What weight is 1 cup?

When it comes to cooking and baking, measuring ingredients by volume using cups, teaspoons, and tablespoons is very common. However, different ingredients have different densities, so the weight of a measured cup can vary significantly. Understanding the approximate weight of a cup of various ingredients can be helpful for recipes and diet tracking.

The Weight of a Cup of Flour

For most types of flour, 1 cup weighs around 120-125 grams or 4-4.5 ounces. However, flour is a tricky ingredient when it comes to weights and volumes. That’s because flour can be compacted or sifted which changes the density. Here are some approximate weights for different types of flour:

Type of Flour Weight of 1 Cup
All-purpose flour (sifted) 4 ounces or 113 grams
All-purpose flour (compacted) 5 ounces or 138 grams
Whole wheat flour (sifted) 4 ounces or 114 grams
Whole wheat flour (compacted) 4.5 ounces or 128 grams
Cake flour (sifted) 4 ounces or 113 grams
Bread flour (sifted) 4.25 ounces or 120 grams

As you can see, the weight can vary by over 10 grams depending on compaction and sifting. When a recipe calls for “1 cup of flour” it is usually referring to sifted all-purpose flour at around 113-120 grams.

The Weight of a Cup of Sugar

Granulated white sugar has a more consistent density than flour. 1 cup of granulated white sugar weighs:

  • 200 grams
  • 7 ounces
  • 0.4 pounds

This is true for superfine sugar as well. Powdered sugar is a bit lighter since it has cornstarch added, so 1 cup of powdered sugar weighs about 120 grams or 4 ounces.

Brown sugar is denser and wetter due to the molasses content. Packed brown sugar weighs about 185 grams per cup while loose brown sugar weighs 150 grams per cup.

The Weight of a Cup of Butter

1 cup of butter weighs:

  • 227 grams
  • 8 ounces
  • 0.5 pounds

A tablespoon of butter is about 14 grams and a teaspoon of butter is about 4 grams. When creaming butter for baking, it’s important to know these weights and volumes. Due to the density, butter packs a lot of fat and calories per cup.

The Weight of a Cup of Milk

For whole milk, 2%, 1%, and skim milk, 1 liquid cup weighs about:

  • 244 grams
  • 8.5 ounces
  • 0.54 pounds

The weight can vary a bit based on milk fat percentage. Heavy cream is lighter than milk, with 1 cup weighing about 210 grams or 7.4 ounces.

The Weight of a Cup of Water

1 cup of water weighs:

  • 236 grams
  • 8 ounces
  • 0.52 pounds

Room temperature water will be most accurate. Hot or very cold water is slightly less dense.

The Weight of a Cup of Coffee

Brewed coffee is slightly less dense than water. 1 cup of hot coffee weighs about:

  • 207 grams
  • 7.3 ounces
  • 0.46 pounds

The weight can vary based on coffee origin, grind size, and brewing method. But for drip coffee, 207 grams or 8 oz is a good estimate.

The Weight of Common Baking Ingredients

Here are approximate weights for some common baking ingredients:

Ingredient Weight per Cup
All-purpose flour (sifted) 120 grams
Granulated white sugar 200 grams
Brown sugar (packed) 185 grams
Butter 227 grams
Milk 244 grams
Sour cream 240 grams
Cheddar cheese 115 grams
Chocolate chips 180 grams

Use these handy estimates for your recipes!

The Weight of a Cup of Vegetables

Vegetables have a wide range of densities so cup weights can vary more than other ingredients. Here are some estimates:

Vegetable Weight per Cup
Spinach 30 grams
Kale 67 grams
Broccoli 91 grams
Carrots 110 grams
Potatoes 150 grams
Sweet potatoes 130 grams

For leafy greens like spinach, a cup is lightweight. Denser vegetables like carrots and potatoes weigh much more per cup. Be mindful of these weight differences when meal planning.

The Weight of a Cup of Fruit

Like vegetables, fruits have a wide range of densities. Some estimates for common fruits are:

Fruit Weight per Cup
Apples 125 grams
Bananas 150 grams
Blueberries 145 grams
Strawberries 144 grams
Pineapple 165 grams
Mango 175 grams

Berries are generally moderately dense while tropical fruits like pineapple and mango weigh more per cup. Remember these approximations when meal prepping and baking.

The Weight of a Cup of Meat, Fish, Eggs and Legumes

Meats, fish, eggs, and legumes also have varying densities. Some common estimates include:

Food Weight per Cup
Chicken breast 140 grams
Ground beef 225 grams
Salmon 190 grams
Tofu 225 grams
Eggs 245 grams
Lentils 200 grams
Kidney beans 175 grams

Fish, eggs, and legumes are generally quite dense while lighter meats like chicken weigh less. Remember these numbers when tracking nutrition.

The Weight of Nuts, Grains, and Seeds

Here are some estimated weights for nuts, grains, and seeds per cup:

Food Weight per Cup
Almonds 95 grams
Cashews 135 grams
Walnuts 125 grams
Peanuts 145 grams
Pecans 100 grams
Oats 80 grams
Rice 150 grams
Quinoa 170 grams
Chia seeds 120 grams

Nuts range from 80-140 grams per cup depending on nut size and density. Ancient grains like quinoa weigh more than oats. Use these estimates when cooking.

The Weight of Dry Beans, Lentils and Peas

Dried beans, lentils and peas are very nutritious but their weights can really vary per cup. Here are some estimates:

Food Weight per Cup
Black beans 200 grams
Garbanzo beans 180 grams
Kidney beans 175 grams
Lentils 200 grams
Split peas 200 grams
Pinto beans 215 grams

Beans average around 200 grams per cup but can be lighter or heavier. Weighing dry beans is best for accuracy.

How to Measure Cups Accurately

To get accurate, consistent cup measurements:

  • Use measuring cups designed for dry or liquid ingredients.
  • Use level cups, not heaping, unless specified.
  • Don’t pack dry ingredients into cups.
  • Use standard US cup sizes (236 ml).
  • Weigh cups periodically to check.

These steps help remove human error and inconsistency when measuring so you get perfectly portioned recipes.

Converting Between Cups, Ounces, and Grams

Here are some handy conversions to remember:

  • 1 cup = 16 tablespoons
  • 1 tablespoon = 3 teaspoons = 15 ml
  • 1 fluid ounce = 2 tablespoons = 30 ml
  • 1 cup = 8 fluid ounces
  • 1 fluid ounce = 28 grams
  • 1 ounce = 28 grams
  • 1 pound = 16 ounces = 454 grams

Knowing these can help you quickly convert a recipe to the units you need.


While most ingredients weigh slightly differently per cup, knowing the general weight of common ingredients can make baking and cooking much easier. Use these handy cup weight guides to understand how much a cup of any ingredient weighs approximately. This allows you to portion, weigh, and track foods more precisely for recipes.

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