Medjool Dates (pitted)
Pitted Medjool dates weigh 200g per cup, roughly 8-10 large dates. Honey-sweet and chewy, they're the standard for date paste, energy balls, and raw desserts. To make date paste: soak 1 cup pitted dates in ¾ cup hot water for 10 minutes, then blend smooth. Substitutes for sugar in many vegan recipes 1:1 by volume (sweetness varies, so taste). Refrigerate or freeze if you live somewhere humid — they soften and ferment quickly above 25°C.
02 // FULL CONVERSION TABLE
03 // WHY IT MATTERS
If your cookies spread, your bread is gummy, or your cake sinks — flour weight is usually why.
A scooped cup of flour can weigh anywhere from 125g to 180g. That's a 44% range — enough to wreck a cake.
Modern recipes use the spoon-and-level method: fluff the flour, spoon it into a dry measuring cup without packing, then sweep flat with a knife.
The scoop method — pushing the cup directly into the bag — packs in 40-50% more flour.