How Many Grams in a Cup of Whole Wheat Flour?
One cup of whole wheat flour weighs 113 grams when spooned into the cup and levelled off with a straight edge and this page converts whole wheat flour between cups, grams, tablespoons, teaspoons, millilitres and ounces, with full tables, worked examples and a free converter.
| Measure | Weight |
|---|---|
| 1 cup | 113 g |
| 1 tablespoon | 7.1 g |
| 1 teaspoon | 2.35 g |
| 1 cup (volume) | 236.6 ml |
| 1 cup in ounces | 4 oz |
| 100 grams | 0.88 cups |
One cup of whole wheat flour weighs 113 grams, a little less than white flour, because the bran and germ in it pack less densely. It also drinks more water than white flour, which changes how doughs feel. Below are the conversion tables for whole wheat flour, a converter for any amount, and the measuring habits that suit it.
Convert whole wheat flour instantly
This converter uses the same chef-reviewed database as our Cups to Grams converter for all 128 ingredients. Weights assume a US cup of 236.588 ml; see our methodology and sources.
Cups to grams: whole wheat flour
| Cups | Grams |
|---|---|
| ¼ cup | 28 g |
| ⅓ cup | 38 g |
| ½ cup | 57 g |
| ⅔ cup | 75 g |
| ¾ cup | 85 g |
| 1 cup | 113 g |
| 1½ cups | 170 g |
| 2 cups | 226 g |
| 3 cups | 339 g |
| Measure | Grams |
|---|---|
| 1 tablespoon | 7.1 g |
| 1 teaspoon | 2.35 g |
| 1 cup in ounces | 4 oz |
Grams to cups: whole wheat flour
| Grams | Cups (decimal) | Cups (fraction) |
|---|---|---|
| 50 g | 0.44 cups | ½ cups |
| 100 g | 0.88 cups | ⅞ cups |
| 125 g | 1.11 cups | 1 ⅛ cups |
| 150 g | 1.33 cups | 1 ⅓ cups |
| 200 g | 1.77 cups | 1 ¾ cups |
| 250 g | 2.21 cups | 2 ¼ cups |
| 300 g | 2.65 cups | 2 ⅔ cups |
| 400 g | 3.54 cups | 3 ½ cups |
| 500 g | 4.42 cups | 4 ⅜ cups |
Working with more than one ingredient? The grams in a cup chart puts 40 ingredients in one table, and the Whole Recipe Converter converts a full ingredient list in a single paste.
How to measure whole wheat flour properly
Spoon and level, and stir first. The bran in whole wheat flour settles unevenly in the bag, so give it a stir before spooning it into the cup and levelling off. Measured that way it is 113 grams; a scooped cup packs the bran down and overshoots.
Swap by weight, then add a splash. When you replace white flour with whole wheat, use the gram weights from the tables rather than the same number of cups — and add roughly a tablespoon of extra liquid per cup swapped, because the bran absorbs water as the batter or dough rests.
Give it time to hydrate. Whole wheat doughs and batters feel dry and stiff at first mixing and soften noticeably after 20 to 30 minutes of rest, once the bran has drunk its fill. Judge the consistency after the rest, not before, or you will add too much liquid.
Frequently asked questions
How many grams are in a cup of whole wheat flour?
113 grams, spooned and levelled. That is 7 grams less than a cup of all-purpose flour: the bran and germ in whole wheat flour are less dense than pure endosperm, so the same volume weighs less.
How many grams are in half a cup of whole wheat flour?
57 grams (half of 113, rounded). A quarter cup is 28 grams and a third of a cup is about 38 grams. For small amounts, a tablespoon of whole wheat flour weighs 7.1 grams.
Can I replace all-purpose flour with whole wheat flour one-for-one?
By weight, almost — but swap 120 grams of all-purpose for 120 grams of whole wheat rather than trusting cups, add a little extra liquid, and expect a denser, heartier result. Replacing a quarter to a half of the flour is the safer route in delicate bakes.
Sources: the weight on this page is based on published values from the King Arthur Baking ingredient weight chart and USDA FoodData Central, chosen and checked as described in our methodology.