Weight and volume in food – convert deciliter to grams, cups and ounces

Converting weight and volume in foodHow much does 100 ml flour weigh? Some recipes use ml and some use oz. To be able to follow a recipe it’s good to know how to convert weight and volume.


Fruit and berries, dried
Apple, dried i bits  1 tbsp: 5 grams 100 ml / 3.5 fl oz: 35 grams 1 cup: 83 grams
Apricots, dried 1 piece: 8-9 grams
Coconut, grated 1 tbsp: 5 grams 100 ml / 3.5 fl oz: 32 grams 1 cup: 76 grams
Cranberries, dried 1 tbsp: 8 grams 100 ml / 3.5 fl oz: 55 grams 1 cup: 130 grams
Figs, dried 1 piece: 15 grams
Goji berries 1 tbsp: 7 grams 100 ml / 3.5 fl oz: 48 grams 1 cup: 114 grams
Raisins 1 tbsp: 10 grams 100 ml / 3.5 fl oz: 67 grams 1 cup: 159 grams

Fruit and berries, fresh
Blueberries 1 tbsp: 10 grams 100 ml / 3.5 fl oz: 70 grams 1 cup: 166 grams
Raspberries 1 tbsp: 10 grams 100 ml / 3.5 fl oz: 70 grams 1 cup: 166 grams

Nuts and seeds
Almond flakes 1 tbsp: 5 grams 100 ml / 3.5 fl oz: 35 grams 1 cup: 83 grams
Almonds, whole 1 tbsp: 8 grams 100 ml / 3.5 fl oz: 55 grams 1 cup: 130 grams
Chia seeds, whole 1 tbsp: 10 grams 100 ml / 3.5 fl oz: 68 grams 1 cup: 161 grams
Hazelnuts, whole 1 tbsp: 8 grams 100 ml / 3.5 fl oz: 55 grams 1 cup: 130 grams
Linseeds / Flax seeds, whole 1 tbsp: 9 grams 100 ml / 3.5 fl oz: 63 grams 1 cup: 149 grams
Psyllium seeds, whole 1 tbsp: 9 grams 100 ml / 3.5 fl oz: 62 grams 1 cup: 147 grams
Pumpkin seeds 1 tbsp: 7 grams 100 ml / 3.5 fl oz: 50 grams 1 cup: 119 grams
Sesame seeds 1 tbsp: 9 grams 100 ml / 3.5 fl oz: 60 grams 1 cup: 142 grams
Sunflower seeds 1 tbsp: 8 grams 100 ml / 3.5 fl oz: 56 grams 1 cup: 133 grams

Grain, rice and pasta
Buckwheats, whole, unboiled 1 tbsp: 7 grams 100 ml / 3.5 fl oz: 45 grams 1 cup: 107 grams
Bulgur, whole, unboiled 1 tbsp: 13 grams 100 ml / 3.5 fl oz: 85 grams 1 cup: 201 grams
Bulgur, crushed, unboiled 1 tbsp: 12 grams 100 ml / 3.5 fl oz: 80 grams 1 cup: 190 grams
Fiber oats, unboiled 1 tbsp: 6 grams 100 ml / 3.5 fl oz: 40 grams 1 cup: 95 grams
Oats for porridge, whole, unboiled 1 tbsp: 5 grams 100 ml / 3.5 fl oz: 35 grams 1 cup: 83 grams
Oats for food, whole, unboiled 1 tbsp: 10 grams 100 ml / 3.5 fl oz: 65 grams 1 cup: 154 grams
Pot barley, unboiled 1 tbsp: 11 grams 100 ml / 3.5 fl oz: 70 grams 1 cup: 166 grams
Semolina, unboiled 1 tbsp: 11 grams 100 ml / 3.5 fl oz: 76 grams 1 cup: 180 grams
Quinoa, tricoloure, unboiled 1 tbsp: 11 grams 100 ml / 3.5 fl oz: 75 grams 1 cup: 178 grams
Quinoa flakes (for porridge), unboiled 1 tbsp: 8 grams 100 ml / 3.5 fl oz: 50 grams 1 cup: 119 grams
Rice, Avorio rice, unboiled 1 tbsp: 13 grams 100 ml / 3.5 fl oz: 84 grams 1 cup: 199 grams
Rye flakes, whole, unboiled 1 tbsp: 5 grams 100 ml / 3.5 fl oz: 35 grams 1 cup: 83 grams
Wheat, whole, unboiled 1 tbsp: 11 grams 100 ml / 3.5 fl oz: 72 grams 1 cup: 171 grams

Flour
Almond flour 1 tbsp: 7 grams 100 ml / 3.5 fl oz: 46 grams 1 cup: 109 grams
Breadcrumbs 1 tbsp: 8 grams 100 ml / 3.5 fl oz: 50 grams 1 cup: 119 grams
Buckwheat flour 1 tbsp: 9 grams 100 ml / 3.5 fl oz: 60 grams 1 cup: 142 grams
Chickpea flour 1 tbsp: 9 grams 100 ml / 3.5 fl oz: 60 grams 1 cup: 142 grams
Coconut flour 1 tbsp: 8 grams 100 ml / 3.5 fl oz: 52 grams 1 cup: 123 grams
Dinkelflour, wholemeal 1 tbsp: 9 grams 100 ml / 3.5 fl oz: 60 grams 1 cup: 142 grams
Dinkel flour, sifted 1 tbsp: 9 grams 100 ml / 3.5 fl oz: 60 grams 1 cup: 142 grams
Graham flour 1 tbsp: 9 grams 100 ml / 3.5 fl oz: 60 grams 1 cup: 142 grams
Rosehip flour 1 tbsp: 11 grams 100 ml / 3.5 fl oz: 75 grams 1 cup: 178 grams
Soy flour 1 tbsp: 9 grams 100 ml / 3.5 fl oz: 60 grams 1 cup: 142 grams
Wheatgerm 1 tbsp: 5 grams 100 ml / 3.5 fl oz: 35 grams 1 cup: 83 grams
Wheat flour 1 tbsp: 9 grams 100 ml / 3.5 fl oz: 60 g 1 cup: 142 grams

Beans, lentils and peas
Chickpeas, boiled 1 tbsp: 10 grams 100 ml / 3.5 fl oz: 70 grams 1 cup: 166 grams
Lentils, green, boiled 1 tbsp: 10 grams 100 ml / 3.5 fl oz: 70 grams 1 cup: 166 grams
Lentils, green, dried 1 tbsp: 12 grams 100 ml / 3.5 fl oz: 80 grams 1 cup: 190 grams
Lentils, red, boiled 1 tbsp: 16 grams 100 ml / 3.5 fl oz: 105 grams 1 cup: 249 grams
Lentils, red, dried 1 tbsp: 12 grams 100 ml / 3.5 fl oz: 80 grams 1 cup: 190 grams
Mungbeans, boiled 1 tbsp: 11 grams 100 ml / 3.5 fl oz: 70 grams 1 cup: 166 grams
Mungbeans, dried 1 tbsp: 13 grams 100 ml / 3.5 fl oz: 85 grams 1 cup: 201 grams
Peas, green, boiled 1 tbsp: 8 grams 100 ml / 3.5 fl oz: 55 grams 1 cup: 130 grams
Soy beans, green, boiled 1 tbsp: 8 grams 100 ml / 3.5 fl oz: 50 grams 1 cup: 119 grams

Sugar, honey and syrup
Honey 1 tbsp: 18 grams 100 ml / 3.5 fl oz: 120-140 grams 1 cup: 308 grams
Sugar 1 tbsp: 13 grams 100 ml / 3.5 fl oz: 85 grams 1 cup: 201 grams

Oil and butter
Flax seed oil 1 tbsp: 13 grams 100 ml / 3.5 fl oz: 90 grams 1 cup: 213 grams
Olive oil 1 tbsp: 13 grams 100 ml / 3.5 fl oz: 90 grams 1 cup: 213 grams
Butter 1 tbsp: 15 grams 100 ml / 3.5 fl oz: 100 grams 1 cup: 237 grams

Dairy products and cheese
Cottage cheese 1 tbsp: 15 grams 100 ml / 3.5 fl oz: 100 grams 1 cup: 237 grams
Cheese, grated 1 tbsp: 5 grams 100 ml / 3.5 fl oz: 35 grams 1 cup: 83 grams

 

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