Ingredient Density Database
The reference. Fifty-plus ingredients. Precise, sourced, and always free.
This is the reference table that powers every converter on Cook Better Now. Fifty-eight common cooking and baking ingredients, each with scientifically-sourced density values: weight in grams per US cup (240 mL), derived from the FAO Density Database Version 2.0 and King Arthur Baking's professional measurement guides.
Use it to look up any ingredient's weight-to-volume conversion at a glance, to compare densities across ingredients (flour is less than half the density of honey), or to verify values you see in recipes. The table is filterable by category and searchable by name.
For every ingredient, you see grams per US cup, grams per tablespoon, grams per teaspoon, and ounces per cup. All values assume standard measuring technique: spooning for flours, packing for brown sugar, unsifted for powdered sugar (specifics noted in the entry name).
| Ingredient | g per cup | g per tbsp | g per tsp | oz per cup | g per mL |
|---|---|---|---|---|---|
| All-purpose flour (spooned) | 125 | 7.81 | 2.604 | 4.41 | 0.521 |
| All-purpose flour (scooped) | 156 | 9.75 | 3.25 | 5.5 | 0.65 |
| Bread flour | 127 | 7.94 | 2.646 | 4.48 | 0.529 |
| Cake flour | 114 | 7.12 | 2.375 | 4.02 | 0.475 |
| Whole wheat flour | 120 | 7.5 | 2.5 | 4.23 | 0.5 |
| Almond flour | 96 | 6.0 | 2.0 | 3.39 | 0.4 |
| Coconut flour | 112 | 7.0 | 2.333 | 3.95 | 0.467 |
| Rice flour | 158 | 9.88 | 3.292 | 5.57 | 0.658 |
| Granulated sugar | 200 | 12.5 | 4.167 | 7.05 | 0.833 |
| Brown sugar (packed) | 213 | 13.31 | 4.438 | 7.51 | 0.887 |
| Brown sugar (loose) | 145 | 9.06 | 3.021 | 5.11 | 0.604 |
| Powdered sugar (unsifted) | 120 | 7.5 | 2.5 | 4.23 | 0.5 |
| Powdered sugar (sifted) | 100 | 6.25 | 2.083 | 3.53 | 0.417 |
| Caster sugar | 225 | 14.06 | 4.688 | 7.94 | 0.938 |
| Muscovado sugar | 220 | 13.75 | 4.583 | 7.76 | 0.917 |
| Butter | 227 | 14.19 | 4.729 | 8.01 | 0.946 |
| Margarine | 227 | 14.19 | 4.729 | 8.01 | 0.946 |
| Shortening | 205 | 12.81 | 4.271 | 7.23 | 0.854 |
| Peanut butter | 258 | 16.12 | 5.375 | 9.1 | 1.075 |
| Heavy cream | 238 | 14.88 | 4.958 | 8.4 | 0.992 |
| Milk (whole) | 245 | 15.31 | 5.104 | 8.64 | 1.021 |
| Milk (skim) | 245 | 15.31 | 5.104 | 8.64 | 1.021 |
| Buttermilk | 245 | 15.31 | 5.104 | 8.64 | 1.021 |
| Greek yogurt | 245 | 15.31 | 5.104 | 8.64 | 1.021 |
| Water | 237 | 14.81 | 4.938 | 8.36 | 0.988 |
| Vegetable oil | 215 | 13.44 | 4.479 | 7.58 | 0.896 |
| Olive oil | 216 | 13.5 | 4.5 | 7.62 | 0.9 |
| Coconut oil (melted) | 218 | 13.62 | 4.542 | 7.69 | 0.908 |
| Honey | 340 | 21.25 | 7.083 | 11.99 | 1.417 |
| Maple syrup | 322 | 20.12 | 6.708 | 11.36 | 1.342 |
| Molasses | 328 | 20.5 | 6.833 | 11.57 | 1.367 |
| Vanilla extract | 208 | 13.0 | 4.333 | 7.34 | 0.867 |
| White rice (uncooked) | 185 | 11.56 | 3.854 | 6.53 | 0.771 |
| Brown rice (uncooked) | 190 | 11.88 | 3.958 | 6.7 | 0.792 |
| Rolled oats | 90 | 5.62 | 1.875 | 3.17 | 0.375 |
| Quick oats | 80 | 5.0 | 1.667 | 2.82 | 0.333 |
| Quinoa | 170 | 10.62 | 3.542 | 6.0 | 0.708 |
| Couscous | 175 | 10.94 | 3.646 | 6.17 | 0.729 |
| Almonds (whole) | 143 | 8.94 | 2.979 | 5.04 | 0.596 |
| Almonds (sliced) | 85 | 5.31 | 1.771 | 3.0 | 0.354 |
| Walnuts (halves) | 100 | 6.25 | 2.083 | 3.53 | 0.417 |
| Walnuts (chopped) | 117 | 7.31 | 2.438 | 4.13 | 0.487 |
| Pecans | 99 | 6.19 | 2.062 | 3.49 | 0.412 |
| Cashews | 130 | 8.12 | 2.708 | 4.59 | 0.542 |
| Chia seeds | 170 | 10.62 | 3.542 | 6.0 | 0.708 |
| Flax seeds (whole) | 168 | 10.5 | 3.5 | 5.93 | 0.7 |
| Flax seeds (ground) | 112 | 7.0 | 2.333 | 3.95 | 0.467 |
| Sesame seeds | 144 | 9.0 | 3.0 | 5.08 | 0.6 |
| Cocoa powder | 85 | 5.31 | 1.771 | 3.0 | 0.354 |
| Chocolate chips | 175 | 10.94 | 3.646 | 6.17 | 0.729 |
| Dark chocolate (chopped) | 155 | 9.69 | 3.229 | 5.47 | 0.646 |
| Salt (table) | 292 | 18.25 | 6.083 | 10.3 | 1.217 |
| Salt (kosher) | 204 | 12.75 | 4.25 | 7.2 | 0.85 |
| Salt (sea) | 256 | 16.0 | 5.333 | 9.03 | 1.067 |
| Baking powder | 192 | 12.0 | 4.0 | 6.77 | 0.8 |
| Baking soda | 220 | 13.75 | 4.583 | 7.76 | 0.917 |
| Active dry yeast | 136 | 8.5 | 2.833 | 4.8 | 0.567 |
| Instant yeast | 150 | 9.38 | 3.125 | 5.29 | 0.625 |
| Fresh yeast | 140 | 8.75 | 2.917 | 4.94 | 0.583 |
Showing all 59 ingredients
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Sources and Method
Density values come from two sources: the FAO Density Database Version 2.0 (for commodity ingredients) and King Arthur Baking's measurement guide (for baking-specific ingredients and professional-grade values). For flour, we default to the spooned-and-leveled method, which matches professional baking standards.
Where measurement technique significantly affects density (flour, brown sugar, powdered sugar), we list multiple entries. For example, flour appears as spooned (125 g/cup) and scooped (156 g/cup), a 25% difference that matters in baking.
Where These Values Come From
Our primary source is the FAO (Food and Agriculture Organization) Density Database Version 2.0, published by the UN to provide standard reference values for food science and industrial applications. The database covers thousands of ingredients across hundreds of categories; we have extracted the subset most relevant to home cooking and baking.
Our secondary source is King Arthur Baking's professional measurement guide, which provides extensively tested values for baking-specific ingredients (different flours, sugars, cocoa, chocolate). King Arthur's values sometimes differ from FAO by 1-3% because they account for typical home-cook measurement technique, not laboratory-ideal conditions.
Where our two sources disagreed, we chose the King Arthur value for baking ingredients (more practical for home use) and the FAO value for commodity ingredients (more scientifically rigorous). All numbers are reviewed against a third source (USDA FoodData Central) before inclusion.
How to Use
- Search for an ingredient by typing its name in the search field.
- Filter by category using the dropdown to narrow results.
- Click any column header to sort the table ascending or descending.
- Use the values in your recipe scaling or conversion math.
Frequently Asked Questions
Why do densities vary between websites?
Three reasons: source variation (different references report slightly different values), measurement technique (spooned vs scooped for flour, packed vs loose for brown sugar), and rounding (some sources round to 5 g, others to 1 g). Our values use consistent sources (FAO, King Arthur Baking) and specify technique where it matters.
How accurate are these values?
Accurate within 1-3% for most ingredients under normal conditions. Variations can occur from ingredient age (old flour is slightly drier and denser), ambient humidity, and slight inconsistencies in measurement. For everyday cooking and most baking, our values work reliably.
What if I need an ingredient not listed?
For close matches, use the density of a similar ingredient (e.g., for a specific nut not listed, use walnuts or almonds as an approximation). For precise values, you can calculate density yourself: weigh 1 cup of the ingredient on a kitchen scale. The grams-per-cup value is your density.
Why is 1 cup of flour listed at two different weights?
Different measurement methods. Spooned-and-leveled (125 g) is the professional standard, what most cookbook recipes assume. Scooping directly from the bag (156 g) is what many home cooks do by default. The 25% difference significantly affects baking outcomes. We list both so you can match your actual technique.
Are these US cup values or metric cup values?
Grams per cup uses US cups (240 mL), which is the most common in English-language recipes. Grams per mL is absolute and does not depend on cup size. To use metric cups (250 mL), multiply the grams-per-cup value by 250/240 = 1.042. For Imperial cups (284 mL), multiply by 284/240 = 1.183.
Is this data free to use in my own app?
The underlying density values come from public sources (FAO, King Arthur Baking) and are factual reference information, not copyrightable. Our specific selection and presentation are Cook Better Now's work, but individual density values belong to anyone who wants to reference them in their own work.
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