Successful baking requires accurate cooking measurements, cooking equivalents, and cooking conversions between metric, imperial, and US cup measures.

Plus I’ve got FREE Kitchen Conversion Charts for you to make it all simple.

You may be confused with cooking conversions, temperature conversions, cups, ounces grams, liters, and pints.

Even the names of food change depending on where you are in the world.

What this website uses

These cooking conversion charts are a handy kitchen reference guide. Ditch The Carbs is an international website, so the cooking measurements are a useful tool to convert weight, volume, temperatures, and even ingredient names.

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Unless otherwise stated, I use a Standard US Cup which is 240ml, 5ml teaspoon (tsp), and a 15ml tablespoon (tbsp). The chart below shows the conversion from cups, ml, fl. oz, tsp, and tbsp.

The standard metric cup is 250ml, often used in NZ, UK, and CA. But who/where each cup is used is being muddied now with shops importing measuring cups from suppliers around the world.

Measuring cups, tbsp, and tsp

The most common kitchen measuring tools are teaspoons, tablespoons, and cups. It’s important that you know what sizes you have and what sizes a recipe uses. Knowing how many ml are in a cup and how many ml are in a tablespoon is imperative.

  • A standard tablespoon is 15ml which is 3 teaspoons.
  • A standard Australian tablespoon is 20ml, which is 4 teaspoons.

US cups to ounces and grams (baking ingredients and dairy)

These cooking conversion charts make it easy to convert US cups to ounces and grams.

All cooking ingredient conversion charts are as accurate as possible and most recipes on Ditch The Carbs have already been converted for you.

Cooking ingredients conversion charts – US cups to ounces and grams

Now you can easily find how many grams are in a cup of almond flour or how many cups is 50g of cocoa powder.

Almond flour1/4 cup25 g0.9 oz
1/2 cup50 g1.8 oz
1 cup1003.5 oz
Chocolate chips1/4 cup35 g1.2 oz
1/2 cup70 g2.5 oz
1 cup140 g4.9 oz
Cocoa powder1/4 cup25 g0.9 oz
1/2 cup50 g1.8 oz
1 cup100 g3.5 oz
Coconut (shredded)1/4 cup25g0.9 oz
1/2 cup45g1.6 oz
1 cup90g3.2 oz
Coconut flour1/4 cup25 g0.9 oz
1/2 cup50 g1.8 oz
1 cup100 g3.5 oz
Peanut butter 1/4 cup65 g2.3 oz
1/2 cup125 g4.4 oz
1 cup250 g8.8 oz
Sweetener1/4 cup30 g1 oz
1/2 cup50 g1.8 oz
1 cup100 g3.5 oz
Cooking conversion charts – US cups to ounces and grams

Dairy conversion charts – US cups to ounces and grams

How do you measure butter or cheese? Both butter and cheese are easiest to measure by weight (using grams or ounces) but some people prefer to use a cup to measure shredded cheese and in the US, you can measure butter by using sticks of butter that are pre-wrapped and pre-measured portions of butter.

  • 1/2 stick butter = 1/4 cup = 47 g = 1.6 oz
  • 1 stick of butter = 1/2 cup = 113 g = 4 oz
Butter1/4 cup47 g1.6 oz
(1 stick of butter)1/2 cup113 g4 oz
1 cup225 g7.9 oz
Cheese, shredded1/4 cup35 g1.2 oz
1/2 cup70 g2.5 oz
1 cup140 g4.9 oz
Cream cheese1/4 cup30 g1 oz
1/2 cup60 g2.1 oz
1 cup120 g4.2 oz
Diary conversion charts – US cups to ounces and grams

How to measure butter

How to measure butter using cups, sticks, grams, and ounces is one of the most common baking questions I am asked.

Butter is easiest to measure by weight (using grams or ounces) but some people prefer to measure sticks of butter (that are pre-wrapped and pre-measured portions of butter) or with a tablespoon.

1/2 stick4 tbsp1/4 cup2 oz57 g
1 stick8 tbsp1/2 cup4 oz113 g
2 stick16 tbsp1 cup8 oz227 g
3 sticks24 tbsp1.5 cups12 oz340 g
How to measure butter

How to convert egg sizes

It is important to know how to use the correct quantity or correct egg size in a recipe. Does the recipe call for medium or large eggs? Does the recipe call for liquid egg measurements? You can see all the handy egg conversion charts and the BEST 8 egg substitutes.

Baking pan conversions

How do you convert baking pans? These conversion charts will show you how much each cake tin will hold. You may need to adjust baking times according to the size and depth of your baking pan.

Type of panSize (inch)Size (cm)CupsVolume
Round pan6 x 2 15cm x 5cm4 cups950ml
8 x 220cm x 5cm6 cups1.4 litres
9 x 223cm x 5cm8 cups1.9 litres
Square pan8 x 8 x 220 x 20 x 58 cups1.9 litres
9 x 8 x 223 x 23 x 510 cups2.4 litres
10 x 8 x 225 x 25 x 512 cups2.8 litres
Rectangle11 x 7 x 228 x 18 x 56 cups 1.4 litres
13 x 9 x 233 x 25 x 514 cups3.3 litres
How to convert baking pans

Cooking conversion charts (printable)

International food names

It can be confusing to understand the names of food and the names of ingredients from around the world. These foon names, ingredient names, and alternative international names will help your baking success.

Cooking temperature conversions

Unless otherwise stated, my recipes have been created using fan bake (fan-forced) function. If you use regular bake you will need to increase the temperature by 10°C and increase cook time by 10-15 %. Cooking times are a guide only.

140 C275 F
160 C320 F
180 C350 F
200 C400 F
220 C425 F
240 C475 F

Cooking by weight or volume?

There is an eternal debate over the question is it better to cook by weight or by volume? I tend to use cook by weight because it is more accurate, but I also cook using measuring cups when recipes do not need to be very accurate or there is a large tolerance within the recipe.

Cooking by weight


  • It’s accurate
  • It’s easy to add each ingredient then “tare” or “zero” the electronic scales
  • You create less washing up as you use fewer measuring cups and spoons.

Cooking by cups


  • Quick and easy to scoop and measure.


  • Inaccurate.
  • The measured ingredient may be more or less depending on how firmly you pack the cup or how loosely you scoop the ingredients.

Measurement abbreviations

Standard/Imperial Measurement Abbreviations

tbsp = tablespoon (also TB, Tbl)
tsp = teaspoon
oz = ounce
fl. Oz = fluid ounce
c = cup
qt = quart
pt = pint
gal = gallon
lb = pound

Metric Measurement Abbreviations

ml = milliliter
g = grams
kg = kilogram
L = litre

Liquid Measurements Conversion Chart

8 fluid ounces = 1 cup = ½ pint = ¼ quart
16 fluid ounces = 2 cups = 1 pint = ½ quart
32 fluid ounces = 4 cups = 2 pints = 1 quart = ¼ gallon
128 fluid ounces = 16 cups = 8 pints = 4 quarts = 1 gallon


1 cup butter = 2 sticks = 8 ounces = 230 grams = 8 tablespoons

US to Metric Cooking Conversions


⅕ tsp = 1 ml
1 tsp = 5 ml
1 tbsp = 15 ml
1 fl ounce = 30 ml
1 cup = 237 ml
1 pint (2 cups) = 473 ml
1 quart (4 cups) = .95 liter
1 gallon (16 cups) = 3.8 liters
1 oz = 28 grams
1 pound = 454 grams


1 gram = .035 ounces
100 grams = 3.5 ounces
500 grams = 1.1 pounds
1 kilogram = 35 ounces

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