Grams to Ounces Converter

How to use this calculator

Enter the weight in grams. Press Calculate to see ounces, pounds, kilograms, and milligrams. The result also shows the fractional ounce equivalent (nearest 1/8 oz) for practical kitchen reference.

The exact gram-to-ounce conversion

The avoirdupois ounce is exactly defined as 28.349523125 grams. This means:

The avoirdupois system (used for everyday weights including food, postal, and body weight in the US and UK) uses the following chain:

• 1 ounce = 28.3495 g
• 16 ounces = 1 pound = 453.592 g
• 14 pounds = 1 stone = 6.350 kg (used for body weight in the UK)
• 2000 pounds = 1 US ton = 907.185 kg

Avoirdupois ounce vs troy ounce

Two different ounces exist in common use. Knowing which one applies matters.

Avoirdupois ounce (oz av): 28.3495 g. Used for all food, body weight, and general commerce in the US and UK. When a recipe or food label says “ounces,” this is always the avoirdupois ounce.

Troy ounce (oz t): 31.1035 g. Used only for precious metals (gold, silver, platinum) and some pharmaceutical weights. 1 troy pound = 12 troy ounces (unlike avoirdupois, which has 16 ounces per pound).

A troy ounce is 10% heavier than an avoirdupois ounce. If you see a weight listed in “oz t” or see gold priced “per ounce,” the troy ounce is being used. For any food or cooking application, always use the avoirdupois ounce.

Common gram to ounce reference table

Grams	Ounces	Pounds	Notes
14.175 g	0.5 oz		1 tablespoon of butter
28.35 g	1 oz		1 ounce exactly
56.7 g	2 oz		2 tablespoons butter
100 g	3.53 oz		Common package size
113.4 g	4 oz	0.25 lb	1/4 lb, 1 stick butter
150 g	5.29 oz	0.33 lb
200 g	7.05 oz	0.44 lb
226.8 g	8 oz	0.5 lb	Half pound
250 g	8.82 oz	0.55 lb	Common package size
340 g	12 oz	0.75 lb	3/4 lb
453.6 g	16 oz	1 lb	One pound
500 g	17.64 oz	1.10 lb	Common package size
907 g	32 oz	2 lb
1000 g	35.27 oz	2.205 lb	One kilogram

Fractional ounces in cooking

US recipes sometimes specify weights in fractional ounces: 3.5 oz, 1/4 oz, or 6.5 oz. Converting to grams makes these more precise for scale users.

Fractional oz	Grams
1/8 oz	3.54 g
1/4 oz	7.09 g
1/2 oz	14.17 g
3/4 oz	21.26 g
1 oz	28.35 g
1.5 oz	42.52 g
2 oz	56.70 g
3 oz	85.05 g
3.5 oz	99.22 g
4 oz (1/4 lb)	113.40 g
6 oz	170.10 g
8 oz (1/2 lb)	226.80 g
12 oz (3/4 lb)	340.19 g
16 oz (1 lb)	453.59 g

A useful approximation for quick mental conversion: 1 oz ≈ 28 g, 4 oz ≈ 113 g, 8 oz ≈ 227 g, 16 oz = 454 g.

Grams and ounces in packaged food

Most packaged food sold in the US lists weight in both ounces and grams on the label. Common package sizes and their gram equivalents:

• 1 oz (28.35 g): individual snack packs, spice sachets
• 3.5 oz (99 g): single-serve food packages
• 4 oz (113.4 g): quarter-pound portions, butter sticks
• 8 oz (226.8 g): cream cheese, sour cream, many jars
• 12 oz (340 g): many canned goods, chocolate chips
• 14 oz (396.9 g): standard condensed milk can
• 15 oz (425.2 g): standard canned vegetable size in the US
• 16 oz / 1 lb (453.6 g): many dry goods, cheese blocks
• 28 oz (793.8 g): large canned tomatoes

When a recipe calls for a specific can size, the gram weight lets you identify the correct can even when shopping with a metric reference.

Grams vs ounces for precision baking

For most cooking, whether you use grams or ounces is a matter of preference. Both give accurate results when measured carefully. Some differences worth noting:

Resolution: A scale reading in grams provides finer increments than one reading in ounces. 1 gram increments vs 1/8 ounce (3.54 g) increments. For small ingredient amounts like spices, grams give better precision.

Mental maths: Grams are easier to scale. Doubling 175 g = 350 g. Doubling 6.17 oz = 12.34 oz, which is harder to verify at a glance.

Recipe origin: European and professional recipes use grams. American home recipes typically use cups and ounces. If you bake from both sources regularly, a scale that displays both units is most convenient.

Postal and shipping: Package weights for online cooking supplies are typically listed in ounces (under 1 lb) or pounds. Knowing the gram-to-ounce conversion helps when comparing product quantities across listings.

Converting between metric and imperial for meal prep

Meal prep often involves portioning cooked food into containers. Common portion sizes in both systems:

Purpose	Grams	Ounces
Protein portion (chicken breast, cooked)	100-150 g	3.5-5.3 oz
Carbohydrate portion (cooked rice)	150-200 g	5.3-7.1 oz
Vegetable portion	80-150 g	2.8-5.3 oz
Snack portion	28-42 g	1-1.5 oz
Nut serving	28 g	1 oz

Nutrition tracking apps typically accept either grams or ounces. Grams are preferred for accuracy because they eliminate the fractional ounce ambiguity.

Accuracy and best practices for cooking measurements

For baked goods where small errors change results, weigh your ingredients rather than measuring by volume. A digital kitchen scale accurate to 1 g is the most reliable approach.

For measuring by volume: Use the correct cup standard for your recipe’s country of origin. Spoon ingredients into the cup rather than scooping. Level off with a straight edge. Read liquids at eye level with the measuring cup on a flat surface.

For measuring by weight: Tare (zero) the scale with the bowl on it. Add each ingredient directly to the bowl. Tare again between ingredients to add them one at a time without emptying the bowl.

Ingredient freshness: Old flour that has absorbed moisture weighs slightly more than fresh flour at the same volume. Weighing is unaffected by moisture absorption. Cup measurements become slightly off as dry ingredients age and their density changes.

Converting recipe quantities for different batch sizes

When scaling a recipe up or down, converting all measurements to grams first makes the scaling arithmetic much simpler.

Step 1: Convert every ingredient to grams using the appropriate conversion. Step 2: Multiply every gram value by the scale factor (e.g. 2 for double batch, 0.5 for half batch). Step 3: Convert back to your preferred units if needed.

This approach avoids fractional cup values like “2.67 cups” that are hard to measure. Instead you get a gram weight that can be measured directly on a scale.

For large-scale batch cooking (catering, meal prep services), all recipes are specified in grams or kilograms. Volume measurements become impractical at scale because a 100-cup batch cannot be measured accurately in individual cup scoops.

Ingredient substitutions and weight equivalents

When substituting one ingredient for another, weight equivalents are more reliable than volume equivalents. Different forms of the same ingredient have different densities.

Flour substitutions:

• 1 cup all-purpose flour (125 g): substitute 1 cup + 2 tbsp cake flour (130 g) for a lighter texture, or use the gram weight for precision
• 1 cup all-purpose flour (125 g): substitute 95 g almond flour + 10 g arrowroot for a grain-free alternative

Sugar substitutions:

• 200 g white sugar: substitute 170 g honey (reduce other liquids by 30 mL) or 160 g maple syrup
• Liquid sweeteners are denser than granulated sugar, so volume measurements give incorrect ratios

Fat substitutions:

• 113 g butter (1/2 cup): substitute 95 mL vegetable oil (3/4 the volume, same mass of fat)
• Coconut oil is slightly less dense than butter; use the same gram weight, not the same cup amount

In every substitution case, using gram weights rather than cup volumes gives the correct ratio of the functional ingredient (fat, sugar, protein) regardless of the physical form.

Altitude adjustments in baking

At high altitudes (above 3000 feet / 900 m), leavening gases expand more rapidly. Standard recipes need adjustment. These adjustments are small and best expressed in grams or millilitres.

General high-altitude guidelines for baked goods:

• Reduce baking powder by 1/4 to 1/2 teaspoon per teaspoon called for
• Increase liquid by 2-4 tablespoons per cup (30-60 mL)
• Increase flour by 1-2 tablespoons per cup (8-16 g of all-purpose flour)
• Reduce sugar by 1-2 tablespoons per cup (12-25 g)

These adjustments are most reliable when expressed in grams because the percentage change relative to total weight is what matters physically. Adding “2 tablespoons of flour” means different things at different altitudes if the original cup was scooped vs spooned.

Ingredient substitutions and weight equivalents

When substituting one ingredient for another, weight equivalents are more reliable than volume equivalents. Different forms of the same ingredient have different densities, so volume measurements create wrong ratios.

Flour substitutions by weight: Replacing all-purpose flour with almond flour in equal gram amounts keeps the structural ratio correct. Volume substitution fails because almond flour is much less dense (96 g/cup vs 125 g/cup for all-purpose).

Liquid sweetener substitutions: When swapping honey for sugar, use gram equivalents and reduce other liquids by about 15% to compensate for the additional moisture honey brings. 200 g of sugar replaced by 175 g of honey is a commonly used ratio.

Oil and butter equivalence: Butter is approximately 80% fat. 113 g butter (1/2 cup) contains about 90 g of fat. Replacing with oil: use 90 g (about 98 mL) of pure oil. Volume substitution of 1/2 cup butter for 1/2 cup oil gives too much fat because butter contains water and milk solids that oil does not.

In every substitution, weight-based conversion gives the correct functional ratio. Volume-based substitution introduces errors from density differences between ingredients.

Using these conversions for nutritional tracking

Tracking food intake for health, fitness, or medical purposes requires accurate weight measurements. Most nutrition databases list macronutrients per 100 g of a food. Converting the amount you actually used (in tablespoons, teaspoons, or mL) to grams lets you look up the accurate nutritional content.

For cooking oils, a recipe might say “2 tablespoons of olive oil.” Converting: 2 tablespoons × 14.787 mL/tbsp × 0.915 g/mL = 27.1 g. Looking up 27 g of olive oil in a nutrition database gives accurate calorie and fat content for that dish.

For sweeteners, “1 tablespoon of honey” = approximately 21.25 g. At 3 kcal/g for carbohydrates, and honey being about 80% carbohydrates by weight: 21.25 × 0.80 × 4 = 68 kcal per tablespoon. The standard nutrition label value for honey is 64-68 kcal per tablespoon, confirming this calculation.

Accurate gram weights also matter for sodium tracking. A teaspoon of table salt = 5.69 g × 39.3% sodium = 2.24 g sodium = 2240 mg. Dietary guidelines recommend under 2300 mg sodium per day, so one teaspoon of salt is essentially the entire daily allowance.