Cooking Converter

Convert cooking measurements for common ingredients. Three tiers: Quick with cups-to-grams conversion, Extended with ingredient density table and recipe scaler, and Professional with full nutrition database and altitude baking adjustments.

⚡ Quick Calculator Get a fast estimate

Ingredient

Amount

Unit

1 cup of All-purpose Flour

125 g

Ounces (weight)

4.41 oz

Cups (250 ml)

1 cups

Tablespoons

16.67 tbsp

Teaspoons

50 tsp

Millilitres

250 ml

Note: Measurements are based on SA metric standard (1 cup = 250 ml, 1 tbsp = 15 ml, 1 tsp = 5 ml). Ingredient densities are approximate — sifted flour may weigh less.

How to Use This Converter

Select the ingredient, enter the amount you have, choose the unit, and see the equivalent in grams, cups, tablespoons, teaspoons, and millilitres. Different ingredients have different densities — 1 cup of flour is about 125 g, while 1 cup of honey is 340 g. This converter accounts for those differences.

South African recipes use metric standard cups (250 ml) and tablespoons (15 ml). The Extended Calculator adds a recipe scaler for scaling servings. The Professional Calculator includes a 50+ ingredient nutrition database and high-altitude baking adjustments for Johannesburg (~1 750 m).

Need more detail?

📊 Extended Calculator More options, charts, and scenario comparison

Volume Conversion

Amount

From

Result

250 ml

In mL

250

Volume to Weight (by Ingredient)

Ingredient

Amount

Volume Unit

1 cup of Flour (plain)

142,5 g

In kg

0,143

In oz

5,027

Density

0.57 g/mL

Recipe Scaler

Original Servings

Target Servings

Ingredient	Original	Scaled (6)
Flour	2 cup	3 cup
Sugar	1 cup	1,5 cup
Butter	125 g	187,5 g
Milk	250 ml	375 ml
Eggs	2 pcs	3 pcs

Scale factor: ×1,5

Ingredient Density Reference

Ingredient	Grams per cup (250 ml)	Grams per tbsp
All-purpose Flour	125 g	7.5 g
White Sugar	200 g	12 g
Brown Sugar (packed)	220 g	13.2 g
Butter	227 g	13.6 g
Milk / Water	240 g	14.4 g
Honey	340 g	20.4 g
Rolled Oats	90 g	5.4 g

SA Metric vs US Measures

SA metric cup = 250 ml | US cup = 236.6 ml (difference: ~5%)

SA tablespoon = 15 ml | US tablespoon = 14.79 ml (virtually equal)

SA teaspoon = 5 ml | US teaspoon = 4.93 ml (virtually equal)

For most recipes the cup difference is negligible. For precision baking, use grams.

Need full precision?

🔬 Professional Calculator Complete parameters, sensitivity analysis, and detailed breakdown

Ingredient Database (50+ items)

Ingredient

Amount

Unit

1 cup of Flour (plain)

143 g

In mL

250

In oz

5,03

Density

0.57 g/mL

Nutrition (per this measure)

Nutrient	Amount	Per 100g
Calories (kcal)	518,7	364
Protein (g)	14,3	10
Carbohydrates (g)	108	76
Fat (g)	1,43	1

High-Altitude Baking Adjustments

Your altitude (metres)

Closest reference: 1 500m

Ingredient/Setting	Adjustment
Liquid (water, milk)	+30mL/cup
Baking powder	-1mL/tsp
Sugar	-5mL/cup
Oven temperature	+10°C
Baking time	-3 min

Johannesburg (~1 750m) and Gauteng plateau require these adjustments to avoid flat cakes and dry baked goods.

Frequently Asked Questions

A cup is a volume measure, not a weight measure. Different ingredients have different densities (mass per volume). A cup of flour is 125 g because flour is light and airy; a cup of honey is 340 g because honey is much denser. Volume-to-weight conversion always depends on the ingredient.

The most accurate way to measure flour is by weight (grams) on a kitchen scale. If using cups, spoon the flour into the cup and level off the top with a knife — never scoop directly from the bag, as this compacts the flour and can add 20–30% extra by weight.

A South African metric cup (250 ml) divided by 15 ml per tablespoon = 16.67 tablespoons. In practice, recipes use 16 tablespoons per cup, with the remaining 10 ml (about 2 teaspoons) being negligible.

One tablespoon (15 ml) of butter weighs approximately 13–14 grams, as 1 cup of butter = 227 g and there are about 16.67 tablespoons per cup. Many South African recipe books use 250 g blocks of butter as a reference — that block equals about 1 cup + 1 tablespoon.

Cooking Converter

How to Use This Converter

Ingredient Density Reference

SA Metric vs US Measures

Frequently Asked Questions

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