100 Grams to Milliliters: Calculator and Ingredient Guide

This calculator converts a mass in grams to an estimated volume in milliliters using the selected ingredient’s density. Enter grams and choose an ingredient to see milliliters; the guide below lists 100 common ingredient conversions and explains why results vary.

Formula

Volume (ml) = mass (g) ÷ density (g/ml). Here, g is the entered mass in grams, den is the selected ingredient’s density in grams per milliliter, and ml is the resulting volume in milliliters. Density varies by ingredient and can also vary with temperature, packing, and product composition.

Worked Example

Using the defaults, mass is 100 g and the selected ingredient is water, with density 1 g/ml.

Volume = 100 g ÷ 1 g/ml = 100.0 ml.

100 Common 100-Gram Conversions

These approximate volumes use typical densities or level-measure cup conventions. For a precise result, use the density printed or measured for your specific ingredient; flour and other powders are especially affected by how they are scooped.

Liquids and Syrups

1. Water — about 100 ml; near room temperature, water’s density is close to 1 g/ml.
2. Whole milk — about 97 ml; milk is slightly denser than water because it contains dissolved solids.
3. Skim milk — about 98 ml; its lower fat content makes its density a little different from whole milk.
4. Heavy cream — about 99 ml; fat content and brand influence its density.
5. Buttermilk — about 97 ml; its cultured solids make it marginally denser than water.
6. Orange juice — about 96 ml; pulp and sugar content can change the measured density.
7. Apple juice — about 96 ml; use this as an estimate for ordinary, strained juice.
8. Vegetable oil — about 109 ml; most common cooking oils are less dense than water.
9. Olive oil — about 110 ml; its exact volume shifts slightly with temperature and variety.
10. Maple syrup — about 75 ml; its concentrated sugars make it much denser than water.
11. Honey — about 70 ml; thick honey packs more mass into a given volume than water.
12. Molasses — about 77 ml; density varies by type, including light and blackstrap.

Sugars and Baking Sweeteners

13. Granulated white sugar — about 118 ml; this assumes loose, level sugar rather than a compacted scoop.
14. Brown sugar, packed — about 108 ml; packing is essential because loose brown sugar takes more space.
15. Powdered sugar, sifted — about 179 ml; sifting loosens clumps and increases volume.
16. Raw cane sugar — about 115 ml; larger crystals leave more gaps than fine granulated sugar.
17. Turbinado sugar — about 112 ml; its coarse crystals affect how closely it settles.
18. Light corn syrup — about 76 ml; concentrated syrup is substantially denser than water.
19. Agave syrup — about 74 ml; thickness and sugar concentration differ among products.
20. Golden syrup — about 77 ml; the estimate suits a typical thick baking syrup.
21. Maple sugar — about 131 ml; granule size and how it settles change the volume.
22. Granulated erythritol — about 125 ml; crystal size differs among brands and blends.

Flours and Starches

23. All-purpose flour — about 189 ml; spoon it into a measure for a more repeatable volume.
24. Bread flour — about 182 ml; its higher-protein milling does not make a gram equal a milliliter.
25. Cake flour — about 200 ml; its fine, light texture commonly occupies more space per 100 g.
26. Whole-wheat flour — about 179 ml; bran content and grind affect how it settles.
27. Rye flour — about 185 ml; different extraction levels produce different densities.
28. Self-rising flour — about 189 ml; leavening ingredients usually make little difference to this rough estimate.
29. Cornstarch — about 185 ml; sifted cornstarch is especially airy.
30. Potato starch — about 167 ml; particle size and settling affect the volume.
31. Tapioca flour — about 179 ml; manufacturers may label this same ingredient tapioca starch.
32. Almond flour — about 200 ml; finely ground meal can pack more tightly than coarse meal.

Grains, Rice, and Breakfast Foods

33. Long-grain white rice — about 118 ml; the estimate is for dry, uncooked rice.
34. Short-grain white rice — about 115 ml; rounded grains settle differently from long grains.
35. Brown rice — about 120 ml; bran and grain shape influence bulk volume.
36. Quinoa — about 125 ml; measure it dry before rinsing or cooking.
37. Rolled oats — about 286 ml; flakes leave substantial air space in a measuring cup.
38. Steel-cut oats — about 167 ml; their small, dense pieces occupy less space than rolled flakes.
39. Millet — about 133 ml; this is an approximate volume for dry whole millet.
40. Pearl barley — about 125 ml; use dry grains, not cooked barley.
41. Couscous, dry — about 143 ml; the fine granules settle more closely than flakes.
42. Popcorn kernels — about 143 ml; this refers to unpopped kernels, not popped corn.

Seeds, Nuts, and Legumes

43. Chia seeds — about 133 ml; measure them dry before adding liquid.
44. Flaxseed, whole — about 143 ml; ground flaxseed has a different bulk density.
45. Sesame seeds — about 143 ml; small seeds fill gaps but still leave air between them.
46. Sunflower kernels — about 167 ml; this estimate is for shelled kernels.
47. Pumpkin seeds, shelled — about 167 ml; whole or chopped kernels measure differently.
48. Almonds, whole — about 167 ml; size and shape cause variation between handfuls.
49. Walnuts, chopped — about 200 ml; chop size changes the amount of air between pieces.
50. Peanuts, shelled — about 167 ml; the figure excludes shells.
51. Red lentils, dry — about 125 ml; cooked lentils absorb water and have a different volume.
52. Chickpeas, dry — about 133 ml; soaking greatly increases their volume.

Cocoa, Chocolate, and Baking Add-Ins

53. Unsweetened cocoa powder — about 192 ml; sift or loosen lumps before measuring by volume.
54. Chocolate chips — about 167 ml; chip shape and size affect how they settle.
55. Chopped dark chocolate — about 167 ml; smaller pieces leave fewer large gaps.
56. Shredded coconut, unsweetened — about 250 ml; flake size and moisture make this estimate variable.
57. Desiccated coconut — about 200 ml; its finer texture packs more closely than long shreds.
58. Raisins — about 167 ml; plumpness and moisture content affect their bulk.
59. Dried cranberries — about 167 ml; sweetened products can differ in size and stickiness.
60. Vanilla sugar — about 125 ml; crystal size and any added vanilla affect the measure.
61. Baking powder — about 179 ml; keep it dry and avoid compressing it in a cup.
62. Baking soda — about 143 ml; this is a bulk estimate, not a substitute for recipe weights.

Dairy, Fats, and Refrigerated Ingredients

63. Butter — about 110 ml; its density is close to oil’s, though solid butter is often measured by weight.
64. Margarine — about 110 ml; formulation and air content can change the actual density.
65. Greek yogurt — about 97 ml; strained thickness does not guarantee a fixed density.
66. Plain yogurt — about 97 ml; stirred yogurt measures more consistently than separated yogurt.
67. Sour cream — about 100 ml; fat level and how firmly it is packed affect the volume.
68. Cream cheese — about 105 ml; this estimate assumes softened, spoonable cream cheese.
69. Grated Parmesan — about 250 ml; fine grating packs differently from coarse shavings.
70. Shredded cheddar — about 222 ml; shred size determines how much air remains between pieces.
71. Powdered milk — about 200 ml; sifted powder is less compact than a pressed scoop.
72. Ghee — about 110 ml; clarified butter is slightly less dense than water.

Spices, Seasonings, and Pantry Powders

73. Table salt — about 83 ml; fine grains pack more tightly than flaky salt.
74. Kosher salt — about 143 ml; crystal size varies widely, so brands are not interchangeable by volume.
75. Flaky sea salt — about 200 ml; large flakes leave open spaces in a measuring cup.
76. Ground black pepper — about 200 ml; grind fineness changes its bulk density.
77. Ground cinnamon — about 200 ml; gently loosen the powder rather than packing it.
78. Ground cumin — about 167 ml; the estimate applies to dry, finely ground spice.
79. Chili powder — about 200 ml; blends can vary in ingredients and grind.
80. Garlic powder — about 167 ml; humidity and clumping affect how it pours.
81. Onion powder — about 167 ml; store it dry to limit clumps that distort volume.
82. Matcha powder — about 200 ml; sift it first because fine tea powder readily clumps.

Condiments, Sauces, and Other Ingredients

83. Tomato paste — about 91 ml; this assumes dense paste rather than diluted tomato sauce.
84. Ketchup — about 100 ml; thickness varies among formulations and temperatures.
85. Mayonnaise — about 105 ml; its oil-and-water emulsion is denser than many cooking oils.
86. Soy sauce — about 96 ml; salt concentration gives it a density slightly above water.
87. Vinegar — about 100 ml; most common culinary vinegars are close to water in density.
88. Mustard — about 105 ml; seeds and other solids make varieties differ.
89. Fish sauce — about 95 ml; its salt content makes it somewhat denser than water.
90. Peanut butter — about 106 ml; stirring separated oil back in improves consistency.
91. Tahini — about 106 ml; sesame oil separation can change the measured density.
92. Jam — about 95 ml; fruit pieces and sugar concentration cause variation.

Fresh Produce and Herbs

93. Chopped onion — about 167 ml; a fine dice settles more closely than large pieces.
94. Chopped tomato — about 100 ml; drained pieces differ from juicy, loosely chopped tomato.
95. Chopped cucumber — about 100 ml; peeled or seeded pieces can change the estimate slightly.
96. Chopped carrot — about 125 ml; cut size affects how much air remains between pieces.
97. Chopped celery — about 167 ml; the hollow, irregular pieces make volume approximate.
98. Chopped spinach — about 500 ml; loose leaves vary greatly in how tightly they are packed.
99. Chopped parsley — about 400 ml; these leaves are light, so a small mass fills a large measure.
100. Chopped cilantro — about 400 ml; leaf and stem proportions influence the cup volume.
101. Chopped apple — about 167 ml; peeled, diced pieces are assumed, with no added liquid.
102. Chopped banana — about 100 ml; ripeness and how firmly the pieces are pressed affect volume.

How to Use This List

Choose the entry that most closely matches your ingredient and its preparation: dry or cooked, whole or chopped, sifted or packed. Treat the listed volumes as kitchen estimates, not exact constants. The calculator offers selected densities for common items; for ingredients not in its menu, find a reliable density in g/ml and divide the mass by that value. When a recipe gives grams, weighing is generally more repeatable than converting a loosely measured powder to milliliters.

Remember that 1 milliliter equals 1 cubic centimeter, but it does not equal 1 gram for every material. Water is the familiar near-equal case; oil, honey, flour, and chopped herbs occupy different volumes at the same mass. Round to a practical measuring-mark increment rather than implying laboratory precision.

Frequently Asked Questions

Is 100 grams always 100 milliliters?
No. That is approximately true for water near room temperature, but the volume depends on density.

How many milliliters are in 100 grams of flour?
Roughly 180–200 ml, depending on flour type and how it is filled. Spoon flour lightly into a measuring cup for a more consistent estimate.

Why do two conversion charts disagree?
They may use different ingredient densities, cup-filling methods, temperatures, or product types. Flour packing and crystal size are common sources of disagreement.

Can I use this for any ingredient?
Only if you know its density. The calculator’s selectable values cover examples, but a precise conversion requires the density of the actual material.

Should I use grams or milliliters in a recipe?
Use the unit the recipe specifies whenever possible. Mass measurements are especially useful for baking because they are less affected by packing.

Final Thoughts

Converting 100 grams to milliliters is a density calculation, not a universal fixed conversion. Use the calculator for a quick estimate, and use a scale when ingredient accuracy matters.

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in g | Mass | g | 100 | 0
sel den | Ingredient density (g/ml) | Water=1, Milk=1.03, Vegetable oil=0.92, Olive oil=0.91, Honey=1.42, Maple syrup=1.33, Granulated sugar=0.85, Brown sugar=0.93, Powdered sugar=0.56, All-purpose flour=0.53, Bread flour=0.55, Cake flour=0.50, Cornstarch=0.54, Cocoa powder=0.52, Rolled oats=0.35, Rice=0.85, Table salt=1.20, Butter=0.91, Yogurt=1.03, Tomato paste=1.10 | 0
out ml | Volume | ml | g / den | 1