One cup of olive oil weighs 216 g, poured, according to the USDA. Olive oil is lighter than water — 216 g per cup against water's 237 g — because oil is less dense than water, at about 0.91 g per ml. The cup weight of 216 g is the number you need when a recipe is written in grams, when you are making a large batch of dressing, or when you are tracking how much fat is in a dish. All weights on this page are approximate; the USDA gives 216 g per cup, while the King Arthur chart lists 200 g, and the USDA density value is the more accurate figure, so verify with a scale when precision matters.
Olive Oil: weight and measurement table
The table below gives the weight of olive oil in every measure you will use, from a teaspoon up to 2 cups, all derived from the USDA figure of 216 g per cup, poured. Every figure is approximate — poured is a technique, not a machine setting — so when the recipe matters, weigh the ingredient on a kitchen scale instead.
| Amount | Weight (approx.) |
| --- | --- |
| 1 teaspoon | 4.5 g |
| 1 tablespoon | 13.5 g |
| 1/4 cup (4 tbsp) | 54 g |
| 1/3 cup | 72 g |
| 1/2 cup (8 tbsp) | 108 g |
| 3/4 cup (12 tbsp) | 162 g |
| 1 cup (16 tbsp) | 216 g |
| 2 cups | 432 g |
| 100 g | 0.5 cups |
There are 3 teaspoons in a tablespoon and 16 tablespoons in a cup, so you can move between any of these measures by multiplying or dividing. If a recipe calls for 100 g and you only have measuring cups, that is about 0.5 cups. Keep the cups to grams converter open while you cook and you will never need to do the arithmetic in your head.
What is Olive Oil?
Olive oil is oil pressed from olives; extra virgin is best uncooked, refined suits frying. Extra virgin olive oil is the first pressing, made without heat or chemicals, and it has a fruity, peppery flavour and a low smoke point of about 190 C. Refined olive oil is processed to remove flavour and raise the smoke point to about 230 C, making it suitable for frying. Both weigh 216 g per cup, and both are used for dressings, roasting, frying and bread dipping. Olive oil is mostly monounsaturated fat, which is why it is prized for health, and it is the fat that Mediterranean cooking is built around. It should be stored in a cool, dark place away from the stove and used within 6 months of opening, because heat and light degrade it.
How to measure Olive Oil correctly
Olive Oil is measured poured, and the method matters more than most cooks realise. For dry ingredients, spoon the ingredient into the measure with a smaller spoon, letting it fall loosely, then sweep a knife across the top to level it — never dip the measuring cup into the bag, because dipping compresses the ingredient and adds up to 20 percent. For liquids, pour into a liquid measuring jug and read the level at eye height, or weigh directly into the bowl, which is the most accurate method of all. The USDA figure used on this page is 216 g per cup, and it is the figure the site's converters use, so the numbers here and the numbers in the tool always agree. Confidence in this figure is high.
A note on the published figures
USDA gives 216 g per cup (0.91 g/ml); the King Arthur chart lists 200 g. We use the USDA density value.
Worked examples
A vinaigrette for a dinner party
A vinaigrette for eight uses 1 cup of olive oil — 216 g — whisked with 1/3 cup of vinegar and a tablespoon of mustard. The weight matters because a vinaigrette is a ratio: 3 parts oil to 1 part vinegar, and the ratio is what makes the dressing coat the leaves instead of pooling at the bottom of the bowl. Weighing 216 g of oil against 80 g of vinegar keeps the ratio exact, and the mustard is the emulsifier that holds the two together — without it, the dressing separates within minutes. The dressing is whisked in a jug and poured over the salad just before serving, because a dressed salad wilts within minutes.
Roasting vegetables for four
A tray of roasted root vegetables uses 4 tablespoons of olive oil — about 54 g — tossed with the vegetables before roasting. The weight is useful because the oil's job is to coat the vegetables thinly, not to pool in the tray: 54 g is enough to coat 800 g of vegetables, while a tablespoon more makes them greasy and a tablespoon less leaves them dry and sticking to the tray. The vegetables are roasted at 200 C for 40 minutes, until the edges are crisp and caramelised, and the oil's flavour is part of the dish — a good extra virgin oil adds a fruity note that a neutral oil cannot.
A focaccia for a weekend
A focaccia uses 1/2 cup of olive oil — about 108 g — in the dough and drizzled on top. The weight matters because the oil is doing two jobs: in the dough, it tenderises the crumb and adds flavour; on top, it pools in the dimples and fries the surface as it bakes, giving the focaccia its characteristic crisp, golden top. Weighing 108 g lets you split it accurately — 54 g in the dough and 54 g on top — and the oil is a good extra virgin, because its flavour is the point of the bread. The focaccia is baked at 220 C for 20 minutes, until the top is deep gold and the bottom is crisp.
Extra virgin versus refined olive oil
The difference between extra virgin and refined olive oil is flavour and smoke point, and using the wrong one is the most common olive oil mistake. Extra virgin olive oil is the first pressing, made without heat or chemicals, and it has a fruity, peppery, sometimes grassy flavour that is the point of a dressing or a finishing drizzle. But its smoke point is low — about 190 C — because it contains tiny particles of olive flesh that burn. Refined olive oil is processed to remove those particles and the flavour, raising the smoke point to about 230 C and making it suitable for frying and roasting. The practical rule is simple: use extra virgin where you will taste it — dressings, drizzling, dipping — and refined where you will cook with it at high heat. Both weigh 216 g per cup, so the weight does not change, only the use. And for storage, keep olive oil away from the stove: heat and light are its enemies, and a bottle stored next to the cooker will go rancid in weeks. A cool, dark cupboard is the right place, and a bottle should be used within 6 months of opening. If the oil smells waxy or crayon-like, it has gone rancid — discard it.
What to use instead
If you run out of olive oil, these are the tested substitutes from our substitution data, with the ratio and the case where each one does not work. Use the ratio by weight where it is given, and check the warning before you commit the batter.
- Olive oil to Avocado oil: 1:1. Do not swap butter for shortening in a recipe that relies on butter's flavour, and do not use lard where pork is not wanted.
The golden rule for any substitution is to match the job, not just the ingredient: a substitute that works in a sauce may fail in a cake, because the two recipes ask different things of the ingredient. When in doubt, use a recipe written for the substitute rather than adapting one written for the original.
Storage
Cool, dark place away from the stove; use within 6 months of opening. That is the headline, but the details matter. Store olive oil in an airtight container, away from heat, light and strong smells — dry ingredients absorb odours readily, and a bag of flour stored next to the spices will taste of them within a week. Label the container with the date you opened it, so you know how long it has been there, and check it before you bake: if it smells off, tastes bitter, or shows any sign of moisture or insects, discard it. Buying in smaller quantities and using it promptly is better than buying in bulk and storing it for a year, because every ingredient loses flavour with time, even the ones that never truly go bad.
Frequently asked questions
How many grams is 1 cup of olive oil?
One cup of olive oil weighs 216 g, poured, according to the USDA. The King Arthur chart lists 200 g, but the USDA density value is more accurate. One tablespoon weighs 13.5 g.
How many tablespoons of olive oil are in 100 g?
There are about 7 tablespoons in 100 g of olive oil (100 divided by 13.5 is 7.4). A standard 500 ml bottle holds about 460 g, which is roughly 34 tablespoons.
Can I use vegetable oil instead of olive oil?
Yes, 1:1 by weight in most cooking. Vegetable oil is neutral, so the result will lack olive oil's fruity flavour. For dressings and finishing, olive oil's flavour is the point — use it. For frying, either works, though refined olive oil has a higher smoke point.
Can I fry with extra virgin olive oil?
Yes, for medium-heat cooking, but not for high-heat searing. Extra virgin olive oil smokes at about 190 C, so it is fine for sautéing and roasting, but for deep frying or searing, use refined olive oil, which smokes at about 230 C.
How long does olive oil last?
About 6 months after opening, stored in a cool, dark place. Discard it if it smells waxy, crayon-like or rancid. Keep it away from the stove — heat and light degrade it quickly.
Related pages
If you cook with this ingredient regularly, these pages will help: the cups to grams converter for any amount, the ingredient density lookup for the full table of 120 ingredients, the Olive Oil cups to grams page for cup conversions, the Olive Oil grams to cups page for working backwards from grams, and the Olive Oil tablespoons to grams page for spoon measures. You may also want Vegetable Oil, Coconut Oil.