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Grains, Rice & Seeds Grams to Cups Conversion Guide

Grains, legumes, and oilseeds vary widely in particle geometry, moisture content, and bulk density. 1 US cup of dry rolled oats weighs only 90g, while dense raw white rice weighs 185g, and dry chickpeas weigh 200g. Learn how to convert raw grains and seeds for bread, granola, and porridge recipes with complete scientific accuracy.

Understanding Grain & Seed Bulk Density in Baking

Bulk density measures the mass of granular solids divided by the total volume they occupy, including the air spaces between individual seeds or kernels. Coarse oat flakes leave large air voids, resulting in a low density of 90g per US cup. Small spherical seeds like chia (160g/cup) or raw quinoa (170g/cup) pack far more tightly into measuring vessels.

Furthermore, raw grains absorb up to 2.5 to 3 times their weight in water during boiling or baking. Measuring uncooked grains by weight before liquid addition is the only way to ensure reliable culinary outcomes.

Instant Grain & Seed Grams to Cups Calculator

Convert oats, rice, quinoa, chia seeds, and legumes instantly with verified test lab metrics.

Weight in Grams (g)90 grams

grams

Select Baking Ingredient (69 Verified)

Cup Standard

Measuring Technique

Calculated Volume

0.83 cups

approx 3/4 cup + 1 tbsp

1 Cup3/41/21/4

Tablespoons13.3 tbsp

Teaspoons40.0 tsp

Ounces3.53 oz

💡 Measuring Advice:USDA

Spoon into measuring cup and level off with a straight knife edge.

Density Reference

Master Grain, Legume & Seed Density Table

Uncooked weights for US Legal Cups (240ml), Metric Cups (250ml), and Imperial Cups (284ml).

Grain / Seed Item	1 US Cup (g)	Metric Cup (g)	Imperial Cup (g)	Category	Dedicated Guide
Rolled Oats (Old-Fashioned)	90 g	94 g	106 g	grain	Rolled Oats (Old-Fashioned) Chart→
Quick-Cooking Oats	85 g	89 g	101 g	grain	Quick-Cooking Oats Chart→
Uncooked White Rice	185 g	193 g	219 g	grain	Uncooked White Rice Chart→
Uncooked Brown Rice	190 g	198 g	225 g	grain	Uncooked Brown Rice Chart→
Uncooked Quinoa	170 g	177 g	201 g	grain	Uncooked Quinoa Chart→
Yellow Cornmeal	150 g	156 g	177 g	grain	Yellow Cornmeal Chart→
Polenta (Coarse)	160 g	167 g	189 g	grain	Polenta (Coarse) Chart→
Lentils (Dry)	192 g	200 g	227 g	other	Lentils (Dry) Chart→
Dry Chickpeas (Garbanzo Beans)	200 g	208 g	237 g	other	Dry Chickpeas (Garbanzo Beans) Chart→
Chia Seeds	160 g	167 g	189 g	other	Chia Seeds Chart→
Flax Seeds (Whole)	149 g	155 g	176 g	other	Flax Seeds (Whole) Chart→
Sesame Seeds	145 g	151 g	171 g	other	Sesame Seeds Chart→
Sunflower Seeds (Shelled)	128 g	133 g	151 g	nut	Sunflower Seeds (Shelled) Chart→
Pumpkin Seeds (Pepitas)	113 g	118 g	134 g	nut	Pumpkin Seeds (Pepitas) Chart→

Uncooked vs Cooked Grain Weight: Why Recipes Specify Raw

Recipe ingredient lists almost universally state raw or dry weights (e.g., "100g dry quinoa" or "1 cup rolled oats"). During hydration:

White Rice: 1 cup raw (185g) yields approx 3 cups cooked rice (~500g).
Rolled Oats: 1 cup raw (90g) yields approx 2 cups cooked oatmeal (~240g).
Quinoa: 1 cup raw (170g) yields approx 3 cups cooked quinoa (~420g).

Always measure dry before boiling to prevent excess liquid absorption or underhydrated bakes.

Seeds in Baking — Tablespoon vs Cup Measurement

Because seeds (chia, flax, sesame, sunflower, pumpkin) are typically used in smaller quantities as bread toppings or egg replacement gels, recipes frequently call for tablespoons rather than full cups:

Chia Seeds10.0 g / tbsp160g / Cup

Flax Seeds9.3 g / tbsp149g / Cup

Sesame Seeds9.1 g / tbsp145g / Cup

Sunflower Seeds8.0 g / tbsp128g / Cup

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