ALL PURPOSE FLOUR
1 cup = 120 grams
1/2 cup = 60 grams

FLOURS
Coconut Flour 1 cup = 90 grams
Almond Flour 1 cup = 100 grams

GRAINS AND BEANS
Oats (rolled), spelt flakes and other grains 1 cup = 100 grams
Dried breadcrumbs 1 cup = 100 grams
Chickpeas 1 cup = 475 grams cooked / 190 dried
Dried Beans 1 cup = 180 grams
Lentils 1 cup = 210 grams

SIDES
Rice - Basmati (uncooked) 1 cup = 180 grams / short-grain 1 cup = 185 grams / Puffed rice 1 cup = 30 grams
Pasta 1 cup = 100 grams
Elbow Macaroni 1 cup = 150 grams
Quinoa (uncooked) 1 cup = 190 grams
Couscous 1 cup = 165 grams
Bulgur 1 cup = 190 grams
Polenta (soft grain) 1 cup = 160 grams

SUGAR AND SYRUPS
Honey, Maple, Date and Rice syrup 1 cup = 300 grams / 1tbsp = 18 grams
Molasses or Golden syrup 1 cup = 280 grams
Sugar (granulated) 1 cup = 200 grams / 1 tbsp = 12.5 grams
Sugar (brown - packed) 1 cup = 170 grams
Sugar (icing) 1 cup = 125 grams

NUTS
Almonds (whole) 1 cup = 140 grams
Coconut (flaked) 1 cup = 75 grams / (Desiccated) 1 cup = 100 grams
Pecan (halves) 1 cup = 100 grams
Walnuts (halves) 1 cup = 100 grams
Peanuts 1 cup = 145 grams
Cashews (whole) 1 cup = 130 grams
Hazelnuts (whole) 1 cup = 120 grams
Macadamia (whole) 1 cup = 125 grams
Pistachios 1 cup = 125 grams

SEEDS
Flax 1 cup = 150 grams
Chia 1 cup = 160 grams
Poppy 1 cup = 145 grams
Sunflower 1 cup = 140 grams
Pumpkin 1 cup = 130 grams
Sesame 1 cup = 150 grams

DRIED FRUIT
Raisins / Cranberries / Sultanas 1 cup = 125 grams
Pitted dried Dates 1 cup = 170 grams/6.2 oz
Chopped Dates 1 cup = 175 grams

BUTTER AND OIL
Normal butter - 1 cup = 226 grams / 1 tbsp = 14 grams / 1 stick = 1/2 = 4 oz = 113 grams
Coconut oil 1 cup= 200 grams
Oil 1 tbsp = 14 grams
Nut or seed butter 1 cup = 240 grams
Tahini (sesame butter) 1 tbsp = 18 grams

DAIRY PRODUCTS
Milk 1 cup = 240 ml
Coconut milk 1 cup = 240 ml
Plain Yoghurt 1 cup = 250 grams
Greek Yoghurt 1 cup = 280 grams
Buttermilk 1 cup = 240g/8.5oz
Cream (Single, Double, Crème fraîche) 1 cup = 240 grams
Hard Cheese (Cheddar, Gruyere, etc.) - grated 1 cup = 100 grams
Ricotta 1 cup = 250 grams
Parmesan Cheese (grated) 1 cup = 110 grams

CHOCOLATE AND COCOA POWDER
Chocolate chips 1 cup = 160 grams
Chocolate (grated) 1 cup = 100 grams / (roughly chopped) 1 cup = 120 grams
Cocoa powder 1 cup = 120 grams
Cacao nibs 1 cup = 120 grams

OVEN TEMPERATURE
150C = 300 F
160 C = 315 F
180 C = 350 F
190 C = 375 F
200 C = 400 F
220 C = 425 F