Ok - still considering how to do this and I think I have an answer.
You just need a specimen cup and a syringe. I know a lot of folk on here have those blue lided, volume marked “pee” cups for transporting frags and syringes are common in test kits.
Fill cup to one of the marked volumes sufficient to cover the frag (mark if desired to keep track). Take the frag and dab the end of frag plug on towel and give it a couple shakes to remove excess tank water. Gently place in cup. Use syringe to draw out sufficient water to get back to your starting volume. Take your measurement of displaced water from the syringe (which will have much smaller increments than a graduated cylinder). You could repeat this and average the result to get a more accurate measure since it’s pretty fast and easy.