{
  "name": "Ingredient weights per US cup",
  "description": "Grams and ounces per US cup for common cooking and baking ingredients, extracted from USDA FoodData Central SR Legacy. Every row cites the FDC ID it came from.",
  "source": {
    "name": "USDA FoodData Central, SR Legacy",
    "release": "April 2018",
    "url": "https://fdc.nal.usda.gov/download-datasets",
    "license": "CC0 1.0 Universal (public domain)"
  },
  "us_cup_ml": 236.588,
  "compiled_by": "TidyTools",
  "url": "https://tidytools.net/reference/ingredient-weights",
  "license": "CC BY 4.0",
  "version": "1.0",
  "updated": "2026-08-18",
  "row_count": 65,
  "ingredients": [
    {
      "name": "Flour, all-purpose (bleached)",
      "category": "Flours, grains & pulses",
      "grams_per_us_cup": 125,
      "ounces_per_us_cup": 4.41,
      "usda_description": "Wheat flour, white, all-purpose, enriched, bleached",
      "usda_measure": "cup",
      "fdc_id": 168894
    },
    {
      "name": "Flour, all-purpose (unbleached)",
      "category": "Flours, grains & pulses",
      "grams_per_us_cup": 125,
      "ounces_per_us_cup": 4.41,
      "usda_description": "Wheat flour, white, all-purpose, enriched, unbleached",
      "usda_measure": "cup",
      "fdc_id": 168936
    },
    {
      "name": "Flour, whole wheat",
      "category": "Flours, grains & pulses",
      "grams_per_us_cup": 120,
      "ounces_per_us_cup": 4.23,
      "usda_description": "Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)",
      "usda_measure": "cup",
      "fdc_id": 168893
    },
    {
      "name": "Flour, bread",
      "category": "Flours, grains & pulses",
      "grams_per_us_cup": 137,
      "ounces_per_us_cup": 4.83,
      "usda_description": "Wheat flour, white, bread, enriched",
      "usda_measure": "cup",
      "fdc_id": 168896
    },
    {
      "name": "Flour, self-rising",
      "category": "Flours, grains & pulses",
      "grams_per_us_cup": 125,
      "ounces_per_us_cup": 4.41,
      "usda_description": "Wheat flour, white, all-purpose, self-rising, enriched",
      "usda_measure": "cup",
      "fdc_id": 168895
    },
    {
      "name": "Cornstarch",
      "category": "Flours, grains & pulses",
      "grams_per_us_cup": 128,
      "ounces_per_us_cup": 4.52,
      "usda_description": "Cornstarch",
      "usda_measure": "cup",
      "fdc_id": 169698
    },
    {
      "name": "Cornmeal, yellow (degermed)",
      "category": "Flours, grains & pulses",
      "grams_per_us_cup": 157,
      "ounces_per_us_cup": 5.54,
      "usda_description": "Cornmeal, degermed, enriched, yellow",
      "usda_measure": "cup",
      "fdc_id": 168867
    },
    {
      "name": "Oats, rolled",
      "category": "Flours, grains & pulses",
      "grams_per_us_cup": 156,
      "ounces_per_us_cup": 5.5,
      "usda_description": "Oats (Includes foods for USDA's Food Distribution Program)",
      "usda_measure": "cup",
      "fdc_id": 169705
    },
    {
      "name": "Rice, white long-grain (raw)",
      "category": "Flours, grains & pulses",
      "grams_per_us_cup": 185,
      "ounces_per_us_cup": 6.53,
      "usda_description": "Rice, white, long-grain, regular, raw, enriched",
      "usda_measure": "cup",
      "fdc_id": 168877
    },
    {
      "name": "Rice, brown long-grain (raw)",
      "category": "Flours, grains & pulses",
      "grams_per_us_cup": 185,
      "ounces_per_us_cup": 6.53,
      "usda_description": "Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program)",
      "usda_measure": "cup",
      "fdc_id": 169703
    },
    {
      "name": "Quinoa (uncooked)",
      "category": "Flours, grains & pulses",
      "grams_per_us_cup": 170,
      "ounces_per_us_cup": 6,
      "usda_description": "Quinoa, uncooked",
      "usda_measure": "cup",
      "fdc_id": 168874
    },
    {
      "name": "Lentils (raw)",
      "category": "Flours, grains & pulses",
      "grams_per_us_cup": 192,
      "ounces_per_us_cup": 6.77,
      "usda_description": "Lentils, raw",
      "usda_measure": "cup",
      "fdc_id": 172420
    },
    {
      "name": "Black beans (dried, raw)",
      "category": "Flours, grains & pulses",
      "grams_per_us_cup": 194,
      "ounces_per_us_cup": 6.84,
      "usda_description": "Beans, black, mature seeds, raw",
      "usda_measure": "cup",
      "fdc_id": 173734
    },
    {
      "name": "Sugar, granulated",
      "category": "Sugars & syrups",
      "grams_per_us_cup": 200,
      "ounces_per_us_cup": 7.05,
      "usda_description": "Sugars, granulated",
      "usda_measure": "cup",
      "fdc_id": 169655
    },
    {
      "name": "Sugar, brown — packed",
      "category": "Sugars & syrups",
      "grams_per_us_cup": 220,
      "ounces_per_us_cup": 7.76,
      "usda_description": "Sugars, brown",
      "usda_measure": "cup packed",
      "fdc_id": 168833,
      "note": "What almost every recipe means."
    },
    {
      "name": "Sugar, brown — unpacked",
      "category": "Sugars & syrups",
      "grams_per_us_cup": 145,
      "ounces_per_us_cup": 5.11,
      "usda_description": "Sugars, brown",
      "usda_measure": "cup unpacked",
      "fdc_id": 168833,
      "note": "34% lighter than packed. Same cup."
    },
    {
      "name": "Sugar, powdered — unsifted",
      "category": "Sugars & syrups",
      "grams_per_us_cup": 120,
      "ounces_per_us_cup": 4.23,
      "usda_description": "Sugars, powdered",
      "usda_measure": "cup unsifted",
      "fdc_id": 169656
    },
    {
      "name": "Sugar, powdered — sifted",
      "category": "Sugars & syrups",
      "grams_per_us_cup": 100,
      "ounces_per_us_cup": 3.53,
      "usda_description": "Sugars, powdered",
      "usda_measure": "cup sifted",
      "fdc_id": 169656,
      "note": "Sifting removes 20 g per cup."
    },
    {
      "name": "Honey",
      "category": "Sugars & syrups",
      "grams_per_us_cup": 339,
      "ounces_per_us_cup": 11.96,
      "usda_description": "Honey",
      "usda_measure": "cup",
      "fdc_id": 169640
    },
    {
      "name": "Maple syrup",
      "category": "Sugars & syrups",
      "grams_per_us_cup": 315,
      "ounces_per_us_cup": 11.11,
      "usda_description": "Syrups, maple",
      "usda_measure": "cup",
      "fdc_id": 169661
    },
    {
      "name": "Molasses",
      "category": "Sugars & syrups",
      "grams_per_us_cup": 337,
      "ounces_per_us_cup": 11.89,
      "usda_description": "Molasses",
      "usda_measure": "cup",
      "fdc_id": 168820
    },
    {
      "name": "Corn syrup, light",
      "category": "Sugars & syrups",
      "grams_per_us_cup": 341,
      "ounces_per_us_cup": 12.03,
      "usda_description": "Syrups, corn, light",
      "usda_measure": "cup",
      "fdc_id": 168837
    },
    {
      "name": "Butter, salted",
      "category": "Fats & oils",
      "grams_per_us_cup": 227,
      "ounces_per_us_cup": 8.01,
      "usda_description": "Butter, salted",
      "usda_measure": "cup",
      "fdc_id": 173410
    },
    {
      "name": "Butter, unsalted",
      "category": "Fats & oils",
      "grams_per_us_cup": 227,
      "ounces_per_us_cup": 8.01,
      "usda_description": "Butter, without salt",
      "usda_measure": "cup",
      "fdc_id": 173430
    },
    {
      "name": "Butter, whipped",
      "category": "Fats & oils",
      "grams_per_us_cup": 151,
      "ounces_per_us_cup": 5.33,
      "usda_description": "Butter, whipped, with salt",
      "usda_measure": "cup",
      "fdc_id": 173411,
      "note": "Whipping cuts a third of the weight."
    },
    {
      "name": "Olive oil",
      "category": "Fats & oils",
      "grams_per_us_cup": 216,
      "ounces_per_us_cup": 7.62,
      "usda_description": "Oil, olive, salad or cooking",
      "usda_measure": "cup",
      "fdc_id": 171413
    },
    {
      "name": "Vegetable shortening",
      "category": "Fats & oils",
      "grams_per_us_cup": 205,
      "ounces_per_us_cup": 7.23,
      "usda_description": "Shortening, household, soybean (partially hydrogenated)-cottonseed (partially hydrogenated)",
      "usda_measure": "cup",
      "fdc_id": 171011
    },
    {
      "name": "Milk, whole",
      "category": "Dairy & eggs",
      "grams_per_us_cup": 244,
      "ounces_per_us_cup": 8.61,
      "usda_description": "Milk, whole, 3.25% milkfat, with added vitamin D",
      "usda_measure": "cup",
      "fdc_id": 171265
    },
    {
      "name": "Buttermilk",
      "category": "Dairy & eggs",
      "grams_per_us_cup": 245,
      "ounces_per_us_cup": 8.64,
      "usda_description": "Milk, buttermilk, fluid, whole",
      "usda_measure": "cup",
      "fdc_id": 172225
    },
    {
      "name": "Buttermilk, dried",
      "category": "Dairy & eggs",
      "grams_per_us_cup": 120,
      "ounces_per_us_cup": 4.23,
      "usda_description": "Milk, buttermilk, dried",
      "usda_measure": "cup",
      "fdc_id": 171274
    },
    {
      "name": "Cream, heavy — liquid",
      "category": "Dairy & eggs",
      "grams_per_us_cup": 238,
      "ounces_per_us_cup": 8.4,
      "usda_description": "Cream, fluid, heavy whipping",
      "usda_measure": "cup, fluid (yields 2 cups whipped)",
      "fdc_id": 170859
    },
    {
      "name": "Cream, heavy — whipped",
      "category": "Dairy & eggs",
      "grams_per_us_cup": 120,
      "ounces_per_us_cup": 4.23,
      "usda_description": "Cream, fluid, heavy whipping",
      "usda_measure": "cup, whipped",
      "fdc_id": 170859,
      "note": "Air is half the cup."
    },
    {
      "name": "Half and half",
      "category": "Dairy & eggs",
      "grams_per_us_cup": 242,
      "ounces_per_us_cup": 8.54,
      "usda_description": "Cream, fluid, half and half",
      "usda_measure": "cup",
      "fdc_id": 171255
    },
    {
      "name": "Sour cream",
      "category": "Dairy & eggs",
      "grams_per_us_cup": 230,
      "ounces_per_us_cup": 8.11,
      "usda_description": "Cream, sour, cultured",
      "usda_measure": "cup",
      "fdc_id": 171257
    },
    {
      "name": "Cream cheese",
      "category": "Dairy & eggs",
      "grams_per_us_cup": 232,
      "ounces_per_us_cup": 8.18,
      "usda_description": "Cheese, cream",
      "usda_measure": "cup",
      "fdc_id": 173418
    },
    {
      "name": "Yogurt, plain whole milk",
      "category": "Dairy & eggs",
      "grams_per_us_cup": 245,
      "ounces_per_us_cup": 8.64,
      "usda_description": "Yogurt, plain, whole milk",
      "usda_measure": "cup (8 fl oz)",
      "fdc_id": 171284
    },
    {
      "name": "Parmesan, grated",
      "category": "Dairy & eggs",
      "grams_per_us_cup": 100,
      "ounces_per_us_cup": 3.53,
      "usda_description": "Cheese, parmesan, grated",
      "usda_measure": "cup",
      "fdc_id": 171247
    },
    {
      "name": "Cheddar — shredded",
      "category": "Dairy & eggs",
      "grams_per_us_cup": 113,
      "ounces_per_us_cup": 3.99,
      "usda_description": "Cheese, cheddar (Includes foods for USDA's Food Distribution Program)",
      "usda_measure": "cup, shredded",
      "fdc_id": 173414
    },
    {
      "name": "Cheddar — diced",
      "category": "Dairy & eggs",
      "grams_per_us_cup": 132,
      "ounces_per_us_cup": 4.66,
      "usda_description": "Cheese, cheddar (Includes foods for USDA's Food Distribution Program)",
      "usda_measure": "cup, diced",
      "fdc_id": 173414,
      "note": "Dicing packs 19 g more in."
    },
    {
      "name": "Egg, whole raw",
      "category": "Dairy & eggs",
      "grams_per_us_cup": 243,
      "ounces_per_us_cup": 8.57,
      "usda_description": "Egg, whole, raw, fresh",
      "usda_measure": "cup (4.86 large eggs)",
      "fdc_id": 171287,
      "note": "About 4.9 large eggs."
    },
    {
      "name": "Walnuts — chopped",
      "category": "Nuts, seeds & dried fruit",
      "grams_per_us_cup": 117,
      "ounces_per_us_cup": 4.13,
      "usda_description": "Nuts, walnuts, english",
      "usda_measure": "cup, chopped",
      "fdc_id": 170187
    },
    {
      "name": "Walnuts — halves",
      "category": "Nuts, seeds & dried fruit",
      "grams_per_us_cup": 100,
      "ounces_per_us_cup": 3.53,
      "usda_description": "Nuts, walnuts, english",
      "usda_measure": "cup shelled (50 halves)",
      "fdc_id": 170187
    },
    {
      "name": "Walnuts — ground",
      "category": "Nuts, seeds & dried fruit",
      "grams_per_us_cup": 80,
      "ounces_per_us_cup": 2.82,
      "usda_description": "Nuts, walnuts, english",
      "usda_measure": "cup, ground",
      "fdc_id": 170187,
      "note": "Grinding drops it to 80 g."
    },
    {
      "name": "Pecans — chopped",
      "category": "Nuts, seeds & dried fruit",
      "grams_per_us_cup": 109,
      "ounces_per_us_cup": 3.84,
      "usda_description": "Nuts, pecans",
      "usda_measure": "cup, chopped",
      "fdc_id": 170182
    },
    {
      "name": "Pecans — halves",
      "category": "Nuts, seeds & dried fruit",
      "grams_per_us_cup": 99,
      "ounces_per_us_cup": 3.49,
      "usda_description": "Nuts, pecans",
      "usda_measure": "cup, halves",
      "fdc_id": 170182
    },
    {
      "name": "Sesame seeds, whole",
      "category": "Nuts, seeds & dried fruit",
      "grams_per_us_cup": 144,
      "ounces_per_us_cup": 5.08,
      "usda_description": "Seeds, sesame seeds, whole, dried",
      "usda_measure": "cup",
      "fdc_id": 170150
    },
    {
      "name": "Coconut, shredded sweetened",
      "category": "Nuts, seeds & dried fruit",
      "grams_per_us_cup": 93,
      "ounces_per_us_cup": 3.28,
      "usda_description": "Nuts, coconut meat, dried (desiccated), sweetened, shredded",
      "usda_measure": "cup, shredded",
      "fdc_id": 168586
    },
    {
      "name": "Raisins — loose",
      "category": "Nuts, seeds & dried fruit",
      "grams_per_us_cup": 145,
      "ounces_per_us_cup": 5.11,
      "usda_description": "Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)",
      "usda_measure": "cup (not packed)",
      "fdc_id": 168165
    },
    {
      "name": "Raisins — packed",
      "category": "Nuts, seeds & dried fruit",
      "grams_per_us_cup": 165,
      "ounces_per_us_cup": 5.82,
      "usda_description": "Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)",
      "usda_measure": "cup, packed",
      "fdc_id": 168165
    },
    {
      "name": "Chocolate chips, semisweet",
      "category": "Nuts, seeds & dried fruit",
      "grams_per_us_cup": 182,
      "ounces_per_us_cup": 6.42,
      "usda_description": "Candies, semisweet chocolate",
      "usda_measure": "cup large chips",
      "fdc_id": 167976
    },
    {
      "name": "Chocolate chips, mini",
      "category": "Nuts, seeds & dried fruit",
      "grams_per_us_cup": 173,
      "ounces_per_us_cup": 6.1,
      "usda_description": "Candies, semisweet chocolate",
      "usda_measure": "cup mini chips",
      "fdc_id": 167976
    },
    {
      "name": "Peanut butter, smooth",
      "category": "Nuts, seeds & dried fruit",
      "grams_per_us_cup": 258,
      "ounces_per_us_cup": 9.1,
      "usda_description": "Peanut butter, smooth style, without salt",
      "usda_measure": "cup",
      "fdc_id": 172470
    },
    {
      "name": "Strawberries — whole",
      "category": "Fruit & veg",
      "grams_per_us_cup": 144,
      "ounces_per_us_cup": 5.08,
      "usda_description": "Strawberries, raw",
      "usda_measure": "cup, whole",
      "fdc_id": 167762
    },
    {
      "name": "Strawberries — halved",
      "category": "Fruit & veg",
      "grams_per_us_cup": 152,
      "ounces_per_us_cup": 5.36,
      "usda_description": "Strawberries, raw",
      "usda_measure": "cup, halves",
      "fdc_id": 167762
    },
    {
      "name": "Strawberries — sliced",
      "category": "Fruit & veg",
      "grams_per_us_cup": 166,
      "ounces_per_us_cup": 5.86,
      "usda_description": "Strawberries, raw",
      "usda_measure": "cup, sliced",
      "fdc_id": 167762
    },
    {
      "name": "Strawberries — puréed",
      "category": "Fruit & veg",
      "grams_per_us_cup": 232,
      "ounces_per_us_cup": 8.18,
      "usda_description": "Strawberries, raw",
      "usda_measure": "cup, pureed",
      "fdc_id": 167762,
      "note": "Same fruit, 88 g heavier than whole."
    },
    {
      "name": "Blueberries",
      "category": "Fruit & veg",
      "grams_per_us_cup": 148,
      "ounces_per_us_cup": 5.22,
      "usda_description": "Blueberries, raw",
      "usda_measure": "cup",
      "fdc_id": 171711
    },
    {
      "name": "Banana — sliced",
      "category": "Fruit & veg",
      "grams_per_us_cup": 150,
      "ounces_per_us_cup": 5.29,
      "usda_description": "Bananas, raw",
      "usda_measure": "cup, sliced",
      "fdc_id": 173944
    },
    {
      "name": "Banana — mashed",
      "category": "Fruit & veg",
      "grams_per_us_cup": 225,
      "ounces_per_us_cup": 7.94,
      "usda_description": "Bananas, raw",
      "usda_measure": "cup, mashed",
      "fdc_id": 173944
    },
    {
      "name": "Water",
      "category": "Liquids & seasoning",
      "grams_per_us_cup": 237,
      "ounces_per_us_cup": 8.36,
      "usda_description": "Water, bottled, generic",
      "usda_measure": "cup",
      "fdc_id": 174158
    },
    {
      "name": "Cocoa powder, unsweetened",
      "category": "Liquids & seasoning",
      "grams_per_us_cup": 86,
      "ounces_per_us_cup": 3.03,
      "usda_description": "Cocoa, dry powder, unsweetened",
      "usda_measure": "cup",
      "fdc_id": 169593
    },
    {
      "name": "Salt, table",
      "category": "Liquids & seasoning",
      "grams_per_us_cup": 292,
      "ounces_per_us_cup": 10.3,
      "usda_description": "Salt, table",
      "usda_measure": "cup",
      "fdc_id": 173468
    },
    {
      "name": "Vinegar, distilled",
      "category": "Liquids & seasoning",
      "grams_per_us_cup": 238,
      "ounces_per_us_cup": 8.4,
      "usda_description": "Vinegar, distilled",
      "usda_measure": "cup",
      "fdc_id": 172237
    },
    {
      "name": "Vinegar, balsamic",
      "category": "Liquids & seasoning",
      "grams_per_us_cup": 255,
      "ounces_per_us_cup": 8.99,
      "usda_description": "Vinegar, balsamic",
      "usda_measure": "cup",
      "fdc_id": 172241
    },
    {
      "name": "Soy sauce",
      "category": "Liquids & seasoning",
      "grams_per_us_cup": 255,
      "ounces_per_us_cup": 8.99,
      "usda_description": "Soy sauce made from soy and wheat (shoyu)",
      "usda_measure": "cup",
      "fdc_id": 174277
    }
  ]
}