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Kitchen conversion calculator

Choose an ingredient and a measurement, and the converter will turn cups, tablespoons, and teaspoons into grams—or grams into kitchen measurements.

Enter your details and your results will appear here.

How to use the converter

Choose an ingredient, enter an amount, and select a measurement. The converter works both ways:

  • measurements to grams—for example, 2 cups of wheat flour weigh about 260 g,
  • grams to measurements—for example, 100 g of sugar is about ½ cup.

For ingredients in our calorie chart, you’ll also see how many calories the amount contains.

We use measurements common in Polish recipes: a cup holds 250 ml, a tablespoon about 15 ml, and a teaspoon about 5 ml. Tablespoons and teaspoons are level, and the cup is filled to the top, but not heaped.

How much does a cup, tablespoon, or teaspoon weigh? A conversion table

Ingredient Cup (250 ml) Tablespoon Teaspoon
All-purpose flour 130 g 10 g 3.5 g
Rye flour 106 g 8 g 2.5 g
Cornstarch (maizena) 135 g 8 g 2.5 g
White sugar 220 g 15 g 5 g
Powdered sugar 125 g 7.5 g 2.5 g
Honey 360 g 20 g 8 g
Natural cocoa powder 90 g 5.5 g 2 g
Semolina 183 g 11 g 3.5 g
White rice 193 g 12 g 4 g
Oats 84 g 6 g 2 g
Breadcrumbs 113 g 7 g 2.5 g
Butter - 14 g 4.5 g
Canola oil 230 g 10 g 4 g
Water 250 g 15 g 5 g
Milk 2% 256 g 15 g 5 g
Cream 18% 245 g 15 g 5 g
Plain yogurt - 20 g 6.5 g
Poppy seeds 145 g 9 g 3 g
Shredded coconut 80 g 6 g 2 g
Raisins 150 g 10 g 3.5 g
Baking powder - 14 g 4.5 g
Active dry yeast - 12 g 4 g
Salt - 18 g 6 g

You’ll find other ingredients—grains, seeds, fruit, and sauces—in the converter.

Where do these values come from?

Measurements for ingredients in our calorie chart come from their individual pages, such as sugar or oats. For missing measurements and ingredients not listed in the chart, such as salt, cocoa, or baking powder, we converted USDA household measurements to a 250 ml cup, a 15 ml tablespoon, and a 5 ml teaspoon.

These are average values. A cup of flour weighs less if you sift it and more if you scoop it straight from the bag. Raisins and oats can settle loosely or tightly into a cup. So for precise baking, a kitchen scale is the most reliable option.

When should you weigh ingredients, and when are measurements enough?

  • Cakes and baked goods—yeast dough, sponge cakes, and macarons need precise measurements, so it’s best to weigh flour and sugar.
  • Soups, sauces, and stews—measurements and taste are enough, and a difference of a few grams won’t matter.
  • Calorie tracking—for high-calorie ingredients like oil, butter, nuts, and peanut butter, the difference between a level and a heaped tablespoon can be dozens of calories. Here, using a scale or measuring carefully is well worth it.

Don’t have a scale handy? Read our article: How to estimate a serving without a scale.

FAQs

How many grams are in a cup of flour?
A cup (250 ml) of wheat flour weighs about 130 g, rye flour about 105 g, and whole wheat flour about 125 g. Flour scooped straight from the bag is packed down, so a cup may weigh up to several dozen percent more.
How many grams are in a tablespoon of sugar?
A level tablespoon of sugar is about 15 g, a teaspoon about 5 g, and a cup about 220 g. Powdered sugar is much lighter: a tablespoon weighs about 7.5 g.
How many grams are in a tablespoon of oil?
About 10 g—that's the standard value used in nutrition charts. A teaspoon of oil is about 4 g, and a cup (250 ml) is about 230 g.
How many ml are in a cup, tablespoon, and teaspoon?
In Polish recipes, a cup holds 250 ml, a tablespoon about 15 ml, and a teaspoon about 5 ml. If you're using an old recipe, check the capacity of your cup—not all cups hold 250 ml.
How many grams are in a teaspoon of salt?
About 6 g, and a tablespoon of salt is about 18 g. For comparison: the World Health Organization recommends eating less than 5 g of salt a day—that's less than a teaspoon, including the salt hidden in bread, deli meats, and cheese.
How many grams are in a teaspoon of baking powder?
About 4.5 g. A typical packet of baking powder (15-18 g) is roughly 3-4 teaspoons.
Level or heaped tablespoon?
This converter uses level tablespoons and teaspoons, leveled off with a knife. A heaped tablespoon of flour or sugar can weigh up to twice as much, so it's a good idea to level off your measure when baking.

This calculator is for informational purposes only and does not replace advice from a doctor or dietitian. The calculations happen in your browser—we don’t send the data you enter anywhere. We only save it in this tab for the duration of your visit, so it can be filled in automatically in other calculators. Formulas and sources.

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