Sugars & Syrups Conversion Chart
Convert any amount of sugars & syrups to grams below, or scan the full chart. Click any ingredient for its own converter.
Sugars & Syrups conversion chart
| Ingredient | 1 cup | ½ cup | ¼ cup |
|---|---|---|---|
| Granulated Sugar | 200 g | 100 g | 50 g |
| Brown Sugar (packed) | 213 g | 106.5 g | 53.3 g |
| Powdered Sugar | 113 g | 56.5 g | 28.3 g |
| Honey | 340 g | 170 g | 85 g |
| Maple Syrup | 322 g | 161 g | 80.5 g |
| Corn Syrup | 328 g | 164 g | 82 g |
| Caster Sugar | 190 g | 95 g | 47.5 g |
| Coconut Sugar | 154 g | 77 g | 38.5 g |
| Molasses | 340 g | 170 g | 85 g |
| Golden Syrup | 340 g | 170 g | 85 g |
| Agave Nectar | 336 g | 168 g | 84 g |
| Pitted Dates (Chopped) | 149 g | 74.5 g | 37.3 g |
| Dried Cranberries | 114 g | 57 g | 28.5 g |
Remember: every sugars & syrup has a different density, so always convert by ingredient rather than using one ratio. For other amounts, open the individual converter.
Replacing the sugar with honey rather than just measuring it? The sugar to honey conversion chart covers the ½–¾ ratio, the liquid reduction and the baking-soda rule.
Converting sugar to grams: every cup fraction
The chart above gives the three headline amounts. This one gives every fraction a recipe actually asks for — three-quarters, two-thirds, a third — plus a single tablespoon, for all 13 sugars and syrups on the page. Start with the one everybody looks up: 1 cup of granulated sugar is 200 g, ¾ cup is 150 g, ⅔ cup is 133.3 g and 1 tablespoon is 12.5 g. Packed brown sugar runs a little heavier all the way down the column, and powdered sugar is barely half the weight of granulated.
| Sugar or syrup | 1 cup | ¾ cup | ⅔ cup | ½ cup | ⅓ cup | ¼ cup | 1 tbsp |
|---|---|---|---|---|---|---|---|
| Granulated Sugar | 200 g | 150 g | 133.3 g | 100 g | 66.7 g | 50 g | 12.5 g |
| Brown Sugar (packed) | 213 g | 159.8 g | 142 g | 106.5 g | 71 g | 53.3 g | 13.3 g |
| Powdered Sugar | 113 g | 84.8 g | 75.3 g | 56.5 g | 37.7 g | 28.3 g | 7.1 g |
| Honey | 340 g | 255 g | 226.7 g | 170 g | 113.3 g | 85 g | 21.3 g |
| Maple Syrup | 322 g | 241.5 g | 214.7 g | 161 g | 107.3 g | 80.5 g | 20.1 g |
| Corn Syrup | 328 g | 246 g | 218.7 g | 164 g | 109.3 g | 82 g | 20.5 g |
| Caster Sugar | 190 g | 142.5 g | 126.7 g | 95 g | 63.3 g | 47.5 g | 11.9 g |
| Coconut Sugar | 154 g | 115.5 g | 102.7 g | 77 g | 51.3 g | 38.5 g | 9.6 g |
| Molasses | 340 g | 255 g | 226.7 g | 170 g | 113.3 g | 85 g | 21.3 g |
| Golden Syrup | 340 g | 255 g | 226.7 g | 170 g | 113.3 g | 85 g | 21.3 g |
| Agave Nectar | 336 g | 252 g | 224 g | 168 g | 112 g | 84 g | 21 g |
| Pitted Dates (Chopped) | 149 g | 111.8 g | 99.3 g | 74.5 g | 49.7 g | 37.3 g | 9.3 g |
| Dried Cranberries | 114 g | 85.5 g | 76 g | 57 g | 38 g | 28.5 g | 7.1 g |
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. Brown sugar is packed; powdered sugar unsifted — see the section below for why those two words move the number so much. For an amount that is not in the table, the converter at the top of the page takes any number, and the tablespoons to grams converter handles spoon amounts.
How many grams of sugar are actually in a cup?
Two different questions hide inside that one. What does a cup weigh is the chart above — 200 g for granulated. How much of that weight is sugar is a composition question, and for dry sugars the answer is: nearly all of it. USDA FoodData Central measures granulated sugar at 99.8 g of sugars per 100 g, so a cup is about 200 g of sugars and the two questions collapse into the same answer. The sweeteners where they come apart are the ones carrying water or an additive.
| Sweetener | 1 cup weighs | Sugars per 100 g | Sugars in 1 cup | Calories per 100 g | Calories in 1 cup |
|---|---|---|---|---|---|
| Granulated Sugar | 200 g | 99.8 g | ≈200 g | 387 kcal | ≈774 kcal |
| Caster Sugar | 190 g | 99.8 g | ≈190 g | 387 kcal | ≈735 kcal |
| Brown Sugar (packed) | 213 g | 97 g | ≈207 g | 380 kcal | ≈809 kcal |
| Powdered Sugar | 113 g | 97.8 g | ≈111 g | 389 kcal | ≈440 kcal |
| Honey | 340 g | 82.1 g | ≈279 g | 304 kcal | ≈1034 kcal |
| Maple Syrup | 322 g | 60.5 g | ≈195 g | 260 kcal | ≈837 kcal |
Composition figures are USDA FoodData Central (SR Legacy) measured values: granulated sugar 99.8 g sugars per 100 g (#169655), brown sugar 97.0 (#168833), powdered sugar 97.8 (#169656 — the balance is the cornstarch added to stop it caking), honey 82.1 (#169640), maple syrup 60.5 (#169661). The energy figures are the same entries’ measured values — granulated 387 kcal per 100 g, brown 380, powdered 389, honey 304, maple syrup 260. Caster sugar is the same sucrose as granulated, milled finer, so it carries granulated’s figures. The “in 1 cup” columns multiply this page’s cup weight by the per-100 g value. These are composition numbers from the same source as the weights — not nutrition advice.
The counterintuitive result: syrups are watered-down sugar, yet a cup of them can deliver more sugar, not less. Honey is only 82% sugars by weight, but a cup holds 340 g of it, so the cup carries about 279 g of sugars — roughly 40% more than a cup of granulated sugar. Maple syrup goes the other way: a 322 g cup is only 60.5% sugars, or about 195 g — slightly less sugar than a cup of granulated, and the rest is water. It is the reason honey and syrup swaps are never one-for-one; the sugar to honey conversion works through the ratio and the liquid adjustment it forces.
The calories column hides one genuinely convenient coincidence: half a cup of granulated sugar weighs almost exactly 100 g (the full cup is 200 g), so the per-100 g energy figure — 387 kcal — is the half-cup answer with no arithmetic at all. It also settles an argument that only exists because of cups: gram for gram, honey carries less energy than sugar (304 vs 387 kcal per 100 g — about a fifth of honey is water), but a cup of honey weighs 340 g against sugar's 200 g, so the cup of honey delivers about 1034 kcal — 34% more than the cup of sugar. Same lesson as the rest of the page: cups compare volumes, but every real question is about weight.
Packed, loose or sifted — where cup measures of sugar go wrong
Granulated and caster sugar are forgiving: the crystals barely compress, so scoop, fill and sweep the top level and you land within a percent or two (King Arthur lists 198 g a cup, USDA measures 200 — that is the whole disagreement). Two sugars on this chart are not forgiving at all.
Brown sugar is measured packed. Press it into the cup with the back of a spoon until it holds the cup’s shape when you turn it out — nearly every recipe written in cups assumes exactly that. The gap is the largest on this page: USDA measures a packed cup at 220 g and an unpacked cup at just 145 g. A loosely filled cup is about a third short, which is enough to change a cookie dough’s texture outright. This chart uses King Arthur’s packed figure, 213 g; treat 213–220 g as the honest range for a packed cup, and note that light and dark brown sugar weigh the same — only the molasses content differs.
Powdered sugar changes with sifting — not because sifting changes the sugar, but because it changes how much of it fits in the cup. USDA measures a sifted cup at 100 g against 120 g unsifted; King Arthur lists 113 g unsifted, the figure used here. Which is why recipe wording matters: “1 cup sifted confectioners’ sugar” means sift first, then measure (about 100 g), while “1 cup confectioners’ sugar, sifted” means measure first and sift afterwards (113–120 g). That is a 15–20% difference in a frosting from a comma. Weighing settles it.
Coconut sugar and any sugar that has hardened in the bag are the third case: break the lumps up before measuring — a clump props the cup open and leaves less sugar in it than the chart assumes. For everything else on this chart, the honest summary is that granulated sugar is safe to measure by the cup, brown and powdered sugar are worth weighing, and syrups are worth weighing simply because so much of them stays behind in the cup. Scaling a recipe up or down at the same time? The recipe scaler does the arithmetic on every ingredient at once.
Sugar-free and diet syrups: what a cup really weighs
Start with the amount people actually look up: ⅓ cup of Cary's sugar-free syrup is about 79 g — call it 80 g if you use the label's rounded 240 mL cup. That number looks wrong next to everything else on this page, and that is the point: sugar-free syrup weighs what water weighs (1.00 g/mL), because the dissolved sugar is what makes real syrup heavy. Regular pancake syrup and pure maple syrup are roughly two-thirds sugar by weight, which pushes their density to about 1.32–1.36 g/mL — so a cup of the real thing is 322 g while a cup of Cary's is about 237 g, a third lighter for the same cup.
| Syrup (label serving) | 1 cup | ½ cup | ⅓ cup | ¼ cup |
|---|---|---|---|---|
| Cary's Sugar Free Syrup — ¼ cup (60 mL) = 60 g | 237 g | 119 g | 79 g | 59 g |
| Log Cabin Sugar Free — 2 tbsp (30 mL) = 31.5 g | 249 g | 125 g | 83 g | 62 g |
| Log Cabin Lite — 2 tbsp (30 mL) = 34.7 g | 274 g | 137 g | 91 g | 69 g |
| ChocZero Maple Flavored (monk fruit, fiber-based) — 1 tbsp (15 mL) = 20 g | 315 g | 158 g | 105 g | 79 g |
| Log Cabin Original (regular pancake syrup) — 2 tbsp (30 mL) = 39.6 g | 312 g | 156 g | 104 g | 78 g |
| Aunt Jemima / Pearl Milling Original (regular) — ¼ cup (60 mL) = 80.1 g | 316 g | 158 g | 105 g | 79 g |
| Pure maple syrup (this site's chart value) | 322 g | 161 g | 107 g | 81 g |
Sources: each product's own Nutrition Facts serving as published in USDA FoodData Central's Branded Foods data — Cary's #1875345, Log Cabin Sugar Free #2769796, Log Cabin Lite #2754550, ChocZero #2391229, Log Cabin Original #2773694, Aunt Jemima Original #1458340. The per-cup columns are computed from each label's grams-per-millilitre (density × 236.6 mL), never typed by hand. Cary's label declares its serving by volume only, so its 60 g was derived from USDA's per-100 g vs per-serving nutrition figures — the calorie and carbohydrate derivations agree at exactly 60.0 g. Two honest caveats: US labels round a cup to 240 mL against the customary 236.6 mL (a 1.5% difference, smaller than pouring error), and brands reformulate — if the serving line on your bottle disagrees with this table, trust your bottle.
Thick is not heavy. Sugar-free syrup pours as slowly as the real thing because it is thickened with gums (cellulose, xanthan) — but gums add viscosity at a fraction of a percent by weight, so the density stays at water's 1.00. If you have ever weighed a cup of sugar-free syrup, seen ~237 g and assumed the scale or the chart was wrong, this is the explanation: nothing is wrong, there is simply no sugar in the cup.
The exception is keto “fiber” syrups, and it runs the other way. Monk-fruit maple syrups like ChocZero replace the sugar with soluble fiber (chicory root or corn), and dissolved fiber is just as dense as dissolved sugar: ChocZero's own label weighs 20 g per tablespoon — about 315 g a cup, the same as regular syrup. So “sugar-free” alone tells you nothing about weight until you know which formula you are holding: water-based sugar-free syrups run 237–249 g a cup, lite syrup sits between at 274 g, and fiber-based keto syrups are back up at 315 g — with the full-sugar originals at 312–322 g.
Swapping sugar-free syrup onto pancakes or into oatmeal is a straight volume-for-volume trade. Swapping it into a baked recipe is not: the recipe's syrup was carrying sugar (browning, moisture retention, structure) and weight, and a water-based substitute delivers neither — expect paler, wetter results, and treat any weight conversion as measuring help rather than permission. The sugar to honey conversion shows what a full-sugar liquid swap involves, the ingredient substitution chart handles any pair on this site, and the grams to cups converter runs any of these weights backwards.
Frequently asked questions
How many grams is 1 cup of sugar?
One cup of granulated white sugar weighs 200 g. Packed brown sugar is heavier at 213 g, caster sugar is 190 g, and powdered (icing) sugar is much lighter at 113 g.
Why does brown sugar weigh more than white sugar?
Brown sugar is packed into the cup and holds moisture from its molasses, so a cup contains more — about 213 g packed versus 200 g for granulated sugar.
How many grams is 1 cup of honey?
One cup of honey weighs about 340 g. Other liquid sweeteners are similar and heavy: maple syrup 322 g, corn syrup 328 g, golden syrup and molasses 340 g, agave nectar 336 g.
How do you measure sticky syrups by the cup?
Lightly oil or spray the measuring cup first so honey, molasses or maple syrup slide out cleanly, or weigh them straight into the bowl in grams for the most accuracy.
How many grams is 3/4 cup of sugar?
Three-quarters of a cup of granulated sugar is 150 g. Packed brown sugar is 159.8 g, caster sugar 142.5 g and powdered (icing) sugar only 84.8 g. The full fraction chart on this page has every other cup fraction.
How many grams is 1/3 cup of sugar?
A third of a cup of granulated sugar is about 66.7 g. Packed brown sugar is 71 g, caster sugar 63.3 g and powdered sugar 37.7 g. For liquid sweeteners a third of a cup is much heavier: honey 113.3 g, corn syrup 109.3 g, maple syrup 107.3 g.
How many grams of sugar are actually in a cup of sugar?
About 200 g — essentially all of it. USDA FoodData Central measures granulated sugar at 99.8 g of sugars per 100 g, so a 200 g cup is roughly 200 g of sugars. Brown sugar is 97 g per 100 g (about 207 g in a packed 213 g cup) and powdered sugar 97.8 g per 100 g, the balance being the cornstarch added to keep it from caking.
How many grams of sugar are in a cup of honey?
About 279 g. A cup of honey weighs 340 g and USDA measures honey at 82.1 g of sugars per 100 g — the rest is mostly water. So a cup of honey carries roughly 40% more actual sugar than a cup of granulated sugar, even though honey is 'only' 82% sugars by weight.
Should brown sugar be packed when you measure it?
Yes — nearly every recipe assumes a packed cup, pressed down with the back of a spoon until it holds the cup's shape when turned out. The gap is enormous: USDA measures a packed cup at 220 g and an unpacked one at just 145 g, so a loosely filled cup is about a third short. This chart uses King Arthur's packed figure of 213 g; 213–220 g is the honest range for a packed cup.
Does sifting powdered sugar change how many grams are in a cup?
Yes — not because sifting changes the sugar, but because it changes how much fits in the cup. USDA measures a sifted cup at 100 g against 120 g unsifted; King Arthur lists 113 g unsifted, the figure used here. Recipe wording matters: '1 cup sifted confectioners' sugar' means sift first and then measure (about 100 g), while '1 cup confectioners' sugar, sifted' means measure first and sift after (113–120 g). Weighing removes the ambiguity.
Is caster sugar the same as granulated sugar?
Chemically yes — caster (superfine) sugar is the same sucrose, milled to finer crystals so it dissolves faster, which is why meringues and delicate cakes call for it. By the cup the weights differ slightly: King Arthur lists baker's special/superfine sugar at 190 g per cup against 198–200 g for granulated. They substitute for each other cup for cup in most recipes, but if you are weighing, use each sugar's own figure.
How many grams is 1/3 cup of Cary's sugar-free syrup?
About 79 g — call it 80 g if you use the label's rounded 240 mL cup. Cary's sugar-free syrup weighs essentially what water weighs: its Nutrition Facts serving is 1/4 cup (60 mL) at 60 g, a density of exactly 1.00 g/mL, so a full US cup is about 237 g. Regular maple syrup is a third heavier — 1/3 cup of it is about 107 g.
Does sugar-free syrup weigh less than regular syrup?
It depends which kind of sugar-free. Water-based sugar-free syrups (Cary's, Log Cabin Sugar Free) run about 237–249 g per cup — roughly a quarter to a third lighter than regular pancake syrup at 312–316 g or pure maple at 322 g — because the dissolved sugar is what makes real syrup heavy. But keto fiber syrups sweetened with monk fruit (ChocZero) weigh about 315 g per cup, the same as the real thing: dissolved soluble fiber is as dense as dissolved sugar. Lite syrup sits between at about 274 g.
How much does a cup of sugar-free pancake syrup weigh?
About 237–249 g for the common water-based kind — Cary's measures 237 g per US cup (60 g per 1/4-cup label serving) and Log Cabin Sugar Free about 249 g. That is essentially the weight of a cup of water, and it is correct: with the sugar removed, the syrup is water plus gums, and gums thicken without adding weight. Only fiber-based keto syrups break the rule, at around 315 g per cup.
How many calories are in half a cup of sugar?
About 387 kcal — and it needs no arithmetic, because half a US cup of granulated sugar weighs almost exactly 100 g (the full cup is 200 g) and USDA FoodData Central measures granulated sugar at 387 kcal per 100 g. For the others on this chart, half a cup of packed brown sugar is 106.5 g ≈ 405 kcal, powdered sugar 56.5 g ≈ 220 kcal, honey 170 g ≈ 517 kcal and maple syrup 161 g ≈ 419 kcal. A single tablespoon of granulated sugar (12.5 g) is about 48 kcal, and a teaspoon about 16.