distilled | 238 | 14.9 | 5 |
| Vinegar, red wine | 239 | 14.9 | 5 |
| Soy sauce (shoyu), low sodium | 255 | 14.2 | 4.5 |
| Egg, whole, raw ((4.86 large eggs)) | 243 | - | - |
| Salt, table | 292 | 18 | 6 |
| Baking powder, double-acting | - | - | 4.6 |
| Baking soda | - | - | 4.6 |
| Cinnamon, ground | - | 7.8 | 2.6 |
| Rice, white, long-grain, raw | 185 | - | - |
| Rice, white, long-grain, cooked | 158 | - | - |
| Lentils, raw | 192 | 12 | - |
| Pasta, dry, enriched (elbows) | 122 | - | - |
| Pasta, dry, enriched (farfalle) | 81 | - | - |
| Pasta, dry, enriched (lasagna) | 90 | - | - |
| Pasta, dry, enriched (penne) | 95 | - | - |
| Pasta, dry, enriched (rotini) | 96 | - | - |
| Pasta, dry, enriched (shells) | 64 | - | - |
| Pasta, dry, enriched (spaghetti) | 91 | - | - |
| Walnuts, English (chopped) | 117 | - | - |
| Walnuts, English (ground) | 80 | - | - |
| Walnuts, English (in shell, edible yield (7 nuts)) | 28 | - | - |
| Walnuts, English (pieces or chips) | 120 | - | - |
| Walnuts, English (shelled (50 halves)) | 100 | - | - |
| Sesame seeds, whole, dried | 144 | 9 | - |
| Raisins, dark, seedless ((not packed)) | 145 | - | - |
| Raisins, dark, seedless (packed) | 165 | - | - |
| Coconut, dried, sweetened, shredded (shredded) | 93 | - | - |
| Cheese, parmesan, grated | 100 | 5 | - |
| Cheese, cheddar (diced) | 132 | - | - |
| Cheese, cheddar (melted) | 244 | - | - |
| Cheese, cheddar (shredded) | 113 | - | - |
| Cheese, cream, low fat | 240 | 15 | - |
| Cheese, cream, low fat (whipped) | - | 10 | - |
Grams per US cup (about 236.6 mL). A dash means the source has no value. We did not fill it from a similar ingredient.
One cup weighs a different amount for each ingredient. Use a scale when it has to be exact.
Source: USDA FoodData Central, SR Legacy, 2018-04 (CSV 일괄 내려받기) (https://fdc.nal.usda.gov/). CC0 1.0 Universal (public domain). Checked on 2026-09-16.