Convert oats between grams, cups, ounces, pounds, kilograms, tablespoons, teaspoons and milliliters with the calculator and detailed conversion charts below. The default values shown are for old-fashioned or quick-cooking dry oats measured in a US cup.
Popular old-fashioned oats conversions
Oats Conversion Calculator
Choose the oat type and convert any common dry oat measurement.
Oats Grams to Cups, Ounces and Tablespoons Chart
Use this chart for common recipe amounts of old-fashioned or quick-cooking dry oats. Select another oat type or cup standard to update every conversion table on this page.
| Grams | Ounces | US Cups | Nearest 1/16 Cup | US Tablespoons |
|---|---|---|---|---|
| 5 g | 0.176 oz | 0.0562 cups | 1/16 cup | 0.899 tbsp |
| 10 g | 0.353 oz | 0.1124 cups | 1/8 cup | 1.798 tbsp |
| 15 g | 0.529 oz | 0.1685 cups | 3/16 cup | 2.697 tbsp |
| 20 g | 0.705 oz | 0.2247 cups | 1/4 cup | 3.596 tbsp |
| 25 g | 0.882 oz | 0.2809 cups | 1/4 cup | 4.494 tbsp |
| 30 g | 1.058 oz | 0.3371 cups | 5/16 cup | 5.393 tbsp |
| 40 g | 1.411 oz | 0.4494 cups | 7/16 cup | 7.191 tbsp |
| 50 g | 1.764 oz | 0.5618 cups | 9/16 cup | 8.989 tbsp |
| 60 g | 2.116 oz | 0.6742 cups | 11/16 cup | 10.787 tbsp |
| 75 g | 2.646 oz | 0.8427 cups | 13/16 cup | 13.483 tbsp |
| 80 g | 2.822 oz | 0.8989 cups | 7/8 cup | 14.382 tbsp |
| 89 g | 3.139 oz | 1 cups | 1 cup | 16 tbsp |
| 100 g | 3.527 oz | 1.1236 cups | 1 1/8 cups | 17.978 tbsp |
| 125 g | 4.409 oz | 1.4045 cups | 1 3/8 cups | 22.472 tbsp |
| 150 g | 5.291 oz | 1.6854 cups | 1 11/16 cups | 26.966 tbsp |
| 200 g | 7.055 oz | 2.2472 cups | 2 1/4 cups | 35.955 tbsp |
| 225 g | 7.937 oz | 2.5281 cups | 2 1/2 cups | 40.449 tbsp |
| 250 g | 8.818 oz | 2.809 cups | 2 13/16 cups | 44.944 tbsp |
| 300 g | 10.582 oz | 3.3708 cups | 3 3/8 cups | 53.933 tbsp |
| 350 g | 12.346 oz | 3.9326 cups | 3 15/16 cups | 62.921 tbsp |
| 400 g | 14.11 oz | 4.4944 cups | 4 1/2 cups | 71.91 tbsp |
| 450 g | 15.873 oz | 5.0562 cups | 5 1/16 cups | 80.899 tbsp |
| 500 g | 17.637 oz | 5.618 cups | 5 5/8 cups | 89.888 tbsp |
| 750 g | 26.455 oz | 8.427 cups | 8 7/16 cups | 134.831 tbsp |
| 1,000 g | 35.274 oz | 11.236 cups | 11 1/4 cups | 179.775 tbsp |
Oats Cups to Grams and Ounces Chart
Volume-to-weight conversions depend on the oat type, cut and how it settles in a cup. The table begins with old-fashioned or quick-cooking dry oats using the 89-gram US cup standard.
| Volume | Grams | Ounces | US Spoon Equivalent |
|---|---|---|---|
| 1 teaspoon | 1.85 g | 0.065 oz | 1 tsp |
| 1 tablespoon | 5.56 g | 0.196 oz | 1 tbsp |
| 1/8 cup | 11.12 g | 0.392 oz | 2 tbsp |
| 1/6 cup | 14.83 g | 0.523 oz | 2 tbsp + 2 tsp |
| 1/4 cup | 22.25 g | 0.785 oz | 4 tbsp |
| 1/3 cup | 29.67 g | 1.046 oz | 5 tbsp + 1 tsp |
| 3/8 cup | 33.38 g | 1.177 oz | 6 tbsp |
| 1/2 cup | 44.5 g | 1.57 oz | 8 tbsp |
| 2/3 cup | 59.33 g | 2.093 oz | 10 tbsp + 2 tsp |
| 3/4 cup | 66.75 g | 2.355 oz | 12 tbsp |
| 1 cup | 89 g | 3.139 oz | 16 tbsp |
| 1 1/4 cups | 111.25 g | 3.924 oz | 20 tbsp |
| 1 1/2 cups | 133.5 g | 4.709 oz | 24 tbsp |
| 2 cups | 178 g | 6.279 oz | 32 tbsp |
| 3 cups | 267 g | 9.418 oz | 48 tbsp |
| 4 cups | 356 g | 12.558 oz | 64 tbsp |
Oats Ounces to Grams and Cups Chart
These are dry weight ounces, not fluid ounces. Dry ounces measure the mass of oats, while cups and spoons measure volume.
| Ounces | Grams | US Cups | US Tablespoons |
|---|---|---|---|
| 0.25 oz | 7.09 g | 0.0796 cups | 1.274 tbsp |
| 0.5 oz | 14.17 g | 0.1593 cups | 2.548 tbsp |
| 1 oz | 28.35 g | 0.3185 cups | 5.097 tbsp |
| 2 oz | 56.7 g | 0.6371 cups | 10.193 tbsp |
| 3 oz | 85.05 g | 0.9556 cups | 15.29 tbsp |
| 4 oz | 113.4 g | 1.2741 cups | 20.386 tbsp |
| 5 oz | 141.75 g | 1.5927 cups | 25.483 tbsp |
| 6 oz | 170.1 g | 1.9112 cups | 30.579 tbsp |
| 8 oz | 226.8 g | 2.5483 cups | 40.772 tbsp |
| 12 oz | 340.19 g | 3.8224 cups | 61.159 tbsp |
| 16 oz | 453.59 g | 5.0965 cups | 81.545 tbsp |
| 32 oz | 907.18 g | 10.1931 cups | 163.089 tbsp |
Oat Type Conversion Comparison
Oats with different cuts and textures do not always fill a measuring cup at the same weight. This table shows the oat-specific reference values used in the calculator. These figures are intended for measurement conversion, not to guarantee identical recipe results when one oat type is substituted for another.
| Oat Type | 1 US Cup | 1/2 US Cup | 1 US Tablespoon | 1 Ounce Equals |
|---|---|---|---|---|
| Old-fashioned or quick-cooking oats | 89 g | 44.5 g | 5.56 g | 0.3185 cups |
| Rolled oats | 113 g | 56.5 g | 7.06 g | 0.2509 cups |
| Steel-cut oats | 140 g | 70 g | 8.75 g | 0.2025 cups |
| Oat bran | 106 g | 53 g | 6.63 g | 0.2674 cups |
| Oat flour | 92 g | 46 g | 5.75 g | 0.3081 cups |
How to Convert Oat Measurements
Convert grams to cups
Convert cups to grams
For dry weight conversions, 1 ounce = approximately 28.35 grams and 1 pound = approximately 453.59 grams. For the US culinary volume used in this chart, 1 cup equals 16 tablespoons or 48 teaspoons.
US Cups, Metric Cups and Imperial Cups
Recipes from different countries may use different cup sizes. Since oats are measured by volume in many recipes, the gram amount in a cup changes when the cup volume changes. The converter lets you choose the cup standard used in your recipe.
| Cup Standard | Cup Volume Used | Approx. Oats Weight | When It May Appear |
|---|---|---|---|
| US culinary cup | 240 mL | 89 g | American recipes |
| Metric cup | 250 mL | 92.71 g | Australian and metric-cup recipes |
| Imperial cup | 284 mL | 105.31 g | Some older UK or Commonwealth references |
Metric and imperial cup amounts on this page are scaled from the stated 89 g per 240 mL US cup standard. Since flakes and cut oat pieces settle differently, volume conversions are practical recipe estimates.
How to Measure Oats Correctly
Oats can settle or compact in a container, and different forms of oats have different shapes and densities. For the most consistent result, use a kitchen scale and measure oats in grams, especially when following a baking formula.
Rolled and Quick Oats
Flattened oat flakes are commonly used in oatmeal, cookies, granola and baked goods. Quick-cooking oats are smaller and cook faster, but this page follows the listed common old-fashioned or quick-cooking oats conversion standard.
Steel-Cut Oats and Oat Flour
Steel-cut oats are chopped groats and are denser by cup than rolled flakes, while oat flour is finely ground. Choose the specific option in the converter instead of relying on a rolled-oats measurement.
Which Oats Conversion Should You Use?
Whole or Cut Oat Products
- Old-fashioned or quick-cooking oats: the default dry-oats reference on this page.
- Rolled oats: select when your product matches a rolled-oat reference measured at 113 g per US cup.
- Steel-cut oats: denser pieces commonly used for cooked porridge.
- Oat bran: a finer bran ingredient with its own cup weight.
Ground Oats
- Oat flour: finely milled oats used in baking and recipes that require flour-like texture.
- Do not assume equal cups: a cup of oat flour does not equal a cup of steel-cut or rolled oats by weight.
- Recipe texture matters: swapping the form of oats can change moisture absorption and final texture.
Frequently Asked Oats Conversion Questions
How many cups is 100 grams of oats?
Using this page’s default standard of 89 grams per US cup for old-fashioned or quick-cooking dry oats, 100 grams is approximately 1.1236 US cups.
How many grams are in 1 cup of oats?
This chart uses 89 grams per US cup of old-fashioned or quick-cooking dry oats by default. Rolled oats, steel-cut oats, oat bran and oat flour each have separate selectable measurements.
How many cups is 250 grams of oats?
For old-fashioned or quick-cooking oats, 250 grams is approximately 2.809 US cups. Results change when you select another oat type or cup standard.
Are rolled oats and steel-cut oats the same weight per cup?
No. This calculator uses 113 grams per US cup for rolled oats and 140 grams per US cup for steel-cut oats. They also cook differently and should not automatically be substituted in every recipe.
Can I use the oats conversion for oat flour?
Select oat flour in the calculator when the recipe calls for flour. This page uses 92 grams per US cup for oat flour rather than the default 89 grams per cup for old-fashioned or quick-cooking oats.
Are ounces of oats the same as fluid ounces?
No. Ounces in this chart refer to dry weight measured on a scale. Fluid ounces measure volume. This calculator converts oats using dry weight ounces.
Should I weigh oats instead of measuring with cups?
Weighing oats is the most consistent method when accurate ratios matter. Cups remain useful for everyday cooking, but gram measurements avoid differences caused by how flakes or meal settle in the cup.
Conversion Methodology
This converter uses published ingredient weight references for the listed oat types. The default dry oats standard is 1 US cup of old-fashioned or quick-cooking oats = 89 grams. Volume relationships use a practical culinary US cup of 240 mL, with 16 US tablespoons or 48 US teaspoons per cup. Metric and imperial cup results are calculated by scaling volume from the selected oat type’s US-cup basis.
Accuracy note: Oat volume conversions are approximate because real cup weights vary by product, flake thickness, grind, settling and brand. When precision matters, use the gram measurement specified in the recipe or on the product packaging.
Sources
- King Arthur Baking Company. Ingredient Weight Chart. Accessed May 29, 2026.
- National Institute of Standards and Technology. Metric Kitchen: Cooking Measurement Equivalencies. Accessed May 29, 2026.
- United States Department of Agriculture, Agricultural Research Service. Measurement Conversion Tables. Accessed May 29, 2026.