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 | 160 g | 5.6 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:
Prefer an API to a download?
The same data is served as a free JSON API — no key, no sign-up, CORS enabled — with one endpoint per ingredient (/api/v1/ingredients/honey.json) plus precomputed cups→grams tables and a unit table for metric and imperial cups. Same CC BY 4.0 terms.
Want the interactive version instead of raw data? Use the cups to grams converter, or embed the free converter widget on your own site.