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.
1 Cup of Oats in Grams
One cup of oats weighs 90 grams. Here are the common cup fractions by weight:
Grams to Cups Converter
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Enter an amount in grams to see the conversion for oats.
US customary cup (236.588ml) · 90g per cup
Dedicated conversion guides use the default US customary cup.
Applies to this page only — the database value (90g per US cup) is unchanged.
Oats Density at a Glance
See oats among 400 ingredients in the ingredient database.
Oats Conversion Chart
Common gram amounts of oats converted to cups and tablespoons:
| Grams | Cups | Tablespoons |
|---|---|---|
| 10g | ⅛ cup | 2 tbsp |
| 15g | ⅛ cup | 3 tbsp |
| 20g | ¼ cup | 4 tbsp |
| 25g | ¼ cup | 4 tbsp |
| 28g | ⅓ cup | 5 tbsp |
| 30g | ⅓ cup | 5 tbsp |
| 35g | ⅜ cup | 6 tbsp |
| 40g | ½ cup | 7 tbsp |
| 45g | ½ cup | 8 tbsp |
| 50g | ½ cup | 9 tbsp |
| 56g | ⅝ cup | 10 tbsp |
| 60g | ⅔ cup | 11 tbsp |
| 65g | ¾ cup | 12 tbsp |
| 70g | ¾ cup | 12 tbsp |
| 75g | ⅞ cup | 13 tbsp |
| 80g | ⅞ cup | 14 tbsp |
| 85g | 1 cup | 15 tbsp |
| 90g | 1 cup | 16 tbsp |
| 100g | 1⅛ cups | 18 tbsp |
| 110g | 1¼ cups | 20 tbsp |
| 113g | 1¼ cups | 20 tbsp |
| 115g | 1¼ cups | 20 tbsp |
| 120g | 1⅓ cups | 21 tbsp |
| 125g | 1⅜ cups | 22 tbsp |
| 130g | 1½ cups | 23 tbsp |
| 140g | 1½ cups | 25 tbsp |
| 150g | 1⅔ cups | 27 tbsp |
| 160g | 1¾ cups | 28 tbsp |
| 165g | 1⅞ cups | 29 tbsp |
| 170g | 1⅞ cups | 30 tbsp |
| 175g | 2 cups | 31 tbsp |
| 180g | 2 cups | 32 tbsp |
| 185g | 2 cups | 33 tbsp |
| 190g | 2⅛ cups | 34 tbsp |
| 200g | 2¼ cups | 36 tbsp |
| 220g | 2½ cups | 39 tbsp |
| 225g | 2½ cups | 40 tbsp |
| 227g | 2½ cups | 40 tbsp |
| 230g | 2½ cups | 41 tbsp |
| 240g | 2⅔ cups | 43 tbsp |
| 250g | 2¾ cups | 44 tbsp |
| 255g | 2⅞ cups | 45 tbsp |
| 260g | 2⅞ cups | 46 tbsp |
| 275g | 3 cups | 49 tbsp |
| 280g | 3⅛ cups | 50 tbsp |
| 300g | 3⅓ cups | 53 tbsp |
| 320g | 3½ cups | 57 tbsp |
| 340g | 3¾ cups | 60 tbsp |
| 350g | 3⅞ cups | 62 tbsp |
| 360g | 4 cups | 64 tbsp |
| 375g | 4⅛ cups | 67 tbsp |
| 390g | 4⅓ cups | 69 tbsp |
| 400g | 4½ cups | 71 tbsp |
| 410g | 4½ cups | 73 tbsp |
| 420g | 4⅔ cups | 75 tbsp |
| 450g | 5 cups | 80 tbsp |
| 454g | 5 cups | 81 tbsp |
| 480g | 5⅓ cups | 85 tbsp |
| 500g | 5½ cups | 89 tbsp |
| 550g | 6⅛ cups | 98 tbsp |
| 560g | 6¼ cups | 100 tbsp |
| 600g | 6⅔ cups | 107 tbsp |
| 650g | 7¼ cups | 116 tbsp |
| 700g | 7¾ cups | 124 tbsp |
| 750g | 8⅓ cups | 133 tbsp |
| 800g | 8⅞ cups | 142 tbsp |
| 900g | 10 cups | 160 tbsp |
| 1000g | 11⅛ cups | 178 tbsp |
Dedicated oats amount guides link directly; other rows link to the all-ingredient amount chart.
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:
| Type | 1 cup | vs oats |
|---|---|---|
| Oats | 90g | — |
| Rice (Uncooked) | 185g | +95g |
| Chocolate Chips | 170g | +80g |
| Cocoa Powder | 86g | -4g |
| Cornstarch | 128g | +38g |
| Breadcrumbs | 108g | +18g |
| Baking Powder | 220g | +130g |
| Baking Soda | 288g | +198g |
| Salt | 288g | +198g |
| Kosher Salt | 241g | +151g |
| Diamond Crystal Kosher Salt | 128g | +38g |
| Instant Yeast | 150g | +60g |
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.
Other Popular Ingredients
Frequently Asked 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.