Gluten Free Flour Conversion Chart

This gluten free flour conversion chart allows you to convert gluten free flour from cups to ounces or grams. Measuring flour or dry ingredient by weight is the most accurate method of measuring. Chefs and culinary experts weigh dry ingredients versus using measuring cups even with gluten ingredients.

How to Measure Dry Ingredients

If you own a kitchen scale, use the table below to weigh gluten free flour and other dry ingredients instead of using measuring cups. If you do not own a kitchen scale, be sure to use dry measuring cups when measuring dry ingredients. In addition, be sure to spoon the ingredient into the cup instead of scooping it from a container. Scooping can result in up to 20 more in volume, and using liquid measuring cups may result in as much as one-third less ingredients.

How to Sort Items In the Chart

The below table allows you to click on the arrows at the top of each column to sort each one. If you are looking for the lightest weight in ounces, you would click the up/down arrow next to word “Ounces”. It will then sort it by the lowest to the highest. Click the arrows again and it will sort it from the highest to the lowest. This can be done for each of the columns. The arrows may take a few seconds to show up while the table is loading on your computer or device.

Why My Recipes Do Not Include Weights

When I first began this blog, most of my readers did not own a kitchen scale. In addition, over 90% of my readers are from the United States. I have received several requests to include metric conversions of the cup measurements in each of the recipes. This chart will allow you to convert them in either U.S. or metric weights. In addition, you may use this chart to convert other recipes online that use metric measurement to cups and vice versa.

Almond Flour (Blanched)13.290
Almond Flour Blend, Better Than Mama's14113
Amaranth Flour14.88135
Arrowroot Powder14.1115
Buckwheat Flour16170
Buckwheat Flour, Blonde (Anthony’s Organic)15.19147
Chestnut Flour13.6104
Chocolate Chips, Semi-Sweet (Kirkland white bag)16170
Cocoa Powder, Dutch Processed13.95112
Coconut Flour13.95112
Corn Flour, yellow14.15118
Expandex Modified Tapioca Starch1/41.12532
Fava Bean Flour14.13116
Flax Seed Meal1/4.6519
Flour, Carla's Gluten Free All-Purpose Blend Recipe (using cornstarch or tapioca flour)14.7134
Flour, Carla's Gluten-Free Self-Rising Cake Flour Blend Recipe (without sorghum/just rice)14.9139
Garbanzo Bean / Chickpea Flour13.7106
Millet Flour 14.8136
Oat Flour13.495
Oat Flour Blend, Carla's Gluten Free13.188
Oats, Gluten Free Rolled, Old Fashioned13.290
Potato Flour17.06200
Potato Starch15.36152
Protein Powder, Brown Rice (NOW Foods)13.8106
Quinoa Flour13.7105
Rice Flour, Brown14.72134
Rice Flour, Brown (Superfine)15.46156
Rice Flour, Sweet14.8137
Rice Flour, White (Superfine)14.7133
Rice Flour, White15143
Sorghum Flour14112
Soy Flour18.2250
Sugar, Confectioners'/Powdered14113
Sugar, granulated17.05200
Sugar, Brown, Light/Golden17.2204
Sugar, dark brown17.4210
Sweet Potato Flour14.73134
Tapioca Flour14.16118
Teff Flour14.8139
Xanthan Gum1 tsp.0.1273.6

View Comments

  • Would you be able to provide cup measurements for “Freee white bread flour” (produced by Doves Farm Foods Ltd, UK & Italy) which is a blend of rice, tapioca, & potato flour & xanthan gum, please? (My kitchen scales have broken..!)

  • Hello, I have a question about the conversion chart
    Your chart for sorghum flour 1 cup equals 112 grams, correct?
    In other books and conversion it says it should equal 136 grams.
    Why are there difference?
    Thank you

    • Lorrie,

      When you measure by cups it will always vary because it is not exact. The only exact measurement of dry ingredients is by weight. Therefore, this chart as well as others are only an estimate. To properly measure dry ingredients by cups, first fluff up the ingredient. Then, use a spoon to transfer a little bit at a time to a dry measuring cup. Dry measuring cups are those that hold exactly 1 cup, 3/4 cup, 1/2 cup, 1/3 cup, 1/4 cup, or 1/8 cup.

      I hope this clarifies things for you.


  • Please help me, I would like to print your conversion chart and I don't know what to do

    • Laurie,

      From what device are you trying to print? You'll need an air printer if you're on a mobile phone. If you're on a computer (desktop or laptop) using Windows, just click "Ctrl" and then "P". This will bring up the print window.


  • You can create this chart as a pdf by choosing "save as pdf" as when you choose to print this page. That works if you have downloaded the PDF reader.

  • Could you confirm that your are using a US size cup that is 237ml. It is just to clarify, because the imperial ( UK ) cup is a little bigger and there appears to be a "trend" that for the metric folks, a cup of 250ml is becoming a norm.... so difficult to be precise.
    Thank you

  • The white rice flour superfine feels incorrect. .. should be heavier than the brown superfine rice flour.

    • Hello Genevieve,

      If you are trying to substitute brown rice flour for almond flour in a baked good, I cannot help you. Almond flour contains oil. Therefore, the entire recipe would have to be an experiment. I would imagine that you would need much less brown rice flour compared to almond flour and more fat in the recipe. In addition, your baked good would turn out lighter. Usually, in almond flour recipes, additional eggs are used, perhaps additional leavener whether baking powder, baking soda, or yeast. Are you looking to convert a particular recipe on this website? If so, please let me know which one. I may have a comparable recipe without almond flour.

      EDITED TO ADD: In addition, almond flour weighs less than brown rice flour. Therefore, you'll need to use equal weights and less volume when substituting brown rice flour for almond flour.


  • Thank you so much! I have seen other charts like this that are not accurate. Might there be a way to make this chart a PDF?

  • LOVE this...great for me since I live in Germany... Thanks. Wish it was in print form! Will make it work though.

    • Melinda,

      I'm using a PC laptop. When I click Ctrl + Print using Google Chrome it shows all of the pages. I can print pages 3 - 4 and get the entire chart.

      Meanwhile, please let me know what else you need me to add to the chart.


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