US recipes often use cups or ounces whereas in Europe grams are the standard measure.

The problem with cups is that different foods have different densities so you can't use a simple arithmetic formula to convert one to the other.

To take an obvious example, a cup of alfalfa sprouts will weigh much less than one of sugar. This useful table will help you cook recipes regardless of the measures used in the ingredients list.

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One cup of this ingredient Ounces Grams
Alfalfa sprouts 0.75 18
Almonds (ground) 3 75
Almonds (whole) 8 225
Avocado (mashed) 8 225
Barley (pearl, uncooked) 6 175
Beans (aduki / adzuki, dry) 6 175
Beans (green, string) 2.5 – 3.5 60 – 100
Beans (mung / moong, dry) 6 175
Beans (other, dry) 6 – 8 175 – 225
Beansprouts 4 110
Blackberries (whole, fresh) 4 110
Blueberries (whole, fresh) 4 110
Brazil nuts (whole, shelled) 5 150
Breadcrumbs (fresh) 2 – 3 50 – 75
Breadcrumbs (packaged) 4 110
Bulgar / Bulgur wheat (uncooked) 5 150
Cabbage (shredded) 12 340
Carrots (coarsely-grated) 2 – 3 50 – 75
Cashew nuts (whole) 4.5 125
Cashew nuts (chopped) 4 110
Cocoa powder 4 110
Coconut (shredded, desiccated) 3 75
Corn kernels (fresh or frozen) 4.5 125
Cornflakes 1 25
Cornmeal (maize meal) 5 150
Cornstarch (cornflour) 5 150
Couscous (raw) 6 175
Cranberries 3.5 100
Currants 5 150
Dates (chopped) 5 150
Flour (all-purpose, white,self-raising, etc) 4 110
Flour (buckwheat) 6 175
Flour (potato) 6 175
Flour (rice) 5 150
Flour (rye) 3.5 100
Flour (spelt) 4 110
Flour (wheat, wholemeal) 4.5 125
Golden raisins / sultanas 5 150
Hazelnuts (whole) 6 175
Lentils 5 – 7 150 – 200
Nuts (chopped) 3 – 5.5 110 – 165
Margarine 8 225
Mushrooms (chopped) 3 75
Mushrooms (sliced) 2.5 – 3 60 – 75
Oatmeal (fine) 5.25 155
Oatmeal (medium) 3 75
Onions (chopped) 5 150
Pasta, fusilli (uncooked) 2.5 – 3 60 – 75
Pasta, penne (uncooked) 3 – 3.5 75 – 100
Peanut butter 8 – 10 225 – 300
Peanuts (chopped) 5 150
Peanuts (whole, shelled) 4 110
Peas (fresh or frozen) 4 110
Pecans (chopped kernels) 3.5 100
Polenta (fine ground maize) 5 150
Poppy seeds 4.5 125
Potato (shredded) 8 225
Pumpkin purée 9 250
Raisins 3.5 100
Rice (brown long-grain, raw) 5.5 165
Rice (white long-grain, raw) 5 150
Sesame seeds 4.5 125
Sugar (brown or Demerara) 7 200
Sugar (confectioners / icing) 4.5 125
Sugar (superfine / caster) 6.5 190
Sugar (white / granulated) 7 200
Tomatoes (dice) 6 175
Tofu (mashed) 8 225
Walnut pieces 2.5 – 3.5 60 – 100
Zucchini / courgettes (sliced) 5 – 6 150 – 175

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