Ingredient Density Dataset
The open data behind ExactCup: the weight in grams of one US cup (236.588 mL) for 80+ cooking and baking ingredients. Free to use under CC BY 4.0 — download it, build with it, cite it.
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Why this data exists
Cups measure volume; grams measure weight. Because every ingredient has a different density, “1 cup” is a different weight for every ingredient — a cup of all-purpose flour is about 120 g while a cup of honey is about 340 g. Reliable volume→weight conversion therefore needs a per-ingredient density table. This is that table, in the form most useful for cooking: grams per US cup.
Method & sources
Values follow authoritative baking references — primarily the King Arthur Baking Ingredient Weight Chart, cross-checked against USDA FoodData Central and standard culinary references. Real-world weights vary by brand, humidity, and measuring method (packed vs. sifted flour can differ by 30%), so treat these as reliable nominal values (±~5%). Fields: slug, name, category, grams_per_us_cup, aliases.
The data
Flours & Starches
| Ingredient | Grams per US cup | Ounces per US cup |
|---|---|---|
| All-Purpose Flour | 120 g | 4.2 oz |
| Bread Flour | 120 g | 4.2 oz |
| Cake Flour | 120 g | 4.2 oz |
| Whole Wheat Flour | 113 g | 4 oz |
| Self-Rising Flour | 113 g | 4 oz |
| Almond Flour | 96 g | 3.4 oz |
| Cornstarch | 112 g | 4 oz |
| Cocoa Powder | 85 g | 3 oz |
| Rye Flour | 106 g | 3.7 oz |
| Oat Flour | 92 g | 3.2 oz |
| Coconut Flour | 128 g | 4.5 oz |
| Semolina | 163 g | 5.7 oz |
| Tapioca Flour | 113 g | 4 oz |
| Arrowroot Powder | 128 g | 4.5 oz |
Sugars & Syrups
| Ingredient | Grams per US cup | Ounces per US cup |
|---|---|---|
| Granulated Sugar | 200 g | 7.1 oz |
| Brown Sugar (packed) | 213 g | 7.5 oz |
| Powdered Sugar | 113 g | 4 oz |
| Honey | 340 g | 12 oz |
| Maple Syrup | 322 g | 11.4 oz |
| Corn Syrup | 328 g | 11.6 oz |
| Caster Sugar | 190 g | 6.7 oz |
| Coconut Sugar | 154 g | 5.4 oz |
| Molasses | 340 g | 12 oz |
| Golden Syrup | 340 g | 12 oz |
| Agave Nectar | 336 g | 11.9 oz |
| Pitted Dates (Chopped) | 149 g | 5.3 oz |
| Dried Cranberries | 114 g | 4 oz |
Dairy & Fats
| Ingredient | Grams per US cup | Ounces per US cup |
|---|---|---|
| Butter | 227 g | 8 oz |
| Milk | 240 g | 8.5 oz |
| Heavy Cream | 232 g | 8.2 oz |
| Sour Cream | 230 g | 8.1 oz |
| Cream Cheese | 232 g | 8.2 oz |
| Yogurt | 245 g | 8.6 oz |
| Vegetable Oil | 218 g | 7.7 oz |
| Olive Oil | 216 g | 7.6 oz |
| Coconut Oil | 218 g | 7.7 oz |
| Peanut Butter | 256 g | 9 oz |
| Sweetened Condensed Milk | 306 g | 10.8 oz |
| Evaporated Milk | 226 g | 8 oz |
| Buttermilk | 227 g | 8 oz |
| Ricotta Cheese | 227 g | 8 oz |
| Mascarpone | 227 g | 8 oz |
| Cottage Cheese | 226 g | 8 oz |
| Grated Parmesan | 100 g | 3.5 oz |
| Shredded Cheddar | 113 g | 4 oz |
| Shredded Mozzarella | 113 g | 4 oz |
| Pumpkin Puree | 227 g | 8 oz |
| Applesauce | 255 g | 9 oz |
| Mashed Banana | 227 g | 8 oz |
| Vegetable Shortening | 184 g | 6.5 oz |
| Tahini | 256 g | 9 oz |
| Almond Butter | 272 g | 9.6 oz |
Baking Ingredients
| Ingredient | Grams per US cup | Ounces per US cup |
|---|---|---|
| Chocolate Chips | 170 g | 6 oz |
| Shredded Coconut | 80 g | 2.8 oz |
| Raisins | 145 g | 5.1 oz |
| Chopped Nuts | 120 g | 4.2 oz |
| Pecan Halves | 105 g | 3.7 oz |
| Whole Almonds | 142 g | 5 oz |
| Sesame Seeds | 142 g | 5 oz |
| Chia Seeds | 148 g | 5.2 oz |
| Ground Flaxseed | 100 g | 3.5 oz |
| Poppy Seeds | 144 g | 5.1 oz |
| White Chocolate Chips | 170 g | 6 oz |
| Walnuts (Chopped) | 113 g | 4 oz |
| Hazelnuts (Whole) | 142 g | 5 oz |
| Cashews (Whole) | 113 g | 4 oz |
| Pine Nuts | 142 g | 5 oz |
Grains & Misc
| Ingredient | Grams per US cup | Ounces per US cup |
|---|---|---|
| Rolled Oats | 90 g | 3.2 oz |
| White Rice (uncooked) | 185 g | 6.5 oz |
| Quinoa (uncooked) | 170 g | 6 oz |
| Cornmeal | 122 g | 4.3 oz |
| Breadcrumbs (dry) | 108 g | 3.8 oz |
| Water | 237 g | 8.4 oz |
| Table Salt | 273 g | 9.6 oz |
| Panko Breadcrumbs | 50 g | 1.8 oz |
| Steel-Cut Oats | 140 g | 4.9 oz |
| Couscous (Dry) | 175 g | 6.2 oz |
| Bulgur (Dry) | 140 g | 4.9 oz |
| Pearl Barley (Dry) | 213 g | 7.5 oz |
| Graham Cracker Crumbs | 100 g | 3.5 oz |
License & how to cite
CC BY 4.0 — free to use, share, and adapt, including commercially. The only requirement is attribution: credit ExactCup with a link. Suggested citation:
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