A cup of dry rice and a cup of cooked rice have different weights. Choose the row that matches the rice you are measuring.
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.
On a small screen, scroll the table sideways to see every measure.
| Food | 1 cup (250 mL) | ½ cup (125 mL) | 1 tbsp (20 mL) |
|---|---|---|---|
| Rice, white, uncooked | 217.5 g | 108.75 g | 17.4 g |
| Rice, white, cooked | 190 g | 95 g | 15.2 g |
| Rice, brown, uncooked | 217.5 g | 108.75 g | 17.4 g |
| Rice, brown, cooked | 167.5 g | 83.75 g | 13.4 g |
Cooked rice contains absorbed water. These rows are separate food measures, not a dry-to-cooked yield rule: 217.5 g of dry rice does not become 190 g after cooking.
Multiply the number of cups by the matching one-cup weight. For rice, white, uncooked, 1½ cups is 1.5 × 217.5 = 326.25 g.
For millilitres, multiply the volume by the density. The same food uses 0.87 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.
See a worked nutrition calculation or browse recipes.
