Kitchen Measurement Conversions: Cups, Ounces, Grams, and ML Made Simple
Liquid Measurements: Cups, Fluid Ounces, and Milliliters
Liquids are usually measured by volume. In the US we use cups and fluid ounces; most of the world uses milliliters and liters. Knowing how they relate saves you from guessing when a recipe says "250 ml" or "1 cup."
One US cup is defined as 236.6 ml. In practice, many cooks and recipe writers round to 240 ml, which is also the figure used in a lot of international and metric recipes. So when you see "1 cup" in a US recipe, you can treat it as about 240 ml when converting.
| Cups (US) | Fluid ounces (US) | Milliliters (ml) |
|---|---|---|
| 1/4 cup | 2 fl oz | 59 ml |
| 1/2 cup | 4 fl oz | 118 ml |
| 3/4 cup | 6 fl oz | 177 ml |
| 1 cup | 8 fl oz | 237 ml (240 ml rounded) |
| 2 cups | 16 fl oz | 473 ml |
| 4 cups (1 quart) | 32 fl oz | 946 ml |
One US fluid ounce equals about 29.57 ml. For quick mental math, 30 ml per fluid ounce is close enough for most cooking. So 8 fl oz is roughly 240 ml, which matches one cup.
Dry Measurements: Ounces, Grams, and Pounds
Dry ingredients are often given in weight (ounces or grams) in serious baking recipes because volume is unreliable. A cup of flour can weigh anywhere from about 120 grams (sifted, spooned) to 150 grams or more (scooped and packed). Weight removes that guesswork.
To convert ounces to grams, multiply by 28.35. So 4 oz is about 113 g, 8 oz is about 227 g, and 1 pound (16 oz) is about 454 g. Keep that number in mind: 28.35 grams per ounce.
| Ounces (oz) | Grams (g) |
|---|---|
| 1 oz | 28.35 g |
| 2 oz | 56.7 g |
| 4 oz | 113.4 g |
| 8 oz | 226.8 g |
| 16 oz (1 lb) | 453.6 g |
Common baking ingredients have typical weights per cup, but they vary by how you fill the cup. All-purpose flour is often in the 120 to 125 g per cup range when lightly spooned; bread flour is a bit heavier. Sugar is more consistent: one cup of granulated sugar is about 200 g. Butter is easy: 1 stick is 4 oz or about 113 g, and 1 cup is 8 oz or about 227 g.
The Small Stuff: Tablespoons, Teaspoons, and ML
Spices, baking powder, vanilla, and small amounts of liquids are usually given in tablespoons (tbsp) or teaspoons (tsp). In the US, 1 tablespoon = 3 teaspoons = 14.79 ml (often rounded to 15 ml). So 1 teaspoon is about 5 ml.
| US measure | Teaspoons | Milliliters |
|---|---|---|
| 1 tsp | 1 | ~5 ml |
| 1 tbsp | 3 | ~15 ml |
| 1/4 cup | 12 | 59 ml |
| 1/2 cup | 24 | 118 ml |
| 1 cup | 48 tsp / 16 tbsp | 237 ml |
There are 16 tablespoons in one US cup and 3 teaspoons in one tablespoon. So 1 cup = 16 tbsp = 48 tsp.
Common Ingredient Conversion Chart
Different ingredients have different densities. The table below gives approximate equivalents for one cup (US) in grams and ounces. Use weight when a recipe gives it; use this chart when you only have volume or when you need to switch between systems.
| Ingredient | 1 cup (volume) | Grams (approx) | Ounces (approx) |
|---|---|---|---|
| All-purpose flour (spooned) | 1 cup | 120 g | 4.2 oz |
| Granulated sugar | 1 cup | 200 g | 7 oz |
| Brown sugar (packed) | 1 cup | 220 g | 7.75 oz |
| Butter | 1 cup | 227 g | 8 oz |
| Milk | 1 cup | 245 g | 8.6 oz |
| Honey | 1 cup | 340 g | 12 oz |
| Cocoa powder | 1 cup | 100 g | 3.5 oz |
| Rolled oats | 1 cup | 90 g | 3.2 oz |
Tips for Accurate Kitchen Measuring
- Use the right cups. Liquid measuring cups have a pour spout and a line you fill to; dry measuring cups are meant to be filled and leveled. Do not swap them for critical recipes.
- Level dry ingredients. For flour, sugar, and cocoa, spoon into the cup and level with a knife. Do not pack (unless the recipe says "packed," as with brown sugar).
- Weigh when it matters. For cakes, bread, and pastries, a kitchen scale and weight-based recipes will give more consistent results than volume.
- Check recipe origin. A "cup" in the US is 237 ml; in Australia it is 250 ml. UK recipes may use metric only. When in doubt, use the recipe's preferred system or convert explicitly.
Scaling Recipes Up or Down
Doubling or halving a recipe is mostly straightforward: multiply or divide each ingredient by the same factor. A few things to watch: eggs (half an egg is tricky; consider using a small egg or adjusting), baking pans (halving a cake may need a smaller pan and less time), and seasonings (often better to scale up a bit less than linearly so they do not overpower). Write down the scaled amounts before you start so you do not lose track.
Scaling tip
When halving a recipe that calls for 3 eggs, use 1 whole egg plus 1 yolk, or weigh one egg and use half that amount in another batch. For 1 egg in a doubled recipe, 2 whole eggs is the usual approach.
Frequently Asked Questions
How many ml in a cup?
One US cup equals 236.6 ml. For quick math, round to 240 ml, which is what most international recipes use.
How do I convert ounces to grams for baking?
Multiply ounces by 28.35 to get grams. For example, 4 oz of flour equals about 113 grams.
Why do baking recipes use weight instead of volume?
Weight measurements are more accurate because ingredients like flour can be packed differently in a cup. One cup of sifted flour weighs about 120g while a packed cup weighs 150g or more.
How many tablespoons in a cup?
There are 16 tablespoons in one US cup, and 3 teaspoons in one tablespoon.
Can I use a regular cup instead of a measuring cup?
Not recommended for baking. A standard US measuring cup is exactly 236.6 ml. Regular drinking cups vary in size and will give inconsistent results.