Whole wheat flour: cups to grams
Whole wheat (wholemeal) flour is lighter per cup than white flour, about 113 g, because the bran flakes hold more air. It also absorbs more water, so substituting it cup for cup makes a drier dough even when the weight is right.
1 cup whole wheat flour = 113 g · 1 tbsp = 7.1 g · 100 g = 0.88 cups
Based on 113 g per US cup of whole wheat flour, spooned and levelled. Real-world cups vary by about ±10 % for powders.
How to measure whole wheat flour
Spoon and level. When swapping whole wheat for white flour by weight, add about 2 teaspoons of water per 100 g of flour and let the dough rest 20 minutes before judging it.
Weight is the only measure that does not depend on the container or on how the ingredient was filled. The figure of 113 g per US cup comes from the King Arthur Baking ingredient weight chart; other charts differ by a few percent, which is within the spread between two cooks filling the same cup.
Cups of whole wheat flour to grams
| Cups | Volume | Weight | Ounces |
|---|---|---|---|
| ⅛ cup | 30 mL | 14 g | 0.5 oz |
| ¼ cup | 59 mL | 28 g | 1 oz |
| ⅓ cup | 79 mL | 38 g | 1.3 oz |
| ½ cup | 118 mL | 57 g | 2 oz |
| ⅔ cup | 158 mL | 75 g | 2.7 oz |
| ¾ cup | 177 mL | 85 g | 3 oz |
| 1 cup | 237 mL | 113 g | 4 oz |
| 1½ cups | 355 mL | 170 g | 6 oz |
| 2 cups | 473 mL | 226 g | 8 oz |
| 3 cups | 710 mL | 339 g | 12 oz |
| 4 cups | 946 mL | 452 g | 15.9 oz |
Spoons and metric measures
| Measure | Weight |
|---|---|
| 1 teaspoon | 2.4 g |
| 1 tablespoon | 7.1 g |
| 2 tablespoons | 14.1 g |
| 4 tablespoons (¼ cup) | 28 g |
| Metric cup, 250 mL | 119 g |
| 100 mL | 48 g |
Grams of whole wheat flour to cups
| Weight | US cups | Tablespoons | Ounces |
|---|---|---|---|
| 25 g | 0.22 cups | 3.5 tbsp | 0.88 oz |
| 50 g | 0.44 cups | 7.1 tbsp | 1.76 oz |
| 75 g | 0.66 cups | 10.6 tbsp | 2.65 oz |
| 100 g | 0.88 cups | 14.2 tbsp | 3.53 oz |
| 125 g | 1.11 cups | 17.7 tbsp | 4.41 oz |
| 150 g | 1.33 cups | 21.2 tbsp | 5.29 oz |
| 200 g | 1.77 cups | 28.3 tbsp | 7.05 oz |
| 250 g | 2.21 cups | 35.4 tbsp | 8.82 oz |
| 300 g | 2.65 cups | 42.5 tbsp | 10.58 oz |
| 400 g | 3.54 cups | 56.6 tbsp | 14.11 oz |
| 500 g | 4.42 cups | 70.8 tbsp | 17.64 oz |
Related ingredients
Frequently asked questions
About 113 g when spooned into the cup and levelled. Source: King Arthur Baking.
100 g of whole wheat flour is 0.88 US cups, or about 14.2 tablespoons.
7.1 g, since a US tablespoon is one sixteenth of a cup. A teaspoon is 2.4 g.
No. This page uses the US cup of 236.6 mL. The metric cup of 250 mL used in Australia, New Zealand and most of Europe holds 119 g of whole wheat flour, about 6 % more. Old British recipes used a 284 mL cup.