Convert cups, tablespoons, teaspoons, ml, grams, and ounces for 25+ kitchen ingredients — with density-adjusted accuracy, calorie counts, and a full equivalents table.
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One of the most common baking mistakes is assuming that all cups weigh the same. They do not. Volume measures a fixed space; weight measures actual mass. Since different ingredients pack into that space differently, the gram equivalent of 1 cup varies dramatically:
| Ingredient | Grams per Cup | Cal per 100 g |
|---|---|---|
| Almond Flour | 96 g | 571 kcal |
| Rolled Oats | 90 g | 389 kcal |
| Cocoa Powder | 85 g | 228 kcal |
| All-Purpose Flour | 125 g | 364 kcal |
| Brown Sugar (packed) | 220 g | 380 kcal |
| Honey | 340 g | 304 kcal |
| Salt (table) | 292 g | 0 kcal |
| Water | 237 g | 0 kcal |
A recipe that calls for “1 cup of flour” will be dramatically different in texture if you pack the cup vs. spoon-and-level it. The values in this converter use the standard spoon-and-level density for dry ingredients.
Unlike volume-to-weight conversions, volume-to-volume conversions are always the same regardless of the ingredient. These are universally fixed in the US customary system:
| Unit | = Cups | = Tbsp | = Tsp | = ml | = fl oz |
|---|---|---|---|---|---|
| 1 Cup | 1 | 16 | 48 | 236.6 | 8 |
| 1 Tbsp | 0.0625 | 1 | 3 | 14.79 | 0.5 |
| 1 Tsp | 0.0208 | 0.333 | 1 | 4.93 | 0.167 |
| 1 fl oz | 0.125 | 2 | 6 | 29.57 | 1 |
| 100 ml | 0.423 | 6.76 | 20.3 | 100 | 3.38 |
Professional bakers and pastry chefs almost universally weigh ingredients in grams. Volume measurements introduce too much variability — how you scoop a cup of flour can change the weight by 20–30 g depending on whether you tap the cup, pack it, or spoon-and-level it. For bread, pastry, and anything where texture matters, weighing is non-negotiable.
When measuring flour by volume, spoon the flour into the measuring cup and level off the top with a straight edge — do not scoop directly from the bag. Direct scooping compacts the flour and can add 20–30% more weight than the recipe intends, resulting in dense, dry baked goods.
Use liquid measuring cups (with a pour spout) for milk, oil, honey, and syrup. Use dry measuring cups (which you level off) for flour, sugar, and other solids. Measuring honey or oil in a dry cup will leave residue that is hard to pour out, affecting the amount that actually goes into your recipe.
Recipes that call for brown sugar almost always mean “packed” — pressed firmly into the measuring cup so it holds its shape when turned out. Packed brown sugar weighs approximately 220 g per cup; loosely filled it can be as light as 150 g per cup. This converter uses the packed value.
Most recipes list ingredients in volume units — not grams — which makes calorie counting difficult when you only have a nutritional label that shows calories per 100 g. This converter bridges that gap: enter the volume amount from your recipe, select the ingredient, and instantly see the weight in grams and the calorie estimate for that specific quantity.
For example, a recipe calling for 2 tablespoons of olive oil contains about 27 g of oil, which is approximately 239 calories. That same 2 tablespoons of honey is 42 g and only 128 calories — very different despite the same volume.
All-purpose flour is approximately 125 g per cup (spoon-and-level). Bread flour is 130 g, whole wheat flour is 120 g, and almond flour is lighter at 96 g per cup. These differences are significant in baking — weigh your flour for precision.
Exactly 16 tablespoons make 1 cup. A tablespoon is 3 teaspoons or 14.79 ml. These volume relationships are fixed and do not change with the ingredient.
Because every ingredient has a different density. A cup of honey (340 g) weighs nearly 4× more than a cup of almond flour (96 g). Without ingredient-specific density data, a volume-to-weight conversion would be inaccurate.
The US cup is 236.588 ml — often rounded to 237 or 240 ml. This converter uses the precise US value. Australian and Canadian recipes may use a 250 ml metric cup, so results could differ slightly.
Volume-to-volume conversions are exact. Volume-to-weight conversions use standard ingredient densities and are accurate within 5–10% for most home baking. For professional baking, always weigh ingredients on a digital scale.
One tablespoon of butter weighs approximately 14.2 g and contains about 102 calories. Use the converter above: select Butter, enter 1 tablespoon, click Convert, and the calorie count will be shown.