Grains and starches
Rolled oats: Cups to Grams
One US cup of rolled oats weighs 89 g, which is 3.14 oz, by the King Arthur Baking ingredient weight chart. A tablespoon is 5.56 g and a teaspoon 1.85 g. A 250 ml metric cup holds 94 g. To go the other way, 100 g of rolled oats is 1 cup plus 2 tablespoons.
Weight
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Rolled oats conversion chart
| Measure | Grams | Ounces |
|---|---|---|
| 1 teaspoon | 1.85 g | 0.07 oz |
| 1 tablespoon | 5.56 g | 0.2 oz |
| 1/8 cup | 11.1 g | 0.39 oz |
| 1/4 cup | 22.3 g | 0.78 oz |
| 1/3 cup | 29.7 g | 1.05 oz |
| 1/2 cup | 44.5 g | 1.57 oz |
| 2/3 cup | 59.3 g | 2.09 oz |
| 3/4 cup | 66.8 g | 2.35 oz |
| 1 cup | 89 g | 3.14 oz |
| 1 1/2 cups | 134 g | 4.71 oz |
| 2 cups | 178 g | 6.28 oz |
| 3 cups | 267 g | 9.42 oz |
| 4 cups | 356 g | 12.6 oz |
Grams of rolled oats to cups
| Weight | Cups, decimal | Nearest kitchen measure |
|---|---|---|
| 25 g | 0.28 | 1/4 cup plus 1 1/2 teaspoons |
| 50 g | 0.56 | 1/2 cup plus 1 tablespoon |
| 75 g | 0.84 | 3/4 cup plus 1 tablespoon plus 1 1/2 teaspoons |
| 100 g | 1.12 | 1 cup plus 2 tablespoons |
| 125 g | 1.4 | 1 1/3 cups plus 1 tablespoon plus 1/2 teaspoon |
| 150 g | 1.69 | 1 2/3 cups |
| 200 g | 2.25 | 2 1/4 cups |
| 250 g | 2.81 | 2 3/4 cups plus 1 tablespoon |
| 500 g | 5.62 | 5 2/3 cups |
Where the figure comes from
The weight on this page is from the King Arthur Baking ingredient weight chart, which lists rolled oats as 1 cup = 89 g. Scaled to one US cup of 236.59 ml, that is 89 g. Every other number on the page is that figure multiplied or divided.
The chart entry is for: Old-fashioned or quick-cooking.
grams = cups x 89
cups = grams / 89
For example, 1 1/2 cups of rolled oats is 1.5 x 89 = 134 g, and 300 g is 300 / 89 = 3.37 cups.
How rolled oats compares by the cup
A cup measures volume, so its weight depends on what fills it. A cup of rolled oats is 60.8 percent lighter than a cup of water (227 g). It is 25.8 percent lighter than a cup of all-purpose flour (120 g).
Other grains and starches from the same chart, per US cup:
- Long grain rice, dry: 198 g, 109 g more than rolled oats
- Cornmeal: 138 g, 49 g more than rolled oats
- Cornstarch: 112 g, 23 g more than rolled oats
Nutrition in a cup of rolled oats
These figures apply USDA FoodData Central values for cereals, oats, regular and quick, not fortified, dry to the 89 g cup used on this page.
| Nutrient | Per tablespoon | Per cup | Per 100 g |
|---|---|---|---|
| Calories | 21 kcal | 337 kcal | 379 kcal |
| Total fat | 0.36 g | 5.8 g | 6.52 g |
| Saturated fat | 0.06 g | 0.99 g | 1.11 g |
| Carbohydrate | 3.77 g | 60.3 g | 67.7 g |
| Fiber | 0.56 g | 8.99 g | 10.1 g |
| Total sugars | 0.06 g | 0.88 g | 0.99 g |
| Protein | 0.73 g | 11.7 g | 13.2 g |
| Sodium | 0 mg | 5 mg | 6 mg |
The two sources do not agree on what a cup weighs. USDA lists a cup of this food at 81 g, which is 8 g less than the 89 g in the baking chart. Products and the way a cup is filled both differ, which is the reason a recipe that gives grams is easier to repeat than one that gives cups. This page uses the baking chart figure throughout.
US cup or metric cup
A US cup is 236.59 ml and a metric cup, used in Australia, New Zealand and Canada, is 250 ml. The metric cup is 5.7 percent larger, so it holds 94 g of rolled oats against 89 g. Tablespoons and teaspoons on this page are US spoons. The calculator above has a switch for the cup size.
Frequently asked questions
How many grams is 1 cup of rolled oats?
89 g, or 3.14 oz, for a US cup of 236.59 ml. A metric cup of 250 ml holds 94 g.
How many grams is a tablespoon of rolled oats?
5.56 g. A teaspoon is 1.85 g. There are 16 tablespoons in a US cup, so the figure is the cup weight of 89 g divided by 16.
How many cups is 100 grams of rolled oats?
1 cup plus 2 tablespoons: 100 g divided by 89 g per cup is 1.12 cup. 250 g is 2.81 cups.
How many grams is half a cup of rolled oats?
44.5 g. A quarter cup is 22.3 g and a third of a cup is 29.7 g.