Flours & starches
| Ingredient | 1 cup | 1 tbsp | 1 tsp |
|---|---|---|---|
| All-purpose flour | 125 g | 7.8 g | 2.6 g |
| Bread flour | 137 g | 8.6 g | 2.9 g |
| Cake flour | 137 g | 8.6 g | 2.9 g |
| Whole wheat flour | 120 g | 7.5 g | 2.5 g |
| Almond flour | 95 g | 5.9 g | 2 g |
| Rice flour | 158 g | 9.9 g | 3.3 g |
| Cornmeal | 122 g | 7.6 g | 2.5 g |
| Semolina | 167 g | 10.4 g | 3.5 g |
| Cornstarch | 128 g | 8 g | 2.7 g |
| Rye flour | 102 g | 6.4 g | 2.1 g |
| Buckwheat flour | 120 g | 7.5 g | 2.5 g |
| Chickpea flour | 92 g | 5.8 g | 1.9 g |
| Masa harina | 114 g | 7.1 g | 2.4 g |
Sugars & sweeteners
| Ingredient | 1 cup | 1 tbsp | 1 tsp |
|---|---|---|---|
| Granulated sugar | 200 g | 12.6 g | 4.2 g |
| Brown sugar | 220 g | 13.8 g | 4.6 g |
| Powdered sugar | 120 g | 8 g | 2.5 g |
| Turbinado sugar | 202 g | 13.8 g | 4.6 g |
| Honey | 339 g | 21 g | 7 g |
| Maple syrup | 315 g | 20 g | 6.7 g |
| Molasses | 337 g | 21.1 g | 7 g |
| Light corn syrup | 341 g | 22 g | 7.3 g |
| Agave syrup | 220 g | 20.7 g | 6.9 g |
Butter, oils & fats
| Ingredient | 1 cup | 1 tbsp | 1 tsp |
|---|---|---|---|
| Butter | 227 g | 14.2 g | 4.7 g |
| Vegetable oil | 218 g | 14 g | 4.5 g |
| Olive oil | 216 g | 13.5 g | 4.5 g |
| Coconut oil | 218 g | 13.6 g | 4.5 g |
| Shortening | 205 g | 12.8 g | 4.3 g |
| Peanut butter | 258 g | 16 g | 5.3 g |
| Ghee | 205 g | 12.8 g | 4.3 g |
| Lard | 205 g | 12.8 g | 4.3 g |
| Sesame oil | 218 g | 13.6 g | 4.5 g |
Dairy
| Ingredient | 1 cup | 1 tbsp | 1 tsp |
|---|---|---|---|
| Milk | 244 g | 15 g | 5 g |
| Buttermilk | 245 g | 15.3 g | 5.1 g |
| Heavy cream | 238 g | 15 g | 5 g |
| Sour cream | 230 g | 12 g | 4 g |
| Yogurt | 245 g | 15.3 g | 5.1 g |
| Cream cheese | 232 g | 14.5 g | 4.8 g |
| Shredded cheddar | 113 g | 7.1 g | 2.4 g |
| Grated parmesan | 100 g | 5 g | 1.7 g |
| Milk powder | 120 g | 7.5 g | 2.5 g |
| Half and half | 242 g | 15 g | 5 g |
| Evaporated milk | 252 g | 15.8 g | 5.3 g |
| Sweetened condensed milk | 306 g | 19.1 g | 6.4 g |
| Shredded mozzarella | 112 g | 7 g | 2.3 g |
| Shredded Swiss cheese | 108 g | 6.8 g | 2.3 g |
| Crumbled feta | 150 g | 9.4 g | 3.1 g |
| Ricotta | 246 g | 15.4 g | 5.1 g |
| Cottage cheese | 225 g | 14.1 g | 4.7 g |
Water & liquids
| Ingredient | 1 cup | 1 tbsp | 1 tsp |
|---|---|---|---|
| Water | 237 g | 14.8 g | 4.9 g |
| Vanilla extract | 208 g | 13 g | 4.2 g |
| Vinegar | 238 g | 14.9 g | 5 g |
| Eggs (beaten) | 243 g | 15.2 g | 5.1 g |
| Coconut milk (canned) | 226 g | 15 g | 5 g |
| Lemon juice | 244 g | 15.3 g | 5.1 g |
| Orange juice | 248 g | 15.5 g | 5.2 g |
| Soy sauce | 255 g | 16 g | 5.3 g |
| Yellow mustard | 249 g | 15 g | 5 g |
Rice, grains, pasta & beans
| Ingredient | 1 cup | 1 tbsp | 1 tsp |
|---|---|---|---|
| White rice (uncooked) | 185 g | 11.6 g | 3.9 g |
| Brown rice (uncooked) | 185 g | 11.6 g | 3.9 g |
| Rolled oats | 81 g | 5.1 g | 1.7 g |
| Quinoa (uncooked) | 170 g | 10.6 g | 3.5 g |
| Lentils (dry) | 192 g | 12 g | 4 g |
| Couscous (dry) | 173 g | 10.8 g | 3.6 g |
| Pearl barley (dry) | 200 g | 12.5 g | 4.2 g |
| Bulgur (dry) | 140 g | 8.8 g | 2.9 g |
| Wild rice (uncooked) | 160 g | 10 g | 3.3 g |
| Elbow macaroni (dry) | 122 g | 7.6 g | 2.5 g |
| Black beans (dry) | 194 g | 12.1 g | 4 g |
| Chickpeas (dry) | 200 g | 12.5 g | 4.2 g |
| Bread crumbs | 108 g | 6.8 g | 2.3 g |
| Tapioca pearls (dry) | 152 g | 9.5 g | 3.2 g |
Nuts, seeds, chips & dried fruit
| Ingredient | 1 cup | 1 tbsp | 1 tsp |
|---|---|---|---|
| Almonds (whole) | 143 g | 8.9 g | 3 g |
| Walnuts (chopped) | 117 g | 7.3 g | 2.4 g |
| Pecans (chopped) | 109 g | 6.8 g | 2.3 g |
| Peanuts | 146 g | 9.1 g | 3 g |
| Chocolate chips | 168 g | 10.5 g | 3.5 g |
| Shredded coconut | 93 g | 5.8 g | 1.9 g |
| Raisins | 145 g | 9.1 g | 3 g |
| Flaxseed | 168 g | 10.3 g | 3.4 g |
| Cashews | 137 g | 8.6 g | 2.9 g |
| Pistachios (shelled) | 123 g | 7.7 g | 2.6 g |
| Hazelnuts (whole) | 135 g | 8.4 g | 2.8 g |
| Macadamia nuts | 134 g | 8.4 g | 2.8 g |
| Pumpkin seeds (pepitas) | 129 g | 8.1 g | 2.7 g |
| Sunflower seeds (shelled) | 140 g | 8.8 g | 2.9 g |
| White chocolate chips | 170 g | 10.6 g | 3.5 g |
| Dried cranberries | 160 g | 10 g | 3.3 g |
| Dates (chopped) | 147 g | 9.2 g | 3.1 g |
Fruit & vegetables
| Ingredient | 1 cup | 1 tbsp | 1 tsp |
|---|---|---|---|
| Onion (chopped) | 160 g | 10 g | 3.3 g |
| Garlic (minced) | 136 g | 8.4 g | 2.8 g |
| Carrots (chopped) | 128 g | 8 g | 2.7 g |
| Celery (chopped) | 101 g | 7.5 g | 2.5 g |
| Bell pepper (chopped) | 149 g | 9.3 g | 3.1 g |
| Tomatoes (chopped) | 180 g | 11.3 g | 3.8 g |
| Mushrooms (sliced) | 70 g | 4.4 g | 1.5 g |
| Broccoli (chopped) | 91 g | 5.7 g | 1.9 g |
| Spinach (raw) | 30 g | 1.9 g | 0.6 g |
| Potatoes (diced) | 150 g | 9.4 g | 3.1 g |
| Frozen peas | 134 g | 8.4 g | 2.8 g |
| Frozen corn | 136 g | 8.5 g | 2.8 g |
| Parsley (chopped) | 60 g | 3.8 g | 1.3 g |
| Blueberries | 148 g | 9.3 g | 3.1 g |
| Strawberries (sliced) | 166 g | 10.4 g | 3.5 g |
| Banana (mashed) | 225 g | 14.1 g | 4.7 g |
| Apples (chopped) | 125 g | 7.8 g | 2.6 g |
| Pumpkin puree | 245 g | 15.3 g | 5.1 g |
| Applesauce | 244 g | 15.3 g | 5.1 g |
Baking essentials & spices
| Ingredient | 1 cup | 1 tbsp | 1 tsp |
|---|---|---|---|
| Cocoa powder | 86 g | 5.4 g | 1.8 g |
| Table salt | 292 g | 18 g | 6 g |
| Baking soda | 221 g | 13.8 g | 4.6 g |
| Baking powder | 221 g | 13.8 g | 4.6 g |
| Active dry yeast | 192 g | 12 g | 4 g |
| Ground cinnamon | 125 g | 7.8 g | 2.6 g |
| Ground ginger | 83.2 g | 5.2 g | 1.8 g |
| Ground nutmeg | 112 g | 7 g | 2.2 g |
| Paprika | 109 g | 6.8 g | 2.3 g |
| Chili powder | 128 g | 8 g | 2.7 g |
| Garlic powder | 155 g | 9.7 g | 3.1 g |
| Onion powder | 110 g | 6.9 g | 2.4 g |
| Ground black pepper | 110 g | 6.9 g | 2.3 g |
| Cream of tartar | 144 g | 9 g | 3 g |
| Gelatin powder | 112 g | 7 g | 2.3 g |
| Graham cracker crumbs | 84 g | 5.3 g | 1.8 g |
| Mini marshmallows | 50 g | 3.1 g | 1 g |
Source: USDA FoodData Central, SR Legacy. Each ingredient page links to its USDA record. US cup = 236.6 ml.