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White whole wheat flour — Cups to Grams

One US cup of white whole wheat flour weighs about 113 grams. That makes it lighter than all-purpose flour, which is 120 grams per cup. Milled from hard white wheat — same protein as standard whole wheat, milder flavour and lighter colour. Fluff, spoon, level. Use the converter below to switch white whole wheat flour between cups, grams, ounces, tablespoons and millilitres — or read the full chart underneath.

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White whole wheat flour conversion chart

White whole wheat flour — cups to grams chart
Cups	Grams	Ounces	Tablespoons	Millilitres
⅛ cup	14.13 g	0.498 oz	2	29.57 ml
¼ cup	28.25 g	0.996 oz	4	59.15 ml
⅓ cup	37.67 g	1.33 oz	5.33	78.86 ml
½ cup	56.5 g	1.99 oz	8	118.3 ml
⅔ cup	75.33 g	2.66 oz	10.67	157.7 ml
¾ cup	84.75 g	2.99 oz	12	177.4 ml
1 cup	113 g	3.99 oz	16	236.6 ml
1¼ cups	141.3 g	4.98 oz	20	295.7 ml
1½ cups	169.5 g	5.98 oz	24	354.9 ml
2 cups	226 g	7.97 oz	32	473.2 ml
3 cups	339 g	11.96 oz	48	709.8 ml

Grams to cups: white whole wheat flour

White whole wheat flour — grams to cups chart
Grams	Cups	Ounces	Tablespoons
10 g	0.088	0.353 oz	1.42
25 g	0.221	0.882 oz	3.54
50 g	0.442	1.76 oz	7.08
75 g	0.664	2.65 oz	10.62
100 g	0.885	3.53 oz	14.16
125 g	1.11	4.41 oz	17.7
150 g	1.33	5.29 oz	21.24
200 g	1.77	7.05 oz	28.32
250 g	2.21	8.82 oz	35.4
300 g	2.65	10.58 oz	42.48
400 g	3.54	14.11 oz	56.64
500 g	4.42	17.64 oz	70.8

How to measure white whole wheat flour

Milled from hard white wheat — same protein as standard whole wheat, milder flavour and lighter colour. Fluff, spoon, level.

Because a cup measures volume rather than weight, the most reliable way to measure white whole wheat flour is with a digital kitchen scale. If you are working from cups, keep your technique consistent every time so your results are repeatable. For more, see our guide on baking by weight versus volume.

No scale yet? You don't need a fancy one; any digital kitchen scale that reads in 1-gram steps does everything on this site. Well-rated kitchen scales on Amazon →

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Substitutes for white whole wheat flour

1 cup white whole wheat = 1 cup all-purpose flour (King Arthur Baking)
Drop-in swap in a pinch; loses whole-grain fibre and nutrition. Expect a slightly lighter colour and softer crumb.
1 cup white whole wheat = 1 cup standard (red) whole wheat (King Arthur Baking)
Same protein and fibre; red wheat is darker with a stronger, more tannic flavour.

See all white whole wheat flour substitutes, ratios and sources →

White whole wheat flour conversions: FAQ

Why doesn't a cup of white whole wheat flour weigh the same as a cup of water?

A cup measures volume, not weight. White whole wheat flour is less dense than water (113 g versus 237 g per cup), so the same volume has a different weight. Weighing in grams is the most accurate way to measure it.

Common white whole wheat flour conversions

Quick-answer pages for the conversions people search for most.

100 g to cups

100 g white whole wheat flour ≈ 0.885 cups

200 g to cups

200 g white whole wheat flour ≈ 1.77 cups

250 g to cups

250 g white whole wheat flour ≈ 2.21 cups

500 g to cups

500 g white whole wheat flour ≈ 4.42 cups

¼ cup to grams

¼ cup white whole wheat flour ≈ 28.25 g

½ cup to grams

½ cup white whole wheat flour ≈ 56.5 g

1 cup to grams

1 cup white whole wheat flour ≈ 113 g

2 cups to grams

2 cups white whole wheat flour ≈ 226 g

Related converters

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* Conversion figures are typical average weights for one US customary cup (236.6 ml), based on the King Arthur Baking Ingredient Weight Chart and cross-referenced with the U.S. Department of Agriculture FoodData Central database. Actual weight varies with packing, brand and humidity — see our methodology.