Two Cups of Flaxseed (whole) in Grams
2 cups of flaxseed (whole) weighs 298g (10.51 oz, 480ml) according to USDA FoodData Central (1 cup flaxseed (whole) = 149g, spooned and leveled method). 2 cups = 2 of a full cup (240ml). See the full conversion table below for all amounts from 1 tablespoon to 3 cups.
Flaxseed (whole) Cup-to-Gram Conversion Table
Full range from 1 tablespoon to 3 cups. The highlighted row shows 2 cups.
| Amount | Grams |
|---|---|
| 1 tbsp | 9.31g |
| 2 tbsp | 18.63g |
| 1/8 cup | 18.63g |
| 1/4 cup | 37.25g |
| 1/3 cup | 49.67g |
| 1/2 cup | 74.5g |
| 2/3 cup | 99.33g |
| 3/4 cup | 111.75g |
| 1 cup | 149g |
| 1 1/4 cups | 186.25g |
| 1 1/2 cups | 223.5g |
| 1 3/4 cups | 260.75g |
| 2 cupsthis page | 298g |
| 2 1/2 cups | 372.5g |
| 3 cups | 447g |
Source: USDA FoodData Central (FDC ID: 169414). 1 US cup = 240ml. Values use spooned-and-leveled method.
2 Cups of Different Ingredients — Weight Comparison
2 cups of different ingredients varies widely in weight because each has a different density. This matters when substituting ingredients in recipes.
| Ingredient | 2 Cups (g) |
|---|---|
| Sunflower Seeds (shelled) | 256g |
| Pumpkin Seeds (pepitas) | 258g |
| Sesame Seeds | 288g |
| Flaxseed (whole)current | 298g |
| Chia Seeds | 320g |
| Hemp Seeds (hulled) | 320g |
All values use USDA FoodData Central spooned-and-leveled method. Click any ingredient to see its full conversion table.
Measuring Flaxseed (whole) Accurately
Why weight matters: 2 cups of flaxseed (whole) can weigh anywhere from 253g to 358g depending on how you measure it. The USDA standard is 298g (spooned and leveled). Scooping directly from the container can add 10–20% extra weight, which affects recipe results — especially in baking.
About flaxseed (whole) density: Whole flaxseeds: 1 cup = 149g. Ground flaxseed (flax meal) is lighter: ~130g/cup. Ground flax is more digestible and bioavailable than whole. 1 tablespoon ground flax + 3 tablespoons water = 1 egg substitute (flax egg). USDA FDC 169414.
About 2 Cups as a Measurement
2 cups = 480ml = 1 US pint. This is the standard flour amount for many standard loaf cake and quick bread recipes. It is exactly equal to 1 US liquid pint and 32 tablespoons.
Two cups is the standard flour amount for a 9×5 inch loaf of quick bread, one batch of waffles, or a standard-size layer cake. At 480ml, it equals exactly 1 US pint of volume.
Frequently Asked Questions
How many grams is 2 cups of flaxseed (whole)?
2 cups of flaxseed (whole) weighs 298 grams (10.51 oz, 480ml). Based on USDA FoodData Central: 1 cup flaxseed (whole) = 149g, so 2 cups = 149 × 2.000 = 298g.
Is 2 cups of flaxseed (whole) the same weight every time?
The weight can vary slightly depending on measuring technique. Spooned and leveled gives 298g. Scooped (packed) can be 10–20% heavier. Sifted gives a lighter weight. The USDA standard (spooned and leveled) of 298g is the most reliable baseline for recipes.
How do I accurately measure 2 cups of flaxseed (whole)?
For accuracy, use a kitchen scale and weigh 298g of flaxseed (whole). If using measuring cups, spoon the flaxseed (whole) lightly into a 2 Cups measuring cup and level off the top with a straight edge. Avoid scooping directly from the container, which compacts the ingredient and adds extra weight.
How does 2 cups of flaxseed (whole) compare to other ingredients?
2 cups of different ingredients varies significantly: Sunflower Seeds (shelled) = 256g, Pumpkin Seeds (pepitas) = 258g, Sesame Seeds = 288g. This is because each ingredient has a different density.