How to measure with cups?
For easier measurement of ingredients, you can use cups. Below, we provide the conversions for cup measurements.
| Ingredient | 1 Cup Equivalent | Notes/Approximation |
| Almond Flour | ~96 grams | |
| Almond Milk | ~240 ml (≈240 grams) | Similar density to water |
| Almonds (whole) | ~143 grams | Without shells |
| Apple (diced) | ~125 grams | Depending on variety and size |
| Applesauce | ~244 grams | |
| Avocado (mashed) | ~230 grams | |
| Banana (mashed) | ~225 grams | |
| Beef (diced, cooked) | ~140 grams | Depends on cut and preparation |
| Barley (cooked) | ~200 grams | May vary with cooking time |
| Bell Pepper (chopped) | ~150 grams | Red, green, or yellow |
| Blueberries (fresh) | ~140 grams | |
| Broccoli (chopped) | ~91 grams | USDA estimates |
| Brown Sugar (packed) | ~220 grams | Firmly packed |
| Butter | ~227 grams | |
| Buttermilk | ~240 ml (≈240 grams) | |
| Cabbage (chopped) | ~89 grams | |
| Canola Oil | ~218 ml (≈218 grams) | Similar to other vegetable oils |
| Carrot (diced) | ~130 grams | |
| Carrot (shredded) | ~128 grams | |
| Cashews (whole) | ~137 grams | |
| Celery (chopped) | ~101 grams | |
| Cheese (shredded, Cheddar) | ~113 grams | |
| Chicken (diced, cooked) | ~140 grams | Adjust based on cut and preparation |
| Coconut Flour | ~112 grams | |
| Coconut Milk | ~240 ml (≈240 grams) | |
| Cod (cooked, flaked) | ~140 grams | |
| Cocoa Powder (unsweetened) | ~100 grams | |
| Couscous (cooked) | ~173 grams | |
| Cornmeal | ~150 grams | |
| Cornstarch | ~120 grams | |
| Corn Syrup | ~320 grams | |
| Cucumber (sliced) | ~104 grams | |
| Egg (beaten) | ~1 cup (≈4 large eggs) | 1 large egg ≈ 1/4 cup when beaten |
| Egg Whites (beaten) | ~243 grams | Approximately 1 cup from about 8 egg whites |
| Farro (cooked) | ~175 grams | |
| Flaxseed (ground) | ~168 grams | |
| Garbanzo Beans (cooked) | ~164 grams | Also known as chickpeas |
| Garlic (minced) | ~144 grams* | *Not typically measured by cup; adjust as needed |
| Grapes (red or green) | ~150 grams | Whole grapes, roughly 1 cup |
| Granulated Sugar | ~200 grams | |
| Greek Yogurt | ~245 grams | |
| Green Beans (chopped) | ~125 grams | |
| Ground Beef (cooked) | ~150 grams | |
| Heavy Cream | ~240 ml (≈240 grams) | |
| Honey | ~340 grams | |
| Lemon Juice | ~240 ml (≈240 grams) | Freshly squeezed |
| Lentils (cooked) | ~198 grams | |
| Lettuce (shredded) | ~55 grams | Varieties differ; used as a light volume indicator |
| Lime Juice | ~240 ml (≈240 grams) | Freshly squeezed |
| Maple Syrup | ~322 grams | |
| Milk (whole) | ~240 ml (≈240 grams) | |
| Molasses | ~322 grams | |
| Oats (rolled) | ~90 grams | |
| Olive Oil / Vegetable Oil | ~218 ml (≈218 grams) | |
| Onion (diced) | ~160 grams | Depending on type and cut |
| Orange (diced or sections) | ~180 grams | Peeled and segmented |
| Oregano (chopped, fresh) | ~21 grams | Fresh herbs are very light |
| Peanut Butter | ~258 grams | |
| Pecans (chopped) | ~110 grams | |
| Pistachios (shelled) | ~125 grams | |
| Pork (diced, cooked) | ~140 grams | Similar to chicken; depends on fat content |
| Powdered Sugar | ~120 grams | Sifted |
| Quinoa (cooked) | ~185 grams | |
| Red Wine Vinegar | ~240 ml (≈240 grams) | |
| Rice (cooked) | ~158 grams | |
| Rice (uncooked white) | ~200 grams | For long-grain white rice |
| Rye Flour | ~130 grams | |
| Salt (table) | Varies by grain size | Typically best measured in teaspoons |
| Sesame Oil | ~218 ml (≈218 grams) | |
| Sesame Seeds | ~144 grams | |
| Shrimp (cooked) | ~145 grams | Whole, peeled and deveined |
| Soy Milk | ~240 ml (≈240 grams) | |
| Spinach (chopped, raw) | ~30 grams | Raw spinach is very light |
| Spinach (cooked) | ~180 grams | Collapsed volume after cooking |
| Strawberries (chopped) | ~150 grams | |
| Tahini | ~256 grams | |
| Tomato (diced) | ~180 grams | Depending on ripeness and variety |
| Tomato Paste | ~260 grams | |
| Tuna (canned in water, drained) | ~165 grams | |
| Vegetable Broth | ~240 ml (≈240 grams) | |
| Walnuts (halves) | ~100 grams | |
| Water | ~240 ml (≈240 grams) | |
| White Vinegar | ~240 ml (≈240 grams) | |
| Whole Wheat Flour | ~130 grams | |
| Yogurt | ~245 grams | Regular plain yogurt |
| Zucchini (sliced) | ~124 grams | Can also be shredded |
| Salmon (cooked, flaked) | ~150 grams |
If you need any assistance or have any questions, feel free to reach out to our support team at support@fit4me-life.com—we're happy to help! 😊