Ingredient Density Chart
The complete printable reference — 254 ingredients with exact grams per cup, tablespoon, teaspoon, and kg-to-cups. Densities sourced from FSSAI & USDA (1 US cup = 240 ml, level measure).
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How to use: find your ingredient, read 1 cup in grams. For any amount, multiply: grams = cups × grams-per-cup. Use the Recipe Scaler for automatic scaling and shopping lists.
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🍚 Rice & Grains
18 ingredients
| Ingredient | 1 Cup (g) | 1 Tbsp (g) | 1 Tsp (g) | 1 kg = Cups | ₹/kg |
|---|---|---|---|---|---|
| Basmati Rice (raw) · बासमती चावल | 185g | 11.6g | 3.9g | 5.4 | ₹95 |
| Sona Masoori Rice · सोना मसूरी | 190g | 11.9g | 4.0g | 5.3 | ₹75 |
| Toor Dal Rice (raw) · चावल | 185g | 11.6g | 3.9g | 5.4 | ₹95 |
| Poha (Flattened Rice) · पोहा | 100g | 6.3g | 2.1g | 10.0 | ₹110 |
| Rava / Suji (Semolina) · रवा / सूजी | 175g | 10.9g | 3.6g | 5.7 | ₹90 |
| Bulgur Wheat · दलिया | 140g | 8.8g | 2.9g | 7.1 | ₹90 |
| Quinoa · क्विनोआ | 170g | 10.6g | 3.5g | 5.9 | ₹450 |
| Millet (Bajra) · बाजरा | 190g | 11.9g | 4.0g | 5.3 | ₹60 |
| Foxtail Millet · कंगनी | 175g | 10.9g | 3.6g | 5.7 | ₹180 |
| Rice (short-grain) · चावल (छोटे दाने) | 195g | 12.2g | 4.1g | 5.1 | ₹80 |
| Rice (Arborio) · अर्बोरियो चावल | 195g | 12.2g | 4.1g | 5.1 | ₹200 |
| Rice (steamed) · पके चावल | 185g | 11.6g | 3.9g | 5.4 | ₹80 |
| Sushi Rice · सुशी चावल | 195g | 12.2g | 4.1g | 5.1 | ₹150 |
| Ramen Noodles · रामेन नूडल्स | 200g | 12.5g | 4.2g | 5.0 | ₹150 |
| Rice Cakes (tteok) · 떡 | 150g | 9.4g | 3.1g | 6.7 | ₹150 |
| Spaghetti (dry) · स्पैघेटी | 100g | 6.3g | 2.1g | 10.0 | ₹120 |
| Pasta (small) · पास्ता (छोटा) | 100g | 6.3g | 2.1g | 10.0 | ₹120 |
| Lasagna Sheets · लेसाग्ना शीट्स | 100g | 6.3g | 2.1g | 10.0 | ₹150 |
🍛 Dal & Lentils
15 ingredients
| Ingredient | 1 Cup (g) | 1 Tbsp (g) | 1 Tsp (g) | 1 kg = Cups | ₹/kg |
|---|---|---|---|---|---|
| Toor Dal (Arhar) · तूर दाल | 200g | 12.5g | 4.2g | 5.0 | ₹140 |
| Chana Dal · चना दाल | 210g | 13.1g | 4.4g | 4.8 | ₹120 |
| Moong Dal · मूंग दाल | 195g | 12.2g | 4.1g | 5.1 | ₹150 |
| Masoor Dal · मसूर दाल | 190g | 11.9g | 4.0g | 5.3 | ₹130 |
| Urad Dal (whole) · उरद दाल | 195g | 12.2g | 4.1g | 5.1 | ₹170 |
| Urad Dal (split, black) · काली उरद | 190g | 11.9g | 4.0g | 5.3 | ₹150 |
| Rajma (Kidney Beans) · राजमा | 180g | 11.3g | 3.8g | 5.6 | ₹160 |
| Kabuli Chana (Chickpeas) · काबुली चना | 165g | 10.3g | 3.4g | 6.1 | ₹150 |
| Choley (Kala Chana) · काले चने | 175g | 10.9g | 3.6g | 5.7 | ₹110 |
| Lobia (Black-eyed Peas) · लोबिया | 170g | 10.6g | 3.5g | 5.9 | ₹130 |
| Green Peas (dried) · मटर | 165g | 10.3g | 3.4g | 6.1 | ₹150 |
| Black Urad Dal · काली उरद दाल | 195g | 12.2g | 4.1g | 5.1 | ₹170 |
| Black Beans · काली बीन्स | 175g | 10.9g | 3.6g | 5.7 | ₹120 |
| Cannellini Beans · कैनेलिनी बीन्स | 175g | 10.9g | 3.6g | 5.7 | ₹150 |
| White Beans (fabes) · सफेद बीन्स | 175g | 10.9g | 3.6g | 5.7 | ₹150 |
🫓 Flours & Atta
17 ingredients
| Ingredient | 1 Cup (g) | 1 Tbsp (g) | 1 Tsp (g) | 1 kg = Cups | ₹/kg |
|---|---|---|---|---|---|
| Whole Wheat Atta · आटा | 120g | 7.5g | 2.5g | 8.3 | ₹45 |
| Maida (All-Purpose Flour) · मैदा | 125g | 7.8g | 2.6g | 8.0 | ₹50 |
| Besan (Gram Flour) · बेसन | 92g | 5.8g | 1.9g | 10.9 | ₹75 |
| Rice Flour · चावल का आटा | 155g | 9.7g | 3.2g | 6.5 | ₹80 |
| Jowar Flour (Sorghum) · ज्वार का आटा | 120g | 7.5g | 2.5g | 8.3 | ₹70 |
| Bajra Flour (Millet) · बाजरे का आटा | 130g | 8.1g | 2.7g | 7.7 | ₹65 |
| Nachni / Ragi Flour · रागी का आटा | 120g | 7.5g | 2.5g | 8.3 | ₹90 |
| Sattu Flour · सत्तू | 95g | 5.9g | 2.0g | 10.5 | ₹120 |
| Corn Flour / Starch · मकई का आटा | 120g | 7.5g | 2.5g | 8.3 | ₹60 |
| Bread Flour · ब्रेड का आटा | 127g | 7.9g | 2.6g | 7.9 | ₹60 |
| Breadcrumbs (dry) · ब्रेड क्रम्ब्स | 108g | 6.8g | 2.3g | 9.3 | ₹120 |
| Semolina (Rava/Sooji) · रवा/सूजी | 175g | 10.9g | 3.6g | 5.7 | ₹90 |
| Gram Flour (Besan) · बेसन | 92g | 5.8g | 1.9g | 10.9 | ₹75 |
| Breadcrumbs · ब्रेडक्रंब्स | 112g | 7g | 2.3g | 8.9 | ₹120 |
| Tapioca Flour · टैपिओका आटा | 120g | 7.5g | 2.5g | 8.3 | ₹100 |
| Plain Flour · आटा | 125g | 7.8g | 2.6g | 8.0 | ₹50 |
| Pizza Dough · पिज़्ज़ा डो | 250g | 15.6g | 5.2g | 4.0 | ₹80 |
🌶️ Spices (Masale)
37 ingredients
🍬 Sugar & Sweeteners
9 ingredients
| Ingredient | 1 Cup (g) | 1 Tbsp (g) | 1 Tsp (g) | 1 kg = Cups | ₹/kg |
|---|---|---|---|---|---|
| Sugar (granulated) · चीनी | 200g | 12.5g | 4.2g | 5.0 | ₹45 |
| Brown Sugar · ब्राउन शुगर | 220g | 13.8g | 4.6g | 4.5 | ₹90 |
| Jaggery (Gud, grated) · गुड़ | 240g | 15g | 5.0g | 4.2 | ₹80 |
| Powdered Sugar · पिसी चीनी | 120g | 7.5g | 2.5g | 8.3 | ₹60 |
| Honey · शहद | 340g | 21.3g | 7.1g | 2.9 | ₹350 |
| Stevia Powder · स्टीविया | 30g | 1.9g | 0.6g | 33.3 | ₹3000 |
| Dark Chocolate · डार्क चॉकलेट | 170g | 10.6g | 3.5g | 5.9 | ₹500 |
| Ladyfinger Biscuits · लेडीफिंगर बिस्कुट | 100g | 6.3g | 2.1g | 10.0 | ₹400 |
| Sugar (for caramel) · चीनी (कैरामेल) | 200g | 12.5g | 4.2g | 5.0 | ₹40 |
🫒 Oils & Ghee
8 ingredients
| Ingredient | 1 Cup (g) | 1 Tbsp (g) | 1 Tsp (g) | 1 kg = Cups | ₹/kg |
|---|---|---|---|---|---|
| Mustard Oil · सरसों का तेल | 220g | 13.8g | 4.6g | 4.5 | ₹160 |
| Ghee (Clarified Butter) · घी | 220g | 13.8g | 4.6g | 4.5 | ₹650 |
| Coconut Oil · नारियल का तेल | 218g | 13.6g | 4.5g | 4.6 | ₹200 |
| Sunflower Oil · सूरजमुखी तेल | 218g | 13.6g | 4.5g | 4.6 | ₹150 |
| Sesame Oil (Til) · तिल का तेल | 218g | 13.6g | 4.5g | 4.6 | ₹350 |
| Olive Oil · जैतून का तेल | 218g | 13.6g | 4.5g | 4.6 | ₹600 |
| Vegetable Oil · वनस्पति तेल | 218g | 13.6g | 4.5g | 4.6 | ₹120 |
| Sesame Oil · तिल का तेल | 218g | 13.6g | 4.5g | 4.6 | ₹400 |
🥛 Dairy
16 ingredients
| Ingredient | 1 Cup (g) | 1 Tbsp (g) | 1 Tsp (g) | 1 kg = Cups | ₹/kg |
|---|---|---|---|---|---|
| Milk (full fat) · दूध | 244g | 15.3g | 5.1g | 4.1 | ₹60 |
| Curd / Dahi · दही | 245g | 15.3g | 5.1g | 4.1 | ₹70 |
| Paneer (cubed) · पनीर | 120g | 7.5g | 2.5g | 8.3 | ₹450 |
| Cream (malai) · मलाई | 230g | 14.4g | 4.8g | 4.3 | ₹250 |
| Butter (unsalted) · मक्खन | 227g | 14.2g | 4.7g | 4.4 | ₹550 |
| Mozzarella (shredded) · मोज़ेरेला | 113g | 7g | 2.3g | 8.8 | ₹600 |
| Parmesan (grated) · परमेसन | 100g | 6.3g | 2.1g | 10.0 | ₹1200 |
| Milk Powder · दूध पाउडर | 110g | 6.9g | 2.3g | 9.1 | ₹400 |
| Khoya / Mawa (grated) · खोया / मावा | 220g | 13.8g | 4.6g | 4.5 | ₹480 |
| Yogurt (curd) · दही | 245g | 15.3g | 5.1g | 4.1 | ₹60 |
| Cream Cheese · क्रीम चीज़ | 230g | 14.4g | 4.8g | 4.3 | ₹300 |
| Mascarpone · मस्कारपोन | 230g | 14.4g | 4.8g | 4.3 | ₹500 |
| Ricotta · रिकोट्टा | 225g | 14.1g | 4.7g | 4.4 | ₹350 |
| Pecorino Romano (grated) · पेकोरिनो रोमानो | 100g | 6.3g | 2.1g | 10.0 | ₹800 |
| Mozzarella (fresh) · मोज़ेरेला | 125g | 7.8g | 2.6g | 8.0 | ₹400 |
| Tofu (cubed) · टोफू | 252g | 15.8g | 5.3g | 4.0 | ₹200 |
🥬 Fresh & Veggies
44 ingredients
🍗 Non-Veg
35 ingredients
🧂 Other Ingredients
55 ingredients
Sources & Methodology
Grams-per-cup values are level measured at 1 US cup = 240 ml, taken from FSSAI food-composition data and USDA FoodData Central, cross-checked against Indian packaged-ingredient labels and the Indian Nutrition System for regional staples (grain sizes, milled dal, desiccated coconut, etc.).
- • USDA FoodData Central — fdc.nal.usda.gov (density & measure data)
- • FSSAI — National Food Composition Table (Indian staples)
- • Packaged-food labels and community-verified measurements for non-dry spiced ingredients
Where a source split, we used the value that matches standard Indian kitchen measuring-cup practice. Spoon measures are level, not heaped.
Building something? The same values are available as a machine-readable JSON dataset.
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