Oats Grams to Cups

One US cup of oats weighs 90 grams, a tablespoon 5.63 g and a teaspoon 1.88 g, so 100 g is 1 cup + 2 tbsp.

1 cup: 90 g
1 tbsp: 5.63 g
1 tsp: 1.88 g

100 g of oats is

1 cup + 2 tbsp

1.11 US cups · 17.8 tbsp · 263 ml · 90 g per cup

Amount in grams

To measure it · spoon and level

1 cup+2 tbsp

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.

Oats grams to cups at a glance

Grams to cups
Grams	Cups
100 g	1 cup + 2 tbsp
150 g	1⅔ cups
200 g	2¼ cups
250 g	2¾ cups
300 g	3⅓ cups
500 g	5½ cups

Cups to grams
Cups	Grams
¼ cup	23 g
⅓ cup	30 g
½ cup	45 g
⅔ cup	60 g
¾ cup	68 g
1 cup	90 g
1½ cups	135 g
2 cups	180 g
3 cups	270 g
4 cups	360 g

Oats conversion chart

Common gram amounts of oats converted to cups and tablespoons:

Oats: grams to cups and tablespoons
Grams	Cups	Tablespoons
5 g	about 2¾ tsp	0.9 tbsp
10 g	5¼ tsp	1.8 tbsp
15 g	2 tbsp + 2 tsp	2.7 tbsp
20 g	3½ tbsp	3.6 tbsp
25 g	¼ cup + 1½ tsp	4.4 tbsp
28 g	5 tbsp	5 tbsp
30 g	⅓ cup	5.3 tbsp
32 g	⅓ cup + 1 tsp	5.7 tbsp
35 g	⅓ cup + 1 tbsp	6.2 tbsp
40 g	7 tbsp	7.1 tbsp
45 g	½ cup	8 tbsp
50 g	½ cup + 1 tbsp	8.9 tbsp
55 g	about ½ cup + 2 tbsp	9.8 tbsp
56 g	½ cup + 2 tbsp	10 tbsp
60 g	⅔ cup	10.7 tbsp
65 g	about ¾ cup	11.6 tbsp
70 g	about ¾ cup	12.4 tbsp
75 g	¾ cup + 1½ tbsp	13.3 tbsp
80 g	¾ cup + 2 tbsp	14.2 tbsp
85 g	¾ cup + 3 tbsp	15.1 tbsp
90 g	1 cup	16 tbsp
100 g	1 cup + 2 tbsp	17.8 tbsp
110 g	about 1¼ cups	19.6 tbsp
112 g	1¼ cups	19.9 tbsp
113 g	1¼ cups	20.1 tbsp
115 g	about 1¼ cups	20.4 tbsp
120 g	1⅓ cups	21.3 tbsp
125 g	1⅓ cups + 1 tbsp	22.2 tbsp
130 g	about 1½ cups	23.1 tbsp
140 g	about 1½ cups	24.9 tbsp
150 g	1⅔ cups	26.7 tbsp
160 g	1¾ cups	28.4 tbsp
165 g	1¾ cups + 1½ tbsp	29.3 tbsp
170 g	1¾ cups + 2 tbsp	30.2 tbsp
175 g	about 2 cups	31.1 tbsp
180 g	2 cups	32 tbsp
185 g	about 2 cups	32.9 tbsp
190 g	2 cups + 2 tbsp	33.8 tbsp
200 g	2¼ cups	35.6 tbsp
220 g	about 2½ cups	39.1 tbsp
225 g	2½ cups	40 tbsp
226 g	2½ cups	40.2 tbsp
227 g	2½ cups	40.4 tbsp
230 g	about 2½ cups	40.9 tbsp
238 g	2⅔ cups	42.3 tbsp
240 g	2⅔ cups	42.7 tbsp
250 g	2¾ cups	44.4 tbsp
255 g	2¾ cups + 1½ tbsp	45.3 tbsp
260 g	2¾ cups + 2 tbsp	46.2 tbsp
270 g	3 cups	48 tbsp
275 g	3 cups	48.9 tbsp
280 g	3 cups + 2 tbsp	49.8 tbsp
300 g	3⅓ cups	53.3 tbsp
320 g	3½ cups	56.9 tbsp
340 g	3¾ cups	60.4 tbsp
350 g	3¾ cups + 2 tbsp	62.2 tbsp
360 g	4 cups	64 tbsp
375 g	4¼ cups	66.7 tbsp
390 g	4⅓ cups	69.3 tbsp
400 g	4½ cups	71.1 tbsp
410 g	4½ cups	72.9 tbsp
420 g	4⅔ cups	74.7 tbsp
425 g	4¾ cups	75.6 tbsp
450 g	5 cups	80 tbsp
454 g	5 cups	80.7 tbsp
480 g	5⅓ cups	85.3 tbsp
500 g	5½ cups	88.9 tbsp
550 g	6 cups	97.8 tbsp
560 g	6¼ cups	99.6 tbsp
600 g	6⅔ cups	106.7 tbsp
650 g	7¼ cups	115.6 tbsp
700 g	7¾ cups	124.4 tbsp
750 g	8⅓ cups	133.3 tbsp
800 g	9 cups	142.2 tbsp
900 g	10 cups	160 tbsp
1000 g	11 cups	177.8 tbsp

Dedicated oats amount guides link directly; other rows link to the all-ingredient amount chart.

The same amounts for every ingredient

100 grams to cups 150 grams to cups 200 grams to cups 250 grams to cups 300 grams to cups 500 grams to cups

What changes a cup of oats

A cup of oats weighs about 90g measured the way this chart assumes. Packing it down can push it toward 117g and a loose fill can leave it near 77g, which is why weighing gives a repeatable result and a cup measure gives an estimate.

Results use a US customary cup (236.588ml). Spoon and level dry ingredients unless the ingredient name or recipe specifies packed, sifted, melted, chopped, or another condition. Brand, humidity, packing, and measuring technique can change a volume-based result. Reviewed August 15, 2026 against USDA FoodData Central and King Arthur Baking Ingredient Weight Chart. See how conversions are calculated.

Dry Goods compared by cup weight

Swapping one type for another changes the weight of a cup, so a recipe written in cups is not portable between them:

Dry Goods: grams per cup, compared with oats
Type	1 cup	vs oats
Oats	90 g	—
Rice (Uncooked)	185 g	+95g
Chocolate Chips	170 g	+80g
Cocoa Powder	86 g	-4g
Cornstarch	128 g	+38g
Cornflakes	28 g	-62g
Crispy Rice Cereal	28 g	-62g
Breadcrumbs	108 g	+18g
Panko Breadcrumbs	50 g	-40g
Fresh Breadcrumbs	45 g	-45g
Baking Powder	220 g	+130g
Baking Soda	221 g	+131g

See oats among 414 ingredients in the ingredient database.

Any amount of oats, either way

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Questions

How many cups is 100g of oats?

100 grams of rolled oats is about 1.1 cups — 1 cup plus a generous tablespoon.

Do rolled and quick oats measure the same?

Almost: rolled oats run about 90g per cup, quick oats 95-100g because the smaller pieces pack tighter. In most cookie and crumble recipes they are interchangeable by cups.

How many grams is a typical bowl of oatmeal?

A standard serving is 40-50g of dry oats (about ½ cup), cooked with around 250ml of liquid.

Can I substitute steel-cut oats for rolled oats?

Not directly. Steel-cut oats are far denser (about 160g per cup), absorb more liquid, and take 3-4 times longer to cook. Use them only where a recipe explicitly calls for them.

Most-used kitchen conversions

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