How Many Grams in a Cup of Rolled oats?
1 cup of rolled oats = 90 grams · 100g = 1.11 cups
Rolled (old-fashioned) oats are steamed and flattened oat groats, light and flaky at about 90 grams per cup. They cook quickly and hold their shape in porridge, granola and cookies. Quick oats are the same thing cut smaller, so they pack slightly denser.
Based on a measured density of 90 g per US cup (236.6 ml), spooned in loosely and levelled. Last reviewed .
Rolled oats cups to grams table
| Cups | Grams | Ounces | Tablespoons |
|---|---|---|---|
| 1/8 | 11.2 g | 0.4 oz | 2 |
| 1/4 | 22.5 g | 0.79 oz | 4 |
| 1/3 | 30 g | 1.06 oz | 5.33 |
| 1/2 | 45 g | 1.59 oz | 8 |
| 2/3 | 60 g | 2.12 oz | 10.7 |
| 3/4 | 67.5 g | 2.38 oz | 12 |
| 1 | 90 g | 3.17 oz | 16 |
| 1 1/2 | 135 g | 4.76 oz | 24 |
| 2 | 180 g | 6.35 oz | 32 |
| 3 | 270 g | 9.52 oz | 48 |
Common rolled oats amounts
Rolled oats grams to cups table
Working the other way? Here's how many cups common gram weights of rolled oats come to, handy when a recipe lists rolled oats in grams but you only have cup measures.
| Grams | Cups | Ounces | Tablespoons |
|---|---|---|---|
| 25 g | 0.28 | 0.88 oz | 4.44 |
| 50 g | 0.56 | 1.76 oz | 8.89 |
| 75 g | 0.83 | 2.65 oz | 13.3 |
| 100 g | 1.11 | 3.53 oz | 17.8 |
| 125 g | 1.39 | 4.41 oz | 22.2 |
| 150 g | 1.67 | 5.29 oz | 26.7 |
| 175 g | 1.94 | 6.17 oz | 31.1 |
| 200 g | 2.22 | 7.05 oz | 35.6 |
| 225 g | 2.5 | 7.94 oz | 40 |
| 250 g | 2.78 | 8.82 oz | 44.4 |
| 300 g | 3.33 | 10.6 oz | 53.3 |
| 350 g | 3.89 | 12.3 oz | 62.2 |
| 400 g | 4.44 | 14.1 oz | 71.1 |
| 500 g | 5.56 | 17.6 oz | 88.9 |
Rolled oats: US, metric & UK cups compared
A “cup” isn’t the same size everywhere, so 1 cup of rolled oats weighs a different number of grams depending on which cup your recipe uses. The US cup is 236.6 ml, while Australia, New Zealand, Canada and modern UK recipes use a 250 ml metric cup. Here’s 1 cup of rolled oats in each:
| Cup standard | Size | 1 cup rolled oats | Used in |
|---|---|---|---|
| US cup | 237 ml | 90 g | United States (most US recipe sites) |
| Metric cup | 250 ml | 95.1 g | Australia, NZ, Canada & modern UK |
| UK imperial cup | 284 ml | 108 g | Older British recipes |
| Japanese cup | 200 ml | 76.1 g | Japan |
Unless a recipe says otherwise, US recipes mean the US cup and Australian/UK recipes mean the 250 ml metric cup. The tables higher up this page use the US cup.
Related ingredients
Quick reference: Rolled oats in grams
- ⅛ cup rolled oats = 11.2g
- ¼ cup rolled oats = 22.5g — a quarter cup of rolled oats in grams
- ⅓ cup rolled oats = 30g — a third of a cup
- ½ cup rolled oats = 45g — half a cup of rolled oats in grams
- ⅔ cup rolled oats = 60g — two thirds of a cup
- ¾ cup rolled oats = 67.5g — three quarters of a cup
- 1 cup rolled oats = 90g — one cup of rolled oats in grams
- 2 cups rolled oats = 180g — two cups
Rolled oats by the spoonful and by the ounce
Recipes rarely stop at cups. One tablespoon of rolled oats weighs about 5.62g, and one teaspoon about 1.88g, because a US cup holds 16 tablespoons or 48 teaspoons.
- 1 tablespoon rolled oats to grams = 5.62g
- 2 tablespoons rolled oats = 11.2g
- 3 tablespoons rolled oats = 16.9g
- 1 teaspoon rolled oats = 1.88g
Weight units do not depend on the ingredient, so 8 oz of rolled oats is 227g and 4 oz is 113g, the same as 8 oz of anything else. That 8 oz is 2.52 cups of rolled oats — the number that does change, because it depends on how much a cup of rolled oats weighs.
How many cups is 100g, 200g or 300g of rolled oats?
Because one cup of rolled oats weighs about 90 grams, you can convert any weight to cups by dividing by 90. So 100g of rolled oats is about 1.11 cups, 200g is about 2.22 cups, 250g is about 2.78 cups, and 300g is about 3.33 cups. For any other amount, type the grams straight into the converter above and switch it to show cups.
How to measure rolled oats accurately
For the most reliable baking results, weigh rolled oats on a kitchen scale rather than scooping by volume. One US cup of rolled oats weighs about 90 grams (3.17 oz), but the exact figure changes with how tightly it's packed and the brand. Scooping straight from the bag compacts rolled oats and can leave you 15 to 20% over, so spoon it into the cup and level it off for the closest match to the figures above. Use the tables for quick reference, or the converter for any custom amount in cups, grams, ounces or tablespoons.
Tip: Rolled and quick oats can usually be swapped, but rolled oats keep more chew in cookies and granola, while quick oats give a softer, smoother porridge.
Rolled oats conversions: common questions
How many grams are in a cup of rolled oats?
One US cup of rolled oats weighs approximately 90 grams (3.17 oz).
How many grams in half a cup of rolled oats?
Half a cup (½ cup) of rolled oats weighs approximately 45 grams.
How many grams in a quarter cup of rolled oats?
A quarter cup (¼ cup) of rolled oats weighs approximately 22.5 grams.
How do I convert rolled oats from cups to grams?
Multiply the number of cups by 90. For example, 2 cups of rolled oats = 180 grams, and ¾ cup = 67.5 grams.
How many cups is 100g of rolled oats?
100 grams of rolled oats is about 1.11 cups. 200g is about 2.22 cups and 300g is about 3.33 cups, since 1 cup weighs 90 grams.
How many grams in a metric (Australian) cup of rolled oats?
One 250 ml metric cup of rolled oats, used in Australia, New Zealand, Canada and modern UK recipes, weighs about 95.1 grams, compared with 90 grams for a 236.6 ml US cup.