Rolled Oats: Complete Cup to Gram Conversion
1 cup of rolled oats weighs 90g (spooned, USDA standard) or varies by measuring technique. See the full 16-interval conversion table for all amounts below.
Rolled Oats Conversion Table
1 cup rolled oats = 90g (USDA FoodData Central basis. 1 cup = 240ml)
| Amount | Grams (g) | Ounces (oz) | Milliliters (ml) |
|---|---|---|---|
| 1/8 cup | 11.25g | 0.4 oz | 30 ml |
| 1/4 cup | 22.5g | 0.79 oz | 60 ml |
| 1/3 cup | 30g | 1.06 oz | 80 ml |
| 1/2 cup | 45g | 1.59 oz | 120 ml |
| 2/3 cup | 60g | 2.12 oz | 160 ml |
| 3/4 cup | 67.5g | 2.38 oz | 180 ml |
| 1 cup1 cup | 90g | 3.17 oz | 240 ml |
| 1 1/4 cups | 112.5g | 3.97 oz | 300 ml |
| 1 1/2 cups | 135g | 4.76 oz | 360 ml |
| 1 2/3 cups | 150g | 5.29 oz | 400 ml |
| 2 cups | 180g | 6.35 oz | 480 ml |
| 2 1/2 cups | 225g | 7.94 oz | 600 ml |
| 3 cups | 270g | 9.52 oz | 720 ml |
| 3 1/2 cups | 315g | 11.11 oz | 840 ml |
| 4 cups | 360g | 12.7 oz | 960 ml |
Source: USDA FoodData Central SR Legacy. Values shown for spooned (not packed) measurement unless specified.
Why Does 1 Cup of Rolled Oats Vary?
The weight of 1 cup depends on how you measure. USDA standard (spooned) = 90g.
Spooned & Leveled
Spoon the ingredient into the measuring cup, then level off with a straight edge. This is the standard method used by USDA FoodData Central.
Reference weightSifted
Sift the ingredient first, then spoon into the cup. Sifting aerates the ingredient, reducing weight by 10-20%.
~10-20% lighterScooped (packed)
Dip the cup directly into the bag and pack. This is the most inaccurate method — can be 20-30% heavier than spooned.
~20-30% heavierAbout Rolled Oats Density
Rolled oats (old-fashioned oats) are flat and large. 1 cup = 90g. Quick oats are cut smaller — same weight per cup. Steel-cut oats are different: 1 cup = 160g (denser, unrolled). Used for granola, cookies, overnight oats.
Pro tip: For consistent baking results, use a kitchen scale. Weight measurements eliminate the variability of cup measurement entirely. USDA values shown are based on the spooned & leveled method.
Rolled Oats: Grams to Cups Conversion
Convert rolled oats from grams back to cups, tablespoons, and teaspoons.
| Grams | Cups | Tablespoons | Teaspoons |
|---|---|---|---|
| 25g | 0.28 cups | 4.44 tbsp | 13.33 tsp |
| 50g | 0.56 cups | 8.89 tbsp | 26.67 tsp |
| 100g | 1.11 cups | 17.78 tbsp | 53.33 tsp |
| 150g | 1.67 cups | 26.67 tbsp | 80 tsp |
| 200g | 2.22 cups | 35.56 tbsp | 106.67 tsp |
| 250g | 2.78 cups | 44.44 tbsp | 133.33 tsp |
| 300g | 3.33 cups | 53.33 tbsp | 160 tsp |
| 400g | 4.44 cups | 71.11 tbsp | 213.33 tsp |
| 500g | 5.56 cups | 88.89 tbsp | 266.67 tsp |
Based on 1 cup rolled oats = 90g (USDA standard, spooned & leveled). 16 tablespoons = 1 cup. 48 teaspoons = 1 cup.
Related Ingredients
Direct Conversion Pages for Rolled Oats
Each page focuses on one conversion direction with a dedicated table.