Instant Cooking Conversions

Plain Flour

1 cup = 125g

Spooned into the cup and levelled, not scooped or packed.

Self-Raising Flour

1 cup = 125g

Spooned into the cup and levelled, not scooped or packed.

Bread Flour

1 cup = 127g

Spooned into the cup and levelled, not scooped or packed.

Wholemeal Flour

1 cup = 120g

Spooned into the cup and levelled, not scooped or packed.

Almond Flour

1 cup = 96g

Loosely packed.

Coconut Flour

1 cup = 128g

Spooned into the cup and levelled.

Cornflour

1 cup = 128g

Also called cornstarch.

Rice Flour

1 cup = 160g

Spooned into the cup and levelled.

Glutinous Rice Flour

1 cup = 150g

Spooned into the cup and levelled.

Semolina

1 cup = 167g

Spooned into the cup and levelled.

Buckwheat Flour

1 cup = 120g

Spooned into the cup and levelled.

Rye Flour

1 cup = 102g

Spooned into the cup and levelled.

Caster Sugar

1 cup = 200g

Granulated Sugar

1 cup = 200g

Brown Sugar

1 cup = 220g

Firmly packed.

Icing Sugar

1 cup = 120g

Unsifted.

Demerara Sugar

1 cup = 200g

Honey

1 cup = 340g

Maple Syrup

1 cup = 322g

Agave Nectar

1 cup = 336g

Muscovado Sugar

1 cup = 200g

Packed.

Corn Syrup

1 cup = 340g

Butter

1 cup = 227g

Whole Milk

1 cup = 244g

Double Cream

1 cup = 240g

Cream Cheese

1 cup = 232g

Greek Yoghurt

1 cup = 245g

Sour Cream

1 cup = 230g

Single Cream

1 cup = 240g

Buttermilk

1 cup = 245g

Condensed Milk

1 cup = 306g

Evaporated Milk

1 cup = 252g

Mascarpone

1 cup = 227g

Ricotta

1 cup = 246g

Cottage Cheese

1 cup = 226g

Whipping Cream

1 cup = 238g

Milk Powder

1 cup = 128g

Vegetable Oil

1 cup = 218g

Olive Oil

1 cup = 216g

Coconut Oil

1 cup = 218g

Melted.

Sesame Oil

1 cup = 218g

Ghee

1 cup = 218g

Melted.

White Rice (dry)

1 cup = 185g

Uncooked.

Brown Rice (dry)

1 cup = 190g

Uncooked.

Rolled Oats

1 cup = 90g

Pasta (dry)

1 cup = 105g

Short shapes (penne, macaroni, fusilli).

Couscous

1 cup = 175g

Dry.

Quinoa

1 cup = 170g

Dry.

Arborio Rice

1 cup = 200g

Dry.

Pearl Barley

1 cup = 200g

Dry.

Bulgur Wheat

1 cup = 140g

Dry.

Spaghetti (dry)

1 cup = 100g

Broken into 2-inch pieces.

Quick Oats

1 cup = 80g

Orzo

1 cup = 180g

Dry.

Egg Noodles (dry)

1 cup = 75g

Dry, loosely packed.

Almonds (whole)

1 cup = 143g

Whole, unblanched.

Walnuts (chopped)

1 cup = 120g

Roughly chopped.

Peanut Butter

1 cup = 258g

Smooth.

Chia Seeds

1 cup = 160g

Flaxseed

1 cup = 150g

Whole.

Desiccated Coconut

1 cup = 93g

Pecans (chopped)

1 cup = 109g

Roughly chopped.

Cashews (whole)

1 cup = 137g

Whole, raw.

Pine Nuts

1 cup = 135g

Sunflower Seeds

1 cup = 140g

Shelled.

Pumpkin Seeds

1 cup = 129g

Shelled (pepitas).

Sesame Seeds

1 cup = 144g

Poppy Seeds

1 cup = 145g

Hazelnuts (whole)

1 cup = 135g

Whole, shelled.

Macadamia Nuts

1 cup = 134g

Whole.

Pistachios (shelled)

1 cup = 123g

Shelled.

Peanut Butter (crunchy)

1 cup = 258g

Cocoa Powder

1 cup = 86g

Unsifted.

Chocolate Chips

1 cup = 170g

Baking Powder

1 cup = 230g

Bicarbonate of Soda

1 cup = 288g

Cornmeal

1 cup = 156g

Vanilla Extract

1 cup = 208g

Golden Syrup

1 cup = 340g

Treacle

1 cup = 340g

Molasses

1 cup = 340g

Cream of Tartar

1 cup = 150g

Dry Yeast

1 cup = 150g

Dark Chocolate (chopped)

1 cup = 170g

Roughly chopped.

White Chocolate (chopped)

1 cup = 170g

Roughly chopped.

Salt (fine)

1 cup = 288g

Fine table salt.

Ground Black Pepper

1 cup = 116g

Ground Cinnamon

1 cup = 132g

Ground Ginger

1 cup = 96g

Ground Nutmeg

1 cup = 112g

Paprika

1 cup = 112g

Ground Cumin

1 cup = 104g

Ground Turmeric

1 cup = 144g

Banana (mashed)

1 cup = 225g

Ripe bananas, mashed.

Apple (diced)

1 cup = 125g

Peeled, cored and diced.

Strawberries (sliced)

1 cup = 166g

Hulled and sliced.

Blueberries

1 cup = 148g

Raspberries

1 cup = 123g

Lemon Juice

1 cup = 244g

Lime Juice

1 cup = 244g

Mango (diced)

1 cup = 165g

Fresh, diced.

Raisins

1 cup = 145g

Dates (pitted)

1 cup = 178g

Pitted and packed.

Dried Cranberries

1 cup = 120g

Orange Juice

1 cup = 248g

Dried Apricots

1 cup = 130g

Chopped.

Frozen Berries (mixed)

1 cup = 140g

Pineapple (diced)

1 cup = 165g

Fresh, diced.

Grapes

1 cup = 151g

Whole grapes.

Peach (sliced)

1 cup = 154g

Fresh, sliced.

Pear (diced)

1 cup = 140g

Fresh, diced.

Watermelon (cubed)

1 cup = 152g

Cubed, seedless.

Cherries (pitted)

1 cup = 155g

Fresh, pitted.

Avocado (mashed)

1 cup = 230g

Ripe, mashed.

Nectarine (sliced)

1 cup = 154g

Fresh, sliced.

Potato (diced)

1 cup = 150g

Peeled and diced.

Sweet Potato (diced)

1 cup = 133g

Peeled and diced.

Onion (diced)

1 cup = 160g

Peeled and diced.

Garlic (minced)

1 cup = 136g

Peeled and finely minced.

Spinach (fresh)

1 cup = 30g

Fresh leaves, loosely packed.

Tomato (chopped)

1 cup = 180g

Fresh, chopped.

Carrot (grated)

1 cup = 110g

Peeled and grated.

Mushrooms (sliced)

1 cup = 70g

Fresh, sliced.

Pumpkin Purée

1 cup = 245g

Sweetcorn

1 cup = 154g

Broccoli (florets)

1 cup = 91g

Fresh florets, loosely packed.

Cauliflower (florets)

1 cup = 100g

Fresh florets, loosely packed.

Bell Pepper (diced)

1 cup = 150g

Diced.

Courgette (grated)

1 cup = 124g

Grated, not squeezed.

Celery (diced)

1 cup = 101g

Diced.

Cabbage (shredded)

1 cup = 89g

Shredded, loosely packed.

Kale (chopped)

1 cup = 67g

Chopped, stems removed, loosely packed.

Cucumber (diced)

1 cup = 133g

Peeled and diced.

Lettuce (shredded)

1 cup = 47g

Shredded, loosely packed.

Peas

1 cup = 145g

Fresh or frozen.

Green Beans (trimmed)

1 cup = 110g

Trimmed, cut into 1-inch pieces.

Asparagus (chopped)

1 cup = 134g

Trimmed and chopped.

Chickpeas (cooked)

1 cup = 164g

Cooked or canned, drained.

Black Beans (cooked)

1 cup = 172g

Cooked or canned, drained.

Lentils (dry)

1 cup = 192g

Dry, uncooked.

Kidney Beans (cooked)

1 cup = 177g

Cooked or canned, drained.

Cannellini Beans (cooked)

1 cup = 179g

Cooked or canned, drained.

Split Peas (dry)

1 cup = 196g

Dry.

Soy Sauce

1 cup = 255g

Mayonnaise

1 cup = 220g

Ketchup

1 cup = 270g

Mustard

1 cup = 250g

Worcestershire Sauce

1 cup = 255g

Fish Sauce

1 cup = 255g

Hoisin Sauce

1 cup = 280g

Sriracha

1 cup = 270g

Tomato Paste

1 cup = 262g

White Vinegar

1 cup = 238g

Apple Cider Vinegar

1 cup = 239g

Balsamic Vinegar

1 cup = 255g

Red Wine Vinegar

1 cup = 239g

Canned Tuna (drained)

1 cup = 154g

Drained and flaked.

Cooked Shrimp

1 cup = 145g

Peeled, deveined, cooked.

Crab Meat

1 cup = 135g

Picked, drained.

Breadcrumbs (dry)

1 cup = 108g

Breadcrumbs (fresh)

1 cup = 60g

Panko Breadcrumbs

1 cup = 60g

Cheddar Cheese (grated)

1 cup = 113g

Loosely packed.

Parmesan (grated)

1 cup = 100g

Finely grated.

Pesto

1 cup = 260g

Tahini

1 cup = 240g

Miso Paste

1 cup = 275g

Nutella

1 cup = 300g

Applesauce

1 cup = 244g

Coconut Milk

1 cup = 240g

Coconut Cream

1 cup = 240g

Mozzarella (shredded)

1 cup = 112g

Shredded, loosely packed.

Feta Cheese (crumbled)

1 cup = 150g

Crumbled.

Blue Cheese (crumbled)

1 cup = 135g

Crumbled.

Goat Cheese (crumbled)

1 cup = 120g

Crumbled.

Tofu (cubed)

1 cup = 252g

Firm tofu, cubed.

Tempeh (cubed)

1 cup = 166g

Cubed.

Hummus

1 cup = 246g

Salsa

1 cup = 259g

Guacamole

1 cup = 230g

Water

1 cup = 237g

Chicken Stock

1 cup = 240g

Vegetable Stock

1 cup = 240g

Beef Stock

1 cup = 240g

Eggs (beaten)

1 cup = 243g

Whole eggs, beaten. 1 large egg ≈ 50g.

Egg Whites

1 cup = 243g

1 large egg white ≈ 30g.

Egg Yolks

1 cup = 243g

1 large egg yolk ≈ 18g.

Chicken Breast (diced)

1 cup = 140g

Raw, boneless, skinless, diced.

Ground Beef

1 cup = 225g

Raw, loosely packed.

Bacon (chopped)

1 cup = 150g

Raw, chopped.

Ground Turkey

1 cup = 225g

Raw, loosely packed.

Red Wine

1 cup = 235g

White Wine

1 cup = 235g

Ground Coffee

1 cup = 82g

Instant Coffee

1 cup = 75g

Jam

1 cup = 320g

Marmalade

1 cup = 320g