How Many Grams in a Cup of Whole Wheat Flour?
Updated September 25, 2026
1 US cup of whole wheat flour
113g
4 oz, spooned into the cup and leveled
- 1/2 cup
- 57 g
- 1/4 cup
- 28 g
- 1 tablespoon
- 7.1 g
- 1 teaspoon
- 2.4 g
One cup of whole wheat flour weighs about 113 grams (4 ounces) when spooned and leveled. That's slightly less than a cup of all-purpose flour (120 g), so swapping one for the other cup-for-cup doesn't give you quite the same amount of flour, and the two behave very differently in dough.
Whole Wheat Flour converter
Fractions work too, for example 1/3 or 1 1/2.
Cups to grams
| US cups | Grams | Ounces |
|---|---|---|
| 1/8 cup | 14 g | 0.5 oz |
| 1/4 cup | 28 g | 1 oz |
| 1/3 cup | 38 g | 1.3 oz |
| 1/2 cup | 57 g | 2 oz |
| 2/3 cup | 75 g | 2.7 oz |
| 3/4 cup | 85 g | 3 oz |
| 1 cup | 113 g | 4 oz |
| 1 1/2 cups | 170 g | 6 oz |
| 2 cups | 226 g | 8 oz |
| 3 cups | 339 g | 12 oz |
| 4 cups | 452 g | 15.9 oz |
Grams to cups
| Grams | Cups (decimal) | With measuring cups and spoons |
|---|---|---|
| 25 g | 0.22 | 3 tbsp + 1 1/2 tsp |
| 50 g | 0.44 | 1/3 cup + 1 tbsp + 2 tsp |
| 100 g | 0.88 | 3/4 cup + 2 tbsp + 1/2 tsp |
| 150 g | 1.33 | 1 1/4 cups + 1 tbsp + 1/2 tsp |
| 200 g | 1.77 | 1 3/4 cups + 1 tsp |
| 250 g | 2.21 | 2 cups + 3 tbsp + 1 tsp |
| 300 g | 2.65 | 2 1/2 cups + 2 tbsp + 1 1/2 tsp |
| 400 g | 3.54 | 3 1/2 cups + 2 tsp |
| 500 g | 4.42 | 4 1/3 cups + 1 tbsp + 1 1/2 tsp |
| 1,000 g | 8.85 | 8 3/4 cups + 1 tbsp + 2 tsp |
How whole wheat flour differs
Whole wheat flour is milled from the entire wheat kernel, including the bran and germ. The bran absorbs more water than white flour, which is why whole wheat doughs feel stiffer and whole wheat baked goods can turn out dry if the liquid isn't adjusted.
Whole wheat pastry flour, also sold as graham flour, is milled from softer wheat and is lighter still: about 96 g per cup in King Arthur Baking's chart.
Tips for measuring whole wheat flour
- Stir the flour before measuring. Whole wheat flour settles in the bag, and settled flour measures heavier.
- When converting a white-flour recipe, many bakers start by replacing a quarter to half of the flour with whole wheat, then add a spoonful or two of extra liquid if the dough seems stiff.
- The germ contains natural oils that can turn rancid. Store whole wheat flour airtight in a cool spot, or in the freezer if you won't use it within a few months.
- Letting a whole wheat dough or batter rest for 15 to 30 minutes before baking gives the bran time to soften and absorb liquid.
Frequently asked questions
Can I replace all-purpose flour with whole wheat flour 1:1?
You can, but expect a denser, nuttier result that needs more liquid. For a first try, replace a quarter to half of the all-purpose flour by weight and adjust the liquid. Using grams also avoids the small volume difference between the two flours (113 g vs. 120 g per cup).
How many grams are in 1/2 cup of whole wheat flour?
Half a cup of whole wheat flour weighs about 57 grams (2 ounces).
How many cups is 100 grams of whole wheat flour?
100 g of whole wheat flour is about 0.88 US cups, which you can measure as 3/4 cup + 2 tbsp + 1/2 tsp.
How many grams are in a tablespoon of whole wheat flour?
One tablespoon weighs about 7.1 g, and one teaspoon about 2.4 g.
More cups-to-grams conversions
See every ingredient side by side in the baking ingredient weight chart, or convert cups, spoons and milliliters with the kitchen unit converter.
Sources and method
The cup weight on this page comes from King Arthur Baking's Ingredient Weight Chart, which lists whole wheat flour as 1 cup = 4 oz = 113 g. All other figures are calculated from that weight using a US customary cup (236.6 mL), 16 tablespoons per cup and 3 teaspoons per tablespoon. Using a 250 mL metric cup? Multiply the grams by about 1.06. Brand, humidity and measuring technique can shift real-world weights by a few percent, so weigh when precision matters.