Kitchen Unit Converter
Cups, grams, millilitres, ounces — converted accurately for 15 common ingredients using sourced density data from King Arthur Baking and the USDA.
Sourced Density Data
Ingredient weights from King Arthur Baking and USDA FoodData Central — not generic estimates.
Method Matters
Spooned-and-leveled vs dipped flour differ by ~18 %. Always match the method your recipe specifies.
Kitchen Unit Converter at a Glance
Your quick reference for accurate cooking conversions
Converting cups to grams sounds simple — until you realise that a cup of honey weighs 340 g while a cup of rolled oats weighs just 81 g. Volume and weight are not interchangeable without knowing the ingredient's density. This guide gives you the reference tables, the formula, and the context you need to convert accurately — whether you are scaling a US recipe for a metric kitchen or deciphering an Australian cup measurement.
Quick Answer: 1 US cup of water = 236.59 ml = 236.59 g = 8 fl oz = 0.5 US pints. For other ingredients, the ml value stays the same but the gram value changes with density — use the ingredient density table below.
The table below converts common cup fractions to US fluid ounces, millilitres, US pints, US quarts, US gallons, and litres. All values are based on 1 US customary cup = 236.5882 ml (the standard for American recipes).
| Cups | fl oz (US) | ml | US Pints | US Quarts | US Gallons | Litres |
|---|---|---|---|---|---|---|
| 1/8 cup | 1 | 29.57 | 0.0625 | 0.03125 | 0.0078 | 0.030 |
| 1/4 cup | 2 | 59.15 | 0.125 | 0.0625 | 0.0156 | 0.059 |
| 1/3 cup | 2.67 | 78.86 | 0.167 | 0.0833 | 0.0208 | 0.079 |
| 1/2 cup | 4 | 118.29 | 0.25 | 0.125 | 0.03125 | 0.118 |
| 2/3 cup | 5.33 | 157.73 | 0.333 | 0.167 | 0.0417 | 0.158 |
| 3/4 cup | 6 | 177.44 | 0.375 | 0.1875 | 0.0469 | 0.177 |
| 1 cup | 8 | 236.59 | 0.5 | 0.25 | 0.0625 | 0.237 |
| 2 cups | 16 | 473.18 | 1 | 0.5 | 0.125 | 0.473 |
| 4 cups | 32 | 946.35 | 2 | 1 | 0.25 | 0.946 |
Exact factors: 1 US cup = 8 US fl oz = 236.5882 ml = 0.5 US pints = 0.25 US quarts = 0.0625 US gallons. These are exact by definition under US customary measurement.
"1 cup" is not a universal measurement. Four distinct standards exist, and using the wrong one introduces a systematic volume error in every single measurement:
US Customary — 236.59 ml
The default for American cookbooks and recipes. Defined as exactly 236.5882365 ml under US customary units. This is the standard used by this calculator and by virtually all US recipe authors including King Arthur Baking.
Metric Cup — 250 ml
Used in Australia, Canada, and New Zealand. Exactly 250 ml by definition. An Australian recipe calling for 1 cup of flour means ~5.6 % more volume than a US cup — enough to noticeably change texture in baked goods.
US Legal Cup — 240 ml
Defined by the FDA in 21 CFR 101.9(b)(5) for use on US nutrition labels. Exactly 240 ml — close to the US customary cup, but ~1.4 % larger. Relevant when comparing nutritional data from labels to recipe volumes.
UK Imperial Cup — 284.13 ml
Found in older British recipes published before the UK fully adopted metric. Exactly 284.130625 ml (one-half of an imperial pint). Modern UK recipes use metric; use this standard only for vintage British cookbooks.
Key Rule
When a recipe does not specify the cup system, assume US customary (236.59 ml) for any American source and metric (250 ml) for Australian, Canadian, or New Zealand sources. The ~14 ml difference per cup (~6 %) accumulates across multiple measurements.
A cup is a fixed volume — 236.59 ml — but the mass it contains varies dramatically depending on the ingredient's density. Honey is nearly twice as dense as water; rolled oats are far less dense. Ignoring this is the single most common cause of recipe failures when converting between volume and weight.
The table below lists 1 US cup (spooned-and-leveled where applicable) of each ingredient in grams, sorted from heaviest to lightest.
| Ingredient | Grams per 1 US Cup | Source |
|---|---|---|
| Honey | 340 g | USDA FDC #169640 |
| Whole milk | 244 g | USDA FDC #746782 |
| Water | 236.59 g | USDA FDC #174373 |
| Butter | 227 g | USDA FDC #173430 |
| Vegetable oil | 218 g | USDA FDC #171015 |
| Brown sugar (packed) | 213 g | King Arthur Baking |
| Granulated sugar | 200 g | King Arthur Baking |
| Rice (dry, long-grain white) | 185 g | USDA FDC #169756 |
| All-purpose flour | 120 g | King Arthur Baking |
| Bread flour | 120 g | King Arthur Baking |
| Whole wheat flour | 113 g | King Arthur Baking |
| Powdered sugar | 113 g | King Arthur Baking |
| Cake flour | 114 g | King Arthur Baking |
| Cocoa powder (unsweetened) | 82 g | King Arthur Baking |
| Rolled oats | 81 g | King Arthur Baking |
The range is striking: honey (340 g) weighs 4.2× as much as rolled oats (81 g) per cup, even though both fill the same volume. This is why professional bakers always weigh ingredients — a scale removes density uncertainty entirely.
Flour is the ingredient most affected by measurement technique. The way you fill a measuring cup determines the outcome of your bake:
Spoon flour into cup → sweep straight edge across topPress cup into flour bag → level the topThe 18 % difference between 120 g and 142 g is not trivial. In a recipe calling for 3 cups of flour (360 g spooned), the scoop method delivers 426 g — a 66 g excess that visibly tightens the crumb and reduces rise in cakes, muffins, and quick breads.
Cake and Muffin Batter — Highest Sensitivity
Delicate batters rely on the flour-to-liquid ratio for leavening. Even 10–15 % excess flour can prevent proper rise and create a dry, dense result. Always spoon-and-level for cake recipes.
Bread Dough — More Forgiving
Yeast breads tolerate more flour variation because the baker can adjust by feel during kneading. However, starting with measured weights (in grams) is still the most reliable approach.
Best practice: If a recipe lists grams alongside cups (e.g., "1 cup / 120 g all-purpose flour"), the gram weight tells you which method the author used. Use the calculator above to confirm the conversion for your specific flour type.
The most-searched kitchen conversions involve fractional cups of flour. The table below provides oz, ml, and grams of all-purpose flour (spooned-and-leveled, 120 g/cup) for the six most common fractions.
| Cup Fraction | fl oz (US) | ml | Grams AP Flour (spooned) |
|---|---|---|---|
| 1/8 cup | 1 fl oz | 29.57 ml | 15 g |
| 1/4 cup | 2 fl oz | 59.15 ml | 30 g |
| 1/3 cup | 2.67 fl oz | 78.86 ml | 40 g |
| 1/2 cup | 4 fl oz | 118.29 ml | 60 g |
| 2/3 cup | 5.33 fl oz | 157.73 ml | 80 g |
| 3/4 cup | 6 fl oz | 177.44 ml | 90 g |
"How many oz in 1/4 cup?" — exactly 2 US fl oz = 59.15 ml. This is the most frequently searched cup conversion and applies to all liquids equally (volume is independent of density).
The word "fluid ounce" hides a hidden difference that trips up international bakers. A US fluid ounce and a UK fluid ounce are not the same unit:
1 US fl oz = 29.5735 ml1 UK fl oz = 28.4131 mlThe difference per ounce is small — 1.16 ml — but it compounds. A British recipe calling for 10 fl oz of milk expects 284.13 ml, not the 295.74 ml you would pour if you assumed US ounces. For liquid-heavy recipes like custards or sauces, this 4 % error is perceptible.
Rule of thumb: Any recipe that uses "cups" (rather than "fl oz") is almost certainly from the US, Australia, Canada, or New Zealand — check the cup system above and ignore the fl oz distinction. If a recipe specifies "fl oz" without stating US or UK, check the publication origin. Modern British recipes overwhelmingly use ml.
Scaling a recipe by a factor that does not divide evenly into common cup fractions is one of the most frustrating parts of home baking. The key is to convert to grams before scaling, then convert back only if necessary.
Doubling a Recipe
Doubling is straightforward for most amounts. The only friction comes with fractions that cross a natural boundary:
| Original Amount | Doubled (Exact) | Practical Measure |
|---|---|---|
| 1/4 cup | 1/2 cup | 1/2 cup |
| 1/3 cup | 2/3 cup | 2/3 cup |
| 3/4 cup | 1 1/2 cups | 1 1/2 cups |
| 2/3 cup | 1 1/3 cups | 1 cup + 5 tbsp + 1 tsp |
Halving a Recipe
Halving introduces the most problematic fractions — particularly half of 1/3 cup (= 1/6 cup, which has no standard measuring cup):
| Original Amount | Halved (Exact) | Practical Measure |
|---|---|---|
| 1/4 cup | 1/8 cup | 2 tbsp |
| 1/3 cup | 1/6 cup | 2 tbsp + 2 tsp |
| 1/2 cup | 1/4 cup | 1/4 cup |
| 3/4 cup | 3/8 cup | 6 tbsp |
Pro Tip — Scale in Grams
Multiply the gram weight by your scaling factor, then weigh directly. 1/3 cup of flour = 40 g; halved = 20 g. No awkward fractions, no approximation. This is why professional recipes use weight from the start.
Canned ingredients are labeled by weight, but recipes often call for cups. The table below gives the approximate cup volume for the most common US can sizes, based on the typical fill weight and density of the contents.
| Can Label | Net Weight (approx.) | Volume (approx.) | US Cups (approx.) |
|---|---|---|---|
| 14.5 oz can | 411 g | ~430 ml | ~1.81 cups |
| 15 oz can | 425 g | ~445 ml | ~1.88 cups |
| 28 oz can | 794 g | ~830 ml | ~3.5 cups |
| #10 can (food service) | ~2.95 kg | ~3 litres | ~12.7 cups |
Note: Can volumes vary by product type (tomatoes vs beans vs broth). The values above are approximations for water-dense liquid contents. For precise conversion, drain and measure the actual contents using the calculator above.
Even with the right conversion factors, several common errors can undermine accuracy:
Packed vs Unpacked Dry Ingredients
Brown sugar is almost always "packed" in US recipes — 213 g per cup. Loose brown sugar is significantly lighter. Cocoa powder, powdered sugar, and some flours can also be packed differently. When in doubt, check whether the recipe specifies.
Confusing Cup Systems Across Recipes
An Australian recipe calls for 2 cups of flour (= 500 ml metric cups = ~240 g using metric cup × 120 g/cup ratio). A US baker using US cups (= 473 ml) measures ~227 g. The 13 g shortfall is small but systematic across every measurement.
Temperature Affects Liquid Density
Cold butter, warm honey, and chilled fats behave differently when measuring by volume. For best accuracy with viscous ingredients (honey, peanut butter, coconut oil), always measure by weight rather than volume.
Tablespoon Sizes Vary by Country
A US tablespoon = 14.79 ml. An Australian tablespoon = 20 ml (+35 %). UK tablespoons are typically taken as 15 ml. This matters most in recipes with many tablespoon measurements (spice blends, sauces, dressings).
A well-equipped cook needs only a handful of anchoring facts, and everything else follows from them:
1 US Cup = 236.59 ml
The foundation of all US volume-to-metric conversions. Exactly 8 US fl oz, exactly 16 US tablespoons, exactly 48 US teaspoons.
Density Ranges ~4×
Honey (340 g/cup) vs rolled oats (81 g/cup). Never assume 1 cup = 236 g for anything other than water. Always use ingredient-specific densities.
Flour Method: 18 % Swing
Spooned-and-leveled: 120 g/cup. Dipped-and-leveled: 142 g/cup. Always match the method the recipe author used — the gram weight in the recipe is the clearest indicator.
Cup Systems Differ by Up to 20 %
US (236.59 ml) → Metric (250 ml) → US Legal (240 ml) → UK Imperial (284.13 ml). Identify your recipe's origin before converting.
The Bottom Line
Accurate kitchen conversions require three inputs: the cup system the recipe uses, the ingredient's density, and the measurement method for dry ingredients. Use the calculator above to handle all three automatically — or use the reference tables on this page for the most common conversions.