145 grams is about 3/4 cup sugar, 1.21 cups flour, 10 tbsp butter, or 9.8 tbsp water. Convert 145g to cups, tablespoons, and teaspoons by ingredient.
145 Grams to Cups Converter
This page focuses on 145 grams, a very common recipe amount. Because cups measure volume instead of weight, the answer changes from one ingredient to the next. At 145 grams, sugar works out to about 0.73 cups, flour to about 1.21 cups, butter to roughly 0.64 cups, and water to around 0.61 cups.
The calculator uses each ingredient’s estimated grams-per-cup value, then splits 145 grams into cups, tablespoons, and teaspoons. Lighter ingredients like flour, oats, and cocoa powder spread out more, while denser foods such as honey, molasses, and peanut butter stay much more compact.
145 Grams to Cups, Tablespoons, and Teaspoons Table
Use the chart below for a quick reference when a recipe calls for 145g. It’s an easy way to get a close estimate in cups, tablespoons, or teaspoons without pulling out a scale.
| Ingredient | Approx. Grams per Cup | 145 Grams to Cups | 145 Grams to Tbsp | 145 Grams to Tsp |
|---|---|---|---|---|
| Flour | 120 g | 1.208 | 19.33 | 58 |
| All-Purpose Flour | 120 g | 1.208 | 19.33 | 58 |
| Plain Flour (UK) | 125 g | 1.16 | 18.4 | 55.2 |
| Bread Flour | 127 g | 1.142 | 18.27 | 54.8 |
| Almond Flour | 96 g | 1.51 | 24.17 | 72.5 |
| Sugar | 200 g | 0.725 | 11.6 | 34.8 |
| Granulated Sugar | 200 g | 0.725 | 11.6 | 34.8 |
| White Sugar | 200 g | 0.725 | 11.6 | 34.8 |
| Caster Sugar | 225 g | 0.644 | 10.31 | 30.93 |
| Brown Sugar, Packed | 220 g | 0.659 | 10.55 | 31.64 |
| Powdered Sugar | 120 g | 1.208 | 19.33 | 58 |
| Icing Sugar | 120 g | 1.208 | 19.33 | 58 |
| Butter | 227 g | 0.639 | 10.22 | 30.66 |
| Sourdough Starter | 240 g | 0.604 | 9.67 | 29 |
| Sourdough Discard | 240 g | 0.604 | 9.67 | 29 |
| Water | 237 g | 0.612 | 9.79 | 29.37 |
| Liquid, Water-Like | 237 g | 0.612 | 9.79 | 29.37 |
| Dry Ingredient, Generic | 120 g | 1.208 | 19.33 | 58 |
| Milk | 245 g | 0.592 | 9.47 | 28.41 |
| Yogurt | 245 g | 0.592 | 9.47 | 28.41 |
| Greek Yogurt | 245 g | 0.592 | 9.47 | 28.41 |
| Sour Cream | 240 g | 0.604 | 9.67 | 29 |
| Heavy Cream | 238 g | 0.609 | 9.75 | 29.24 |
| Cream | 238 g | 0.609 | 9.75 | 29.24 |
| Cream Cheese | 225 g | 0.644 | 10.31 | 30.93 |
| Condensed Milk | 306 g | 0.474 | 7.58 | 22.75 |
| Cottage Cheese | 225 g | 0.644 | 10.31 | 30.93 |
| Cheese | 113 g | 1.283 | 20.53 | 61.59 |
| Shredded Cheese | 113 g | 1.283 | 20.53 | 61.59 |
| Grated Cheese | 100 g | 1.45 | 23.2 | 69.6 |
| Parmesan Cheese, Grated | 100 g | 1.45 | 23.2 | 69.6 |
| Rice | 185 g | 0.784 | 12.54 | 37.62 |
| Rice, Uncooked | 185 g | 0.784 | 12.54 | 37.62 |
| Cooked Rice | 158 g | 0.918 | 14.68 | 44.05 |
| Oats | 90 g | 1.611 | 25.78 | 77.33 |
| Rolled Oats | 90 g | 1.611 | 25.78 | 77.33 |
| Chocolate Chips | 170 g | 0.853 | 13.65 | 40.94 |
| Chocolate | 170 g | 0.853 | 13.65 | 40.94 |
| Cocoa Powder | 85 g | 1.706 | 27.29 | 81.88 |
| Cornstarch | 128 g | 1.133 | 18.13 | 54.38 |
| Pasta, Dry | 100 g | 1.45 | 23.2 | 69.6 |
| Breadcrumbs | 108 g | 1.343 | 21.48 | 64.44 |
| Peanut Butter | 258 g | 0.561 | 8.98 | 26.93 |
| Oil | 218 g | 0.664 | 10.63 | 31.88 |
| Molasses | 337 g | 0.43 | 6.88 | 20.65 |
| Mayo | 220 g | 0.659 | 10.55 | 31.64 |
| Honey | 340 g | 0.426 | 6.82 | 20.47 |
| Egg White | 243 g | 0.597 | 9.55 | 28.64 |
| Chicken, Chopped | 140 g | 1.036 | 16.57 | 49.71 |
| Meat, Chopped | 140 g | 1.036 | 16.57 | 49.71 |
| Ground Beef, Cooked | 150 g | 0.967 | 15.47 | 46.4 |
| Blueberries | 148 g | 0.98 | 15.68 | 47.03 |
| Strawberries, Sliced | 166 g | 0.873 | 13.98 | 41.93 |
| Broccoli, Chopped | 91 g | 1.593 | 25.49 | 76.48 |
| Potatoes, Diced | 150 g | 0.967 | 15.47 | 46.4 |
| Pumpkin Puree | 245 g | 0.592 | 9.47 | 28.41 |
| Almonds | 143 g | 1.014 | 16.22 | 48.67 |
| Nuts, Mixed | 140 g | 1.036 | 16.57 | 49.71 |
| Chickpeas, Cooked | 164 g | 0.884 | 14.15 | 42.44 |
| Beans, Cooked | 177 g | 0.819 | 13.11 | 39.32 |
| Lentils, Dry | 192 g | 0.755 | 12.08 | 36.25 |
| Quinoa, Dry | 170 g | 0.853 | 13.65 | 40.94 |
| Vegetables, Chopped | 150 g | 0.967 | 15.47 | 46.4 |
| Coffee Grounds | 82 g | 1.768 | 28.29 | 84.88 |
| Dog Food, Dry Kibble | 100 g | 1.45 | 23.2 | 69.6 |
Why 145 Grams Doesn’t Convert the Same Way for Every Ingredient
145 grams always weighs the same, but it won’t take up the same amount of space in every ingredient. That’s why 145 grams of sugar, flour, and honey each land in a different cup measurement.
When you’re baking, a scale is still the most reliable option because scooping, packing, sifting, chopping, and melting can all change the volume. For a quick kitchen estimate, though, the 145-gram converter and table above give you a practical starting point.
