How much does 100 ml flour weigh? Some recipes use ml and some use oz. To be able to follow a recipe it’s good to know how to convert weight and volume.
Fruit and berries, dried |
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| Apple, dried i bits | 1 tbsp: 5 grams | 100 ml / 3.5 fl oz: 35 grams | 1 cup: 83 grams |
| Apricots, dried | 1 piece: 8-9 grams | ||
| Coconut, grated | 1 tbsp: 5 grams | 100 ml / 3.5 fl oz: 32 grams | 1 cup: 76 grams |
| Cranberries, dried | 1 tbsp: 8 grams | 100 ml / 3.5 fl oz: 55 grams | 1 cup: 130 grams |
| Figs, dried | 1 piece: 15 grams | ||
| Goji berries | 1 tbsp: 7 grams | 100 ml / 3.5 fl oz: 48 grams | 1 cup: 114 grams |
| Raisins | 1 tbsp: 10 grams | 100 ml / 3.5 fl oz: 67 grams | 1 cup: 159 grams |
Fruit and berries, fresh |
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| Blueberries | 1 tbsp: 10 grams | 100 ml / 3.5 fl oz: 70 grams | 1 cup: 166 grams |
| Raspberries | 1 tbsp: 10 grams | 100 ml / 3.5 fl oz: 70 grams | 1 cup: 166 grams |
Nuts and seeds |
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| Almond flakes | 1 tbsp: 5 grams | 100 ml / 3.5 fl oz: 35 grams | 1 cup: 83 grams |
| Almonds, whole | 1 tbsp: 8 grams | 100 ml / 3.5 fl oz: 55 grams | 1 cup: 130 grams |
| Chia seeds, whole | 1 tbsp: 10 grams | 100 ml / 3.5 fl oz: 68 grams | 1 cup: 161 grams |
| Hazelnuts, whole | 1 tbsp: 8 grams | 100 ml / 3.5 fl oz: 55 grams | 1 cup: 130 grams |
| Linseeds / Flax seeds, whole | 1 tbsp: 9 grams | 100 ml / 3.5 fl oz: 63 grams | 1 cup: 149 grams |
| Psyllium seeds, whole | 1 tbsp: 9 grams | 100 ml / 3.5 fl oz: 62 grams | 1 cup: 147 grams |
| Pumpkin seeds | 1 tbsp: 7 grams | 100 ml / 3.5 fl oz: 50 grams | 1 cup: 119 grams |
| Sesame seeds | 1 tbsp: 9 grams | 100 ml / 3.5 fl oz: 60 grams | 1 cup: 142 grams |
| Sunflower seeds | 1 tbsp: 8 grams | 100 ml / 3.5 fl oz: 56 grams | 1 cup: 133 grams |
Grain, rice and pasta |
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| Buckwheats, whole, unboiled | 1 tbsp: 7 grams | 100 ml / 3.5 fl oz: 45 grams | 1 cup: 107 grams |
| Bulgur, whole, unboiled | 1 tbsp: 13 grams | 100 ml / 3.5 fl oz: 85 grams | 1 cup: 201 grams |
| Bulgur, crushed, unboiled | 1 tbsp: 12 grams | 100 ml / 3.5 fl oz: 80 grams | 1 cup: 190 grams |
| Fiber oats, unboiled | 1 tbsp: 6 grams | 100 ml / 3.5 fl oz: 40 grams | 1 cup: 95 grams |
| Oats for porridge, whole, unboiled | 1 tbsp: 5 grams | 100 ml / 3.5 fl oz: 35 grams | 1 cup: 83 grams |
| Oats for food, whole, unboiled | 1 tbsp: 10 grams | 100 ml / 3.5 fl oz: 65 grams | 1 cup: 154 grams |
| Pot barley, unboiled | 1 tbsp: 11 grams | 100 ml / 3.5 fl oz: 70 grams | 1 cup: 166 grams |
| Semolina, unboiled | 1 tbsp: 11 grams | 100 ml / 3.5 fl oz: 76 grams | 1 cup: 180 grams |
| Quinoa, tricoloure, unboiled | 1 tbsp: 11 grams | 100 ml / 3.5 fl oz: 75 grams | 1 cup: 178 grams |
| Quinoa flakes (for porridge), unboiled | 1 tbsp: 8 grams | 100 ml / 3.5 fl oz: 50 grams | 1 cup: 119 grams |
| Rice, Avorio rice, unboiled | 1 tbsp: 13 grams | 100 ml / 3.5 fl oz: 84 grams | 1 cup: 199 grams |
| Rye flakes, whole, unboiled | 1 tbsp: 5 grams | 100 ml / 3.5 fl oz: 35 grams | 1 cup: 83 grams |
| Wheat, whole, unboiled | 1 tbsp: 11 grams | 100 ml / 3.5 fl oz: 72 grams | 1 cup: 171 grams |
Flour |
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| Almond flour | 1 tbsp: 7 grams | 100 ml / 3.5 fl oz: 46 grams | 1 cup: 109 grams |
| Breadcrumbs | 1 tbsp: 8 grams | 100 ml / 3.5 fl oz: 50 grams | 1 cup: 119 grams |
| Buckwheat flour | 1 tbsp: 9 grams | 100 ml / 3.5 fl oz: 60 grams | 1 cup: 142 grams |
| Chickpea flour | 1 tbsp: 9 grams | 100 ml / 3.5 fl oz: 60 grams | 1 cup: 142 grams |
| Coconut flour | 1 tbsp: 8 grams | 100 ml / 3.5 fl oz: 52 grams | 1 cup: 123 grams |
| Dinkelflour, wholemeal | 1 tbsp: 9 grams | 100 ml / 3.5 fl oz: 60 grams | 1 cup: 142 grams |
| Dinkel flour, sifted | 1 tbsp: 9 grams | 100 ml / 3.5 fl oz: 60 grams | 1 cup: 142 grams |
| Graham flour | 1 tbsp: 9 grams | 100 ml / 3.5 fl oz: 60 grams | 1 cup: 142 grams |
| Rosehip flour | 1 tbsp: 11 grams | 100 ml / 3.5 fl oz: 75 grams | 1 cup: 178 grams |
| Soy flour | 1 tbsp: 9 grams | 100 ml / 3.5 fl oz: 60 grams | 1 cup: 142 grams |
| Wheatgerm | 1 tbsp: 5 grams | 100 ml / 3.5 fl oz: 35 grams | 1 cup: 83 grams |
| Wheat flour | 1 tbsp: 9 grams | 100 ml / 3.5 fl oz: 60 g | 1 cup: 142 grams |
Beans, lentils and peas |
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| Chickpeas, boiled | 1 tbsp: 10 grams | 100 ml / 3.5 fl oz: 70 grams | 1 cup: 166 grams |
| Lentils, green, boiled | 1 tbsp: 10 grams | 100 ml / 3.5 fl oz: 70 grams | 1 cup: 166 grams |
| Lentils, green, dried | 1 tbsp: 12 grams | 100 ml / 3.5 fl oz: 80 grams | 1 cup: 190 grams |
| Lentils, red, boiled | 1 tbsp: 16 grams | 100 ml / 3.5 fl oz: 105 grams | 1 cup: 249 grams |
| Lentils, red, dried | 1 tbsp: 12 grams | 100 ml / 3.5 fl oz: 80 grams | 1 cup: 190 grams |
| Mungbeans, boiled | 1 tbsp: 11 grams | 100 ml / 3.5 fl oz: 70 grams | 1 cup: 166 grams |
| Mungbeans, dried | 1 tbsp: 13 grams | 100 ml / 3.5 fl oz: 85 grams | 1 cup: 201 grams |
| Peas, green, boiled | 1 tbsp: 8 grams | 100 ml / 3.5 fl oz: 55 grams | 1 cup: 130 grams |
| Soy beans, green, boiled | 1 tbsp: 8 grams | 100 ml / 3.5 fl oz: 50 grams | 1 cup: 119 grams |
Sugar, honey and syrup |
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| Honey | 1 tbsp: 18 grams | 100 ml / 3.5 fl oz: 120-140 grams | 1 cup: 308 grams |
| Sugar | 1 tbsp: 13 grams | 100 ml / 3.5 fl oz: 85 grams | 1 cup: 201 grams |
Oil and butter |
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| Flax seed oil | 1 tbsp: 13 grams | 100 ml / 3.5 fl oz: 90 grams | 1 cup: 213 grams |
| Olive oil | 1 tbsp: 13 grams | 100 ml / 3.5 fl oz: 90 grams | 1 cup: 213 grams |
| Butter | 1 tbsp: 15 grams | 100 ml / 3.5 fl oz: 100 grams | 1 cup: 237 grams |
Dairy products and cheese |
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| Cottage cheese | 1 tbsp: 15 grams | 100 ml / 3.5 fl oz: 100 grams | 1 cup: 237 grams |
| Cheese, grated | 1 tbsp: 5 grams | 100 ml / 3.5 fl oz: 35 grams | 1 cup: 83 grams |
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