Cups ↔ Grams Converter
Every plant ingredient has its own density. Use this to move between volume and weight with confidence.
Convert
1 cup(s) of lentils, cooked · read the article →
Reference table (grams per cup)
- Lentils, cooked198 g
- Black beans, cooked172 g
- Chickpeas, cooked164 g
- Brown rice, cooked195 g
- Quinoa, cooked185 g
- Rolled oats, dry90 g
- Oats, cooked234 g
- Spinach, raw30 g
- Spinach, cooked180 g
- Kale, raw chopped67 g
- Broccoli, raw chopped91 g
- Blueberries, fresh148 g
- Strawberries, sliced166 g
- Almonds, whole143 g
- Walnut halves100 g
- Chia seeds168 g
- Flaxseed, ground130 g
- Hemp seeds160 g
- Olive oil216 g
- Peanut butter258 g
Frequently asked
Why do different foods have different grams per cup?+
Cups measure volume, not weight. Dense foods like peanut butter (258 g/cup) weigh far more than fluffy foods like raw spinach (30 g/cup). Nutrition labels list grams because grams are reliable — cups are convenient.
Should I weigh food or use cups?+
For baking or tracking macros, weighing is more accurate. For everyday cooking, cups are fine — the difference rarely matters for whole foods eaten by choice, not by prescription.
Where do these gram values come from?+
USDA FoodData Central and standard ingredient weight tables. Home measurements can drift ±10% depending on how tightly a food is packed.
Related tools
References
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. USDA, 2024.
- U.S. Food and Drug Administration. Food Labeling: Revision of the Nutrition and Supplement Facts Labels. Federal Register, 2016.
Educational estimates only, not medical advice. Individual needs vary — consult a physician or registered dietitian.