Whole wheat flour, Cups to Grams & Grams to Cups
1 cup of whole wheat flour = 120 grams · 100g = 0.83 cups
Whole wheat flour keeps the bran and germ of the wheat berry, giving it a coarser texture, nuttier flavour and more nutrition than white flour. The bran particles mean it settles and packs readily, so weighing is more reliable than scooping. A spooned-and-levelled cup comes to about 120g.
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Whole wheat flour cups to grams table
| Cups | Grams | Ounces | Tablespoons |
|---|---|---|---|
| 1/8 | 15 g | 0.53 oz | 2 |
| 1/4 | 30 g | 1.06 oz | 4 |
| 1/3 | 40 g | 1.41 oz | 5.33 |
| 1/2 | 60 g | 2.12 oz | 8 |
| 2/3 | 80 g | 2.82 oz | 10.7 |
| 3/4 | 90 g | 3.17 oz | 12 |
| 1 | 120 g | 4.23 oz | 16 |
| 1 1/2 | 180 g | 6.35 oz | 24 |
| 2 | 240 g | 8.47 oz | 32 |
| 3 | 360 g | 12.7 oz | 48 |
Whole wheat flour grams to cups table
Working the other way? Here's how many cups common gram weights of whole wheat flour come to, handy when a recipe lists whole wheat flour in grams but you only have cup measures.
| Grams | Cups | Ounces | Tablespoons |
|---|---|---|---|
| 25 g | 0.21 | 0.88 oz | 3.33 |
| 50 g | 0.42 | 1.76 oz | 6.67 |
| 75 g | 0.62 | 2.65 oz | 10 |
| 100 g | 0.83 | 3.53 oz | 13.3 |
| 125 g | 1.04 | 4.41 oz | 16.7 |
| 150 g | 1.25 | 5.29 oz | 20 |
| 175 g | 1.46 | 6.17 oz | 23.3 |
| 200 g | 1.67 | 7.05 oz | 26.7 |
| 225 g | 1.88 | 7.94 oz | 30 |
| 250 g | 2.08 | 8.82 oz | 33.3 |
| 300 g | 2.5 | 10.6 oz | 40 |
| 350 g | 2.92 | 12.3 oz | 46.7 |
| 400 g | 3.33 | 14.1 oz | 53.3 |
| 500 g | 4.17 | 17.6 oz | 66.7 |
Whole wheat flour: US, metric & UK cups compared
A “cup” isn’t the same size everywhere, so 1 cup of whole wheat flour weighs a different number of grams depending on which cup your recipe uses. The US cup is 236.6 ml, while Australia, New Zealand, Canada and modern UK recipes use a 250 ml metric cup. Here’s 1 cup of whole wheat flour in each:
| Cup standard | Size | 1 cup whole wheat flour | Used in |
|---|---|---|---|
| US cup | 237 ml | 120 g | United States (most US recipe sites) |
| Metric cup | 250 ml | 127 g | Australia, NZ, Canada & modern UK |
| UK imperial cup | 284 ml | 144 g | Older British recipes |
| Japanese cup | 200 ml | 101 g | Japan |
Unless a recipe says otherwise, US recipes mean the US cup and Australian/UK recipes mean the 250 ml metric cup. The tables higher up this page use the US cup.
Related ingredients
Quick reference: Whole wheat flour in grams
- ⅛ cup whole wheat flour = 15g
- ¼ cup whole wheat flour = 30g
- ⅓ cup whole wheat flour = 40g
- ½ cup whole wheat flour = 60g
- ⅔ cup whole wheat flour = 80g
- ¾ cup whole wheat flour = 90g
- 1 cup whole wheat flour = 120g
- 2 cups whole wheat flour = 240g
How many cups is 100g, 200g or 300g of whole wheat flour?
Because one cup of whole wheat flour weighs about 120 grams, you can convert any weight to cups by dividing by 120. So 100g of whole wheat flour is about 0.83 cups, 200g is about 1.67 cups, 250g is about 2.08 cups, and 300g is about 2.5 cups. For any other amount, type the grams straight into the converter above and switch it to show cups.
How to measure whole wheat flour accurately
For the most reliable baking results, weigh whole wheat flour on a kitchen scale rather than scooping by volume. One US cup of whole wheat flour weighs about 120 grams (4.23 oz), but the exact figure changes with how tightly it's packed and the brand. Scooping straight from the bag compacts whole wheat flour and can leave you 15 to 20% over, so spoon it into the cup and level it off for the closest match to the figures above. Use the tables for quick reference, or the converter for any custom amount in cups, grams, ounces or tablespoons.
Tip: Whole wheat absorbs more liquid and can bake heavy, so many bakers replace only half the white flour with it. Let the batter rest a few minutes to let the bran hydrate.
Whole wheat flour conversions: common questions
How many grams are in a cup of whole wheat flour?
One US cup of whole wheat flour weighs approximately 120 grams (4.23 oz).
How many grams in half a cup of whole wheat flour?
Half a cup (½ cup) of whole wheat flour weighs approximately 60 grams.
How many grams in a quarter cup of whole wheat flour?
A quarter cup (¼ cup) of whole wheat flour weighs approximately 30 grams.
How do I convert whole wheat flour from cups to grams?
Multiply the number of cups by 120. For example, 2 cups of whole wheat flour = 240 grams, and ¾ cup = 90 grams.
How many cups is 100g of whole wheat flour?
100 grams of whole wheat flour is about 0.83 cups. 200g is about 1.67 cups and 300g is about 2.5 cups, since 1 cup weighs 120 grams.
How many grams in a metric (Australian) cup of whole wheat flour?
One 250 ml metric cup of whole wheat flour, used in Australia, New Zealand, Canada and modern UK recipes, weighs about 127 grams, compared with 120 grams for a 236.6 ml US cup.