A level Australian cup of uncooked rolled oats is estimated at 82.5 g in this source. Oat bran has a different weight, so check the form before converting.
Here, one metric cup means 250 mL, half a cup means 125 mL, and an Australian tablespoon means 20 mL. A cup measures volume; grams measure mass.
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| Food | 1 cup (250 mL) | ½ cup (125 mL) | 1 tbsp (20 mL) |
|---|---|---|---|
| Oats, rolled, uncooked | 82.5 g | 41.25 g | 6.6 g |
| Oat bran, unprocessed, uncooked | 100 g | 50 g | 8 g |
The rolled-oat estimate is for uncooked oats, not prepared porridge, oat flour or every brand of instant sachet. Packing, particle size and the product can change the weight.
Multiply the number of cups by the matching one-cup weight. For oats, rolled, uncooked, 1½ cups is 1.5 × 82.5 = 123.75 g.
For millilitres, multiply the volume by the density. The same food uses 0.33 g/mL. Do not assume 1 mL equals 1 g, or use these numbers for a heaped or tightly packed cup.
Use a level metric measure or weigh the food directly. If your recipe uses a US cup or a 15 mL tablespoon, its volume is different.
FSANZ AUSNUT 2023 food measures combines several sources, including product labels and weighing. A source entry is a household estimate, not a measurement of your ingredient.
Full cups and tablespoons use source portions where available; other weights are calculated from the matching source density. Half cups use density × 125 mL. The food names and IDs below identify the exact rows used.
Modified data from Food Standards Australia New Zealand, AUSNUT 2023, used under CC BY 4.0. FSANZ does not endorse MorselMetrics. Read our source and calculation notes.
In the recipe nutrition calculator, check the food match and enter the gram weight. Keep raw, cooked and drained weights matched to the same food form.
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