Oats Grams to Cups
One cup of rolled (old-fashioned) oats weighs just 90 grams — oats are among the lightest ingredients in the baking aisle, with big flakes and lots of air between them.
Quick oats are chopped finer, so they settle denser at about 95-100g per cup. Steel-cut oats are something else entirely — dense little pellets at about 160g per cup — and they cannot be swapped into recipes that call for rolled oats without changing the result.
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Oats Density at a Glance
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Oats Conversion Chart
Common gram amounts of oats converted to cups and tablespoons:
| Grams | Cups | Tablespoons |
|---|---|---|
| 50g | ½ cups | 9 tbsp |
| 75g | ⅞ cups | 13 tbsp |
| 80g | ⅞ cups | 14 tbsp |
| 100g | 1⅛ cups | 18 tbsp |
| 120g | 1⅓ cups | 21 tbsp |
| 125g | 1⅜ cups | 22 tbsp |
| 150g | 1⅔ cups | 27 tbsp |
| 175g | 2 cups | 31 tbsp |
| 200g | 2¼ cups | 36 tbsp |
| 225g | 2½ cups | 40 tbsp |
| 250g | 2¾ cups | 45 tbsp |
| 300g | 3⅓ cups | 54 tbsp |
| 350g | 3⅞ cups | 63 tbsp |
| 400g | 4½ cups | 71 tbsp |
| 450g | 5 cups | 80 tbsp |
| 500g | 5½ cups | 89 tbsp |
| 600g | 6⅔ cups | 107 tbsp |
| 750g | 8⅓ cups | 134 tbsp |
| 1000g | 11⅛ cups | 179 tbsp |
Each gram amount links to a page covering that conversion for all ingredients.
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Frequently Asked Questions
100 grams of rolled oats is about 1.1 cups — 1 cup plus a generous tablespoon.
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