Grains & Misc Conversion Chart

Convert any amount of grains & misc to grams below, or scan the full chart. Click any ingredient for its own converter.

Grains & Misc conversion chart

Ingredient	1 cup	½ cup	¼ cup
Rolled Oats	90 g	45 g	22.5 g
White Rice (uncooked)	185 g	92.5 g	46.3 g
Quinoa (uncooked)	170 g	85 g	42.5 g
Cornmeal	122 g	61 g	30.5 g
Breadcrumbs (dry)	108 g	54 g	27 g
Water	237 g	118.5 g	59.3 g
Table Salt	273 g	136.5 g	68.3 g
Panko Breadcrumbs	50 g	25 g	12.5 g
Steel-Cut Oats	160 g	80 g	40 g
Couscous (Dry)	175 g	87.5 g	43.8 g
Bulgur (Dry)	140 g	70 g	35 g
Pearl Barley (Dry)	213 g	106.5 g	53.3 g
Graham Cracker Crumbs	100 g	50 g	25 g

Remember: every grains & misc has a different density, so always convert by ingredient rather than using one ratio. For other amounts, open the individual converter.

These weights are all for dry, uncooked grain — cooking changes both the weight and the volume, and each grain differently. The dry to cooked converter turns any dry amount into its cooked yield (and back): 1 cup of dry rice makes about 3 cups cooked, 100 g of dry rice about 280 g cooked, and oatmeal comes out at more than five times the weight of the dry oats.

Grains to grams: every cup fraction

The chart above gives three amounts; recipes ask for more than three. This table has every fraction a grain recipe actually calls for — three-quarters, two-thirds, a third — plus a single tablespoon, for all 13 entries on the page. The three looked up most: 1 cup of uncooked white rice is 185 g and half a cup 92.5 g; 1 cup of quinoa is 170 g and half a cup 85 g; 1 cup of rolled oats is 90 g and half a cup 45 g. All dry, all levelled off in a US cup.

Every cell is computed from the same verified grams-per-cup weight as the chart above (¾ cup = weight × 0.75, 1 tbsp = weight ÷ 16), so the two tables can never disagree. For an amount that is not in the table, the converter at the top of the page takes any number, and tablespoons to grams handles spoon amounts.

100 g of grain in cups (reverse lookup)

The other direction: a weight from a recipe, a bag or a scale, and only measuring cups to hand. Because every grain packs differently, 100 g is a different number of cups for each one — 1.11 cups of rolled oats but only 0.47 of a cup of pearl barley, for the same weight. The useful anchor: most dry grains sit near half a cup per 100 g, and flaked or crumbed things at roughly double that.

Grain	50 g in cups	100 g in cups	250 g in cups
Panko Breadcrumbs	1	2	5
Rolled Oats	0.56	1.11	2.78
Graham Cracker Crumbs	0.5	1	2.5
Breadcrumbs (dry)	0.46	0.93	2.31
Cornmeal	0.41	0.82	2.05
Bulgur (Dry)	0.36	0.71	1.79
Steel-Cut Oats	0.31	0.63	1.56
Quinoa (uncooked)	0.29	0.59	1.47
Couscous (Dry)	0.29	0.57	1.43
White Rice (uncooked)	0.27	0.54	1.35
Pearl Barley (Dry)	0.23	0.47	1.17
Water	0.21	0.42	1.05
Table Salt	0.18	0.37	0.92

Computed as grams ÷ the grams-per-cup weight in the chart above, so the two always agree. For any other weight, the grams to cups converter takes a number directly — every grain here is in its dropdown. Adding more than one grain together, as in a mixed pilaf? The recipe weight calculator totals the whole list at once.

Is that grain weight right? A ten-second sanity check

Plenty of people arrive at a chart like this one not to convert a number but to check one — a figure from a recipe, a package or a tracking app that looks too big or too small. Two steps settle almost all of them.

Step 1: check the band. Dry grains are not scattered at random. Everything on this chart falls into one of three groups, and simply knowing which group you are in catches an implausible number immediately.

Group	1 cup weighs	What is in it
Flakes and crumbs	50–108 g	Panko Breadcrumbs 50 g · Rolled Oats 90 g · Graham Cracker Crumbs 100 g · Breadcrumbs (dry) 108 g
Meals, cracked and whole grains	122–185 g	Cornmeal 122 g · Bulgur (Dry) 140 g · Steel-Cut Oats 160 g · Quinoa (uncooked) 170 g · Couscous (Dry) 175 g · White Rice (uncooked) 185 g
Dense fills	213–273 g	Pearl Barley (Dry) 213 g · Water 237 g · Table Salt 273 g

Group boundaries and every weight are read straight from the chart above — nothing here is typed by hand.

Flakes and crumbs are mostly air, so they are light and easy to over-pack: if a flake or crumb is coming out much above 108 g a cup, it has been pressed down or the number is not for the dry version. The middle group is where nearly every named grain lives, and it is narrower than people expect — every named dry grain on this chart sits between 122 and 185 g a cup, a 1.5× spread end to end. So a rice-sized number for a quinoa-sized grain is fine; a doubled one is not. Above 200 g you are into things that leave almost no space at all: water is the natural reference at 237 g a cup, and only a solid that packs tighter than water — table salt at 273 g — goes above it.

Step 2: check which question the number is answering. A grain weight that fails the band test is usually not wrong, just an answer to a different question. Three possibilities, worth ruling out in this order.

Dry or cooked? By far the most common mix-up, and the biggest. Cooking multiplies a grain's weight by roughly 2.7 to 5.4 — 100 g of dry rice is about 280 g cooked, and 100 g of oats becomes a bowl of oatmeal weighing over 500 g. Volume goes the same way (a cup of dry rice makes about three cups cooked) but the cooked cup is lighter than the dry one, because cooked grains are swollen and hold air between them: USDA weighs a cup of cooked white rice at 158 g against this chart's 185 g dry. So "cooked" makes a weight much bigger and a cup weight slightly smaller — the dry to cooked converter does both directions for every grain here.

Which cup? A US cup is 236.6 mL, the metric cup used in the UK, Australia and New Zealand is 250 mL, and the rice-cooker cup that ships with Japanese cookers is the 180 mL gō. Same rice, three legitimate answers: about 185 g, 195 g and 141 g. That is a 39% spread from the cup alone, before the grain is even chosen. This chart is US cups throughout.

Is it a cup weight at all? Serving sizes on packaging, portion guidance and dietary-labelling figures are not measurements of a measuring cup, and they collide with cup weights constantly because both are quoted in grams.

Two worked examples, both taken from questions people actually arrive here with:

“Is there 48 g of whole grains in half a cup of quinoa?” Not as a weight in the cup. Half a US cup of dry quinoa is 85 g, and half a cup of cooked quinoa about 92.5 g (USDA weighs the cooked cup at 185 g). 48 g of dry quinoa is barely more than a quarter cup — 0.28 of a cup, or about 4.5 tablespoons. The 48 comes from somewhere else entirely: the Whole Grains Council's 100% Stamp defines one whole-grain serving as 16 g of whole grain, so 48 g is three of those servings. It is a labelling unit for bookkeeping, not a measurement of what fits in your cup, and the two are quoted in the same unit — which is exactly why they get confused.

“Is a cup of rice 185 g or 200 g?” Both, for different rice. This chart's 185 g is long-grain white rice, the default in US recipes, and brown long-grain matches it. Medium-grain runs about 195 g a cup and short-grain or sushi rice about 200 g — the shorter, rounder kernels leave less space between them. So a 15 g disagreement between two rice charts is usually not an error in either; it is two different rices. The white rice converter works through the grain lengths in full.

One habit removes all of this: weigh the grain dry, before rinsing. Rinsed rice holds surface and absorbed water — soaking can add around 20% — so a drained cup is no longer 185 g. Comparing two grains rather than checking one? The ingredient substitution chart works out how much of a replacement grain to measure.

Whole-grain servings per cup: oats, quinoa, rice, bulgur and barley

A second family of gram figures collides with cup weights: whole-grain servings. The Whole Grains Council's stamp counts 16 g of whole-grain ingredient as one serving and recommends at least three a day (48 g), and USDA's MyPlate counts grains in ounce-equivalents — 1 oz (28.3 g) of dry rice, pasta or cereal, or 1/2 cup cooked. Both are labelling units rather than measurements, but both can be worked out from the dry cup weights on this chart with one extra fact: whether the grain is whole. Oats, quinoa and bulgur are 100% whole grain, so the grams on the scale are the grams of whole grain; white rice, pearl barley and ordinary couscous are refined, so they carry no whole-grain servings at all; cornmeal depends on the bag.

Grain (1 US cup, dry)	Grams	Whole grain?	Whole Grains Council servings (16 g)	USDA ounce-equivalents (1 oz dry)
Rolled Oats	90 g	yes	5.6	3.2
Steel-Cut Oats	160 g	yes	10.0	5.6
Quinoa (uncooked)	170 g	yes	10.6	6.0
Bulgur (Dry)	140 g	yes	8.8	4.9
Cornmeal	122 g	only if whole-grain / stone-ground	up to 7.6	4.3
White Rice (uncooked)	185 g	no (refined)	0	6.5
Pearl Barley (Dry)	213 g	no (pearled)	0	7.5
Couscous (Dry)	175 g	no, unless whole-wheat couscous	0	6.2

Cup weights come straight from the chart above; servings are that weight divided by 16 g (whole grains only) and by 28.3 g. Whole-grain status follows the Whole Grains Council's definitions: pearling strips barley's bran and degerminating removes cornmeal's germ, so neither counts, while hulled barley, whole-grain (stone-ground) cornmeal and whole-wheat couscous count in full. Brown rice weighs the same 185 g a cup as long-grain white but is a whole grain, so a quarter cup (46.3 g) is nearly three 16 g servings.

So half a cup of uncooked oats holds 45 g of whole grain (Quaker's label says 40 g because its half-cup serving weighs 40 g), and a cup of dry quinoa is 10.6 whole-grain servings or 6.0 ounce-equivalents. The Australian and New Zealand “standard serve” is defined on the cooked bowl (1/2 cup of cooked rice, quinoa or porridge); the rolled oats page converts it back to dry oats, and the dry to cooked converter gives the cooked weight for any grain here.

Frequently asked questions

How many grams is 1 cup of uncooked rice?

One cup of uncooked white rice weighs about 185 g. Quinoa is lighter at 170 g, and couscous about 175 g — all measured dry.

How many grams is 1 cup of rolled oats?

Rolled (old-fashioned) oats weigh about 90 g per cup. Steel-cut oats are much denser at about 160 g because the grains are cut, not flattened.

How many grams is 1 cup of water?

One cup of water weighs about 237 g (close to 240 ml, or 8 fluid ounces). Water is the reference most other liquids are measured against.

How much does 1 cup of breadcrumbs weigh?

Dry breadcrumbs are about 108 g per cup, but light, airy panko is only 50 g — so always convert by the specific type of crumb.

How many grams is half a cup of rice?

About 92.5 g of uncooked long-grain white rice — half of the 185 g in a full US cup. Half a cup of the other grains on this chart: quinoa 85 g, couscous 87.5 g, bulgur 70 g, steel-cut oats 80 g, pearl barley 106.5 g, cornmeal 61 g and rolled oats 45 g. All dry weights — the fraction table on this page has quarters, thirds and two-thirds as well.

How many cups is 100 g of rice?

About 0.54 of a cup — just over half a cup of uncooked long-grain white rice. The same 100 g is 0.59 cups of quinoa, 0.71 cups of bulgur, 0.47 of a cup of pearl barley and a generous 1.11 cups of rolled oats. The reverse-lookup table above has 50 g and 250 g too.

Is there 48 grams of whole grains in half a cup of quinoa?

Not as a weight in the cup. Half a US cup of dry quinoa is 85 g, and half a cup of cooked quinoa about 92.5 g (USDA weighs a cooked cup at 185 g); 48 g of dry quinoa is only about 0.28 of a cup, roughly 4.5 tablespoons. The figure 48 comes from labelling rather than measuring: the Whole Grains Council's 100% Stamp defines one whole-grain serving as 16 g of whole grain, so 48 g is three of those servings. Both are quoted in grams, which is exactly why they get confused.

Does a cup of quinoa weigh the same as a cup of rice?

No — a cup of dry quinoa is 170 g against 185 g for uncooked long-grain white rice, so quinoa is about 15 g lighter per cup (8%). Quinoa's seeds are smaller and rounder and leave more space between them. Cooked, the order reverses: USDA weighs a cup of cooked quinoa at 185 g against 158 g for cooked white rice, because quinoa absorbs more water.

Which grain weighs the most per cup?

Of the grains on this chart, pearl barley at 213 g a cup, then uncooked white rice at 185 g and couscous at 175 g. The lightest entries are panko breadcrumbs at 50 g and rolled oats at 90 g — panko is barely a quarter the weight of pearl barley for the same cup. Table salt (273 g) and water (237 g) are heavier still, but neither is a grain.

How many grams is a quarter cup of grain?

A quarter cup of uncooked white rice is 46.3 g, quinoa 42.5 g, couscous 43.8 g, bulgur 35 g, pearl barley 53.3 g, cornmeal 30.5 g, steel-cut oats 40 g and rolled oats 22.5 g. A quarter cup is 4 tablespoons, so a single tablespoon of rice is about 11.6 g.

Should I weigh grains dry or cooked?

Dry, unless the recipe plainly says otherwise — recipes, package directions and this chart are all written for dry weight, and dry weight is far more repeatable. Cooked weight swings with the water ratio, the pot, the lid and how long the grain sits afterwards, which is why published cooked yields disagree with each other. Weigh dry and before rinsing, too: rinsed rice holds surface and absorbed water, so a drained cup is no longer 185 g.

Why do grain charts disagree about how much a cup of rice weighs?

Usually because they are not describing the same thing. Three differences account for nearly all of it: the cup (a US cup is 236.6 mL, the UK/Australian/New Zealand metric cup 250 mL, and a rice-cooker cup only 180 mL — the same long-grain rice is 185 g, 195 g or 141 g in those three); the rice (long-grain 185 g, medium-grain about 195 g, short-grain or sushi about 200 g); and dry versus cooked (USDA weighs a cup of cooked white rice at 158 g). A chart that differs by 10–15 g is almost always answering a slightly different question rather than being wrong.

How many whole-grain servings are in a cup of oats or quinoa?

A cup of dry rolled oats (90 g) is about 5.6 Whole Grains Council servings and a cup of dry quinoa (170 g) about 10.6, because both are 100% whole grain and the Council counts 16 g of whole-grain ingredient as one serving. In USDA ounce-equivalents (1 oz, or 28.3 g, of dry grain each) that is 3.2 for the oats and 6.0 for the quinoa. Half a cup of uncooked oats therefore holds 45 g of whole grain — labels print 40 g only because Quaker's half-cup serving weighs 40 g.

How many grams is a quarter cup of whole-grain rice?

About 46.3 g dry. Brown long-grain rice weighs the same per cup as white (USDA: 185 g), so a quarter cup of either is 46.3 g; the difference is what counts. Brown rice is a whole grain, so that quarter cup is about 2.9 Whole Grains Council servings (16 g each) and 1.6 USDA ounce-equivalents, while white rice, with the bran and germ milled off, contributes no whole grain at all. Cooked, a quarter cup of brown rice becomes roughly 138 g.

Does pearl barley or white rice count as a whole grain?

No. Pearling scrapes off barley's bran (and some of the germ), and white rice has its bran and germ milled away, so under the Whole Grains Council's definitions neither counts however many grams you cook; hulled barley and brown rice do. Their cup weights are unaffected — pearl barley is still 213 g and white rice 185 g. Cornmeal is the ambiguous one: ordinary degerminated cornmeal is refined, while a bag labelled whole-grain or stone-ground counts in full, about 7.6 servings per 122 g cup.

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