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Whole wheat flour — Cups to Grams

One US cup of whole wheat flour weighs about 113 grams. That makes it lighter than all-purpose flour, which is 120 grams per cup. Whole wheat flour is slightly lighter per cup than white flour because the bran keeps it from packing tightly. Use the converter below to switch whole wheat flour between cups, grams, ounces, tablespoons and millilitres — or read the full chart underneath.

Also known as wholemeal flour.

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Whole wheat flour conversion chart

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: whole wheat flour

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 whole wheat flour

Whole wheat flour is slightly lighter per cup than white flour because the bran keeps it from packing tightly.

Because a cup measures volume rather than weight, the most reliable way to measure 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 whole wheat flour

Replace up to 50% of AP flour with whole wheat by volume (King Arthur Baking)
Substitute by volume, not weight; whole wheat absorbs more liquid and weighs less per cup. Going above 50% needs recipe reformulation.
1 cup whole wheat = 1 cup white whole wheat (King Arthur Baking)
Milled from a lighter, milder wheat variety. Drop-in swap that produces a less assertive whole-grain flavor.

See all whole wheat flour substitutes, ratios and sources →

Compare whole wheat flour

All-purpose flour vs Whole wheat flour Rye flour vs Whole wheat flour

Whole wheat flour conversions: FAQ

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

A cup measures volume, not weight. 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 whole wheat flour conversions

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

100 g to cups

100 g whole wheat flour ≈ 0.885 cups

200 g to cups

200 g whole wheat flour ≈ 1.77 cups

250 g to cups

250 g whole wheat flour ≈ 2.21 cups

500 g to cups

500 g whole wheat flour ≈ 4.42 cups

¼ cup to grams

¼ cup whole wheat flour ≈ 28.25 g

½ cup to grams

½ cup whole wheat flour ≈ 56.5 g

1 cup to grams

1 cup whole wheat flour ≈ 113 g

2 cups to grams

2 cups whole wheat flour ≈ 226 g

Related converters

← All ingredient converters Cups to grams chart Recipe scaler

* 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.