Olive Oil: Types, Density & Measuring Guide

A pourable fruit oil whose density varies slightly with temperature, cultivar, and refining.

1 cup = 216g

Olive oil

Measured

poured into a liquid measuring cup at room temperature

What is olive oil?

Olive oil is pressed or extracted from olives and ranges from strongly flavored extra-virgin oils to milder refined products. In baking it adds liquid fat and tenderness, but unlike solid butter it cannot trap air through creaming; its flavor can be either a feature or a constraint.

Store olive oil sealed away from heat and light. Its density shifts slightly with temperature and product composition, so measure on a level surface in a liquid cup and read at eye level. The adopted generic salad-or-cooking-oil value is about 216 grams per US cup.

Measurement profile

Grams per cup: 216g
Cup standard: US cup / 240 ml
Ingredient state: liquid, salad or cooking olive oil
Confidence: Medium

Data last verified: August 5, 2026

Source observations

USDA FoodData Central — Oil, olive, salad or cooking (FDC 171413)216 g/1 source cup (exact volume unknown) · liquid household cup
King Arthur Baking — Ingredient Weight Chart50 g/1/4 source cup (exact volume unknown) · poured liquid

Why measurements vary

Temperature

Olive oil expands slightly as it warms, so the same mass can occupy a different volume at another temperature.

Cultivar and refining

Extra-virgin, refined, and blended olive oils differ in composition and should not be treated as chemically identical.

How to measure olive oil

poured into a liquid measuring cup at room temperature

Olive oil is lighter than water, and temperature and cultivar can shift density slightly.
Use a liquid measuring cup on a level surface and read the meniscus at eye level.
Extra-virgin and refined olive oils are close enough for ordinary recipes but may not weigh identically.

Types & varieties

Salad or cooking olive oil

216g per cup

The generic liquid state used by the adopted USDA record.

Extra-virgin olive oil

Flavor and composition vary by cultivar and harvest.

Common olive oil measurements

These limited reference values are derived from the canonical cup weight. Use the converter for any other amount.

Cups	Grams
¼ cup	54g
⅓ cup	72g
½ cup	108g
1 cup	216g

Common substitutes

Vegetable oil

More neutral in flavor and maintained as a separate density record.

Related measurement resources

Convert olive oil grams to cups

Convert cups of olive oil to grams

Browse related ingredient guides

How ingredient measurements are verified

Frequently asked questions

How many grams are in 1 cup of olive oil?

The adopted reference for liquid salad or cooking olive oil is about 216 grams per US cup.

Why is olive oil lighter than water?

Its fat molecules pack at a lower mass per unit volume than water, so the same cup volume weighs less.

When does olive oil work well in baking?

It adds moisture and a tender crumb without the creaming behavior of solid butter. Extra-virgin oil also contributes a noticeable fruity or peppery flavor, while refined olive oil is milder.

How should olive oil be stored?

Keep it tightly closed away from heat and light. Those conditions accelerate oxidation and flatten the oil's aroma and flavor.