Ingredient Density Chart
The complete printable reference — 118 ingredients with exact grams per cup, tablespoon, teaspoon, and kg-to-cups. Densities sourced from FSSAI & USDA (1 US cup = 240 ml, level measure).
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.
🍚 Rice & Grains
9 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 |
🍛 Dal & Lentils
11 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 |
🫓 Flours & Atta
11 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 | 100g | 6.3g | 2.1g | 10.0 | ₹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 | 128g | 8g | 2.7g | 7.8 | ₹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 |
🌶️ Spices (Masale)
19 ingredients
| Ingredient | 1 Cup (g) | 1 Tbsp (g) | 1 Tsp (g) | 1 kg = Cups | ₹/kg |
|---|---|---|---|---|---|
| Turmeric Powder · हल्दी | 120g | 7.5g | 2.5g | 8.3 | ₹350 |
| Red Chilli Powder · लाल मिर्च | 50g | 3.1g | 1.0g | 20.0 | ₹400 |
| Coriander Powder · धनिया पाउडर | 68g | 4.3g | 1.4g | 14.7 | ₹250 |
| Cumin Powder · जीरा पाउडर | 60g | 3.8g | 1.3g | 16.7 | ₹500 |
| Garam Masala · गरम मसाला | 60g | 3.8g | 1.3g | 16.7 | ₹800 |
| Cumin Seeds (Jeera) · जीरा | 48g | 3g | 1.0g | 20.8 | ₹450 |
| Mustard Seeds (Rai) · राई | 58g | 3.6g | 1.2g | 17.2 | ₹150 |
| Fenugreek Seeds (Methi) · मेथी दाना | 80g | 5g | 1.7g | 12.5 | ₹180 |
| Ajwain (Carom Seeds) · अजवाइन | 48g | 3g | 1.0g | 20.8 | ₹350 |
| Black Pepper Powder · काली मिर्च | 60g | 3.8g | 1.3g | 16.7 | ₹900 |
| Asafoetida (Hing) · हींग | 90g | 5.6g | 1.9g | 11.1 | ₹5000 |
| Amchur (Mango Powder) · आमचूर | 80g | 5g | 1.7g | 12.5 | ₹400 |
| Chaats Masala · चाट मसाला | 70g | 4.4g | 1.5g | 14.3 | ₹350 |
| Kashmiri Red Chilli · कश्मीरी लाल मिर्च | 40g | 2.5g | 0.8g | 25.0 | ₹450 |
| Fennel Seeds (Saunf) · सौंफ | 55g | 3.4g | 1.1g | 18.2 | ₹250 |
| Cardamom Powder · इलायची पाउडर | 55g | 3.4g | 1.1g | 18.2 | ₹2500 |
| Paprika · पैप्रिका | 50g | 3.1g | 1.0g | 20.0 | ₹500 |
| Oregano (dried) · ओरेगैनो | 55g | 3.4g | 1.1g | 18.2 | ₹1000 |
| Kasuri Methi (Dried Fenugreek) · कसूरी मेथी | 25g | 1.6g | 0.5g | 40.0 | ₹600 |
🍬 Sugar & Sweeteners
6 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 |
🫒 Oils & Ghee
6 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 |
🥛 Dairy
8 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 |
🥬 Fresh & Veggies
16 ingredients
| Ingredient | 1 Cup (g) | 1 Tbsp (g) | 1 Tsp (g) | 1 kg = Cups | ₹/kg |
|---|---|---|---|---|---|
| Onion (chopped) · प्याज़ | 160g | 10g | 3.3g | 6.3 | ₹35 |
| Tomato (chopped) · टमाटर | 180g | 11.3g | 3.8g | 5.6 | ₹40 |
| Garlic (minced) · लहसुन | 130g | 8.1g | 2.7g | 7.7 | ₹180 |
| Ginger (grated) · अदरक | 95g | 5.9g | 2.0g | 10.5 | ₹140 |
| Green Chilli (chopped) · हरी मिर्च | 90g | 5.6g | 1.9g | 11.1 | ₹60 |
| Coriander Leaves (chopped) · धनिया पत्ता | 60g | 3.8g | 1.3g | 16.7 | ₹80 |
| Potato (diced) · आलू | 150g | 9.4g | 3.1g | 6.7 | ₹30 |
| Capsicum (chopped) · शिमला मिर्च | 120g | 7.5g | 2.5g | 8.3 | ₹60 |
| Banana (mashed) · पका केला | 225g | 14g | 4.7g | 4.4 | ₹60 |
| Lettuce (shredded) · लेटस | 55g | 3.4g | 1.1g | 18.2 | ₹100 |
| Spinach (chopped) · पालक | 70g | 4.4g | 1.5g | 14.3 | ₹40 |
| Cauliflower (florets) · फूलगोभी | 100g | 6.3g | 2.1g | 10.0 | ₹45 |
| Carrot (grated) · गाजर | 110g | 6.9g | 2.3g | 9.1 | ₹40 |
| Okra (Bhindi) · भिंडी | 100g | 6.3g | 2.1g | 10.0 | ₹60 |
| Avocado (mashed) · एवोकाडो | 230g | 14.4g | 4.8g | 4.3 | ₹400 |
| Curry Leaves (Kadi Patta) · करी पत्ता | 8g | 0.5g | 0.2g | 125.0 | ₹200 |
🍗 Non-Veg
8 ingredients
| Ingredient | 1 Cup (g) | 1 Tbsp (g) | 1 Tsp (g) | 1 kg = Cups | ₹/kg |
|---|---|---|---|---|---|
| Chicken (boneless, diced) · चिकन | 140g | 8.8g | 2.9g | 7.1 | ₹240 |
| Chicken (bone-in, curry cut) · चिकन | 160g | 10g | 3.3g | 6.3 | ₹200 |
| Mutton (goat meat, diced) · मटन | 130g | 8.1g | 2.7g | 7.7 | ₹750 |
| Fish (Rohu/Basa fillet) · मछली | 135g | 8.4g | 2.8g | 7.4 | ₹280 |
| Prawns (shrimp) · झींगा | 120g | 7.5g | 2.5g | 8.3 | ₹550 |
| Egg (whole, beaten) · अंडा | 243g | 15.2g | 5.1g | 4.1 | ₹180 |
| Chicken (minced) · चिकन कीमा | 140g | 8.8g | 2.9g | 7.1 | ₹220 |
| Beef (minced, lean) · बीफ़ कीमा | 140g | 8.8g | 2.9g | 7.1 | ₹400 |
🧂 Other Ingredients
24 ingredients
| Ingredient | 1 Cup (g) | 1 Tbsp (g) | 1 Tsp (g) | 1 kg = Cups | ₹/kg |
|---|---|---|---|---|---|
| Coconut (desiccated) · नारियल | 90g | 5.6g | 1.9g | 11.1 | ₹250 |
| Coconut (fresh, grated) · ताज़ा नारियल | 100g | 6.3g | 2.1g | 10.0 | ₹100 |
| Peanuts · मूंगफली | 145g | 9.1g | 3.0g | 6.9 | ₹140 |
| Cashews · काजू | 140g | 8.8g | 2.9g | 7.1 | ₹900 |
| Almonds · बादाम | 143g | 8.9g | 3.0g | 7.0 | ₹900 |
| Raisins · किशमिश | 165g | 10.3g | 3.4g | 6.1 | ₹350 |
| Poppy Seeds (Khus Khus) · खसखस | 140g | 8.8g | 2.9g | 7.1 | ₹450 |
| Sesame Seeds · तिल | 144g | 9g | 3.0g | 6.9 | ₹250 |
| Cocoa Powder · कोको पाउडर | 86g | 5.4g | 1.8g | 11.6 | ₹450 |
| Salt (table) · नमक | 290g | 18.1g | 6.0g | 3.4 | ₹20 |
| Tamarind Paste · इमली | 260g | 16.3g | 5.4g | 3.8 | ₹150 |
| Coconut Milk · नारियल का दूध | 240g | 15g | 5.0g | 4.2 | ₹120 |
| Yogurt (hung) · गाढ़ा दही | 250g | 15.6g | 5.2g | 4.0 | ₹100 |
| Baking Powder · बेकिंग पाउडर | 230g | 14.4g | 4.8g | 4.3 | ₹350 |
| Rolled Oats · ओट्स | 90g | 5.6g | 1.9g | 11.1 | ₹150 |
| Vanilla Extract · वनीला एसेंस | 208g | 13g | 4.3g | 4.8 | ₹4000 |
| Pasta (dry) · पास्ता | 120g | 7.5g | 2.5g | 8.3 | ₹150 |
| Noodles (dry) · नूडल्स | 60g | 3.8g | 1.3g | 16.7 | ₹150 |
| Chia Seeds · चिया बीज | 170g | 10.6g | 3.5g | 5.9 | ₹600 |
| Yeast (active dry) · खमीर | 150g | 9.4g | 3.1g | 6.7 | ₹800 |
| Chocolate Chips · चॉकलेट चिप्स | 170g | 10.6g | 3.5g | 5.9 | ₹700 |
| Tea Leaves (black) · चाय पत्ती | 100g | 6.3g | 2.1g | 10.0 | ₹1200 |
| Coffee Powder (instant) · कॉफ़ी पाउडर | 80g | 5g | 1.7g | 12.5 | ₹800 |
| Tahini (Sesame Paste) · ताहिनी | 250g | 15.6g | 5.2g | 4.0 | ₹350 |
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