1 Cup of Whole Wheat Flour in Grams
1 cup of whole wheat flour weighs about 113 grams (3.99 oz).
US cup (236.6 ml). Source: King Arthur Baking Ingredient Weight Chart.
- Tablespoons
- 16 tbsp
- Teaspoons
- 48 tsp
- Milliliters
- 236.6 ml
- Grams
- 113 g
- Ounces (weight)
- 3.986 oz
Based on about 113 g per US cup of whole wheat flour. Real weights vary with brand and how the cup is filled.
Whole Wheat Flour: cups to grams chart
| Cups | Grams | Ounces | Milliliters |
|---|---|---|---|
| 1/8 cup | 14 g | 0.5 oz | 30 ml |
| 1/4 cup | 28 g | 1 oz | 59 ml |
| 1/3 cup | 38 g | 1.33 oz | 79 ml |
| 1/2 cup | 57 g | 1.99 oz | 118 ml |
| 2/3 cup | 75 g | 2.66 oz | 158 ml |
| 3/4 cup | 85 g | 2.99 oz | 177 ml |
| 1 cup | 113 g | 3.99 oz | 237 ml |
| 1 1/2 cups | 170 g | 5.98 oz | 355 ml |
| 2 cups | 226 g | 7.97 oz | 473 ml |
| 3 cups | 339 g | 12 oz | 710 ml |
| 4 cups | 452 g | 15.9 oz | 946 ml |
Whole Wheat Flour: grams to cups
Many recipes outside the US list weights. Divide the grams by 113 (the typical weight of one cup) to get cups. A tablespoon is 1/16 cup, about 7.1 g, and a teaspoon is 1/3 tablespoon, about 2.4 g.
| Grams | Cups (decimal) | Cups (nearest 1/8) | Tablespoons |
|---|---|---|---|
| 50 g | 0.442 | 1/2 | 7.08 |
| 100 g | 0.885 | 7/8 | 14.16 |
| 125 g | 1.106 | 1 1/8 | 17.7 |
| 200 g | 1.77 | 1 3/4 | 28.32 |
| 250 g | 2.212 | 2 1/4 | 35.4 |
| 300 g | 2.655 | 2 5/8 | 42.48 |
| 500 g | 4.425 | 4 3/8 | 70.8 |
How whole wheat flour compares with similar ingredients
Cup weights of nearby ingredients on this site, so you can see whether a swap changes the amount you weigh out. The last column is the difference from whole wheat flour per cup.
| Ingredient | 1 cup | Difference |
|---|---|---|
| whole wheat flour (this page) | 113 g | — |
| self-rising flour | 113 g | same weight |
| rye flour | 106 g | −7 g |
| almond flour | 96 g | −17 g |
| coconut flour | 128 g | +15 g |
Measuring whole wheat flour by cup and by weight
Whole wheat flour is a little lighter per cup than white flour, about 113 g, because the bran flakes interrupt how tightly it packs. It also drinks more water as it rests, so whole wheat dough that feels wet when you mix it often firms up after 15–20 minutes. Many bakers replace only a third to a half of the white flour with whole wheat for a softer crumb.
Need a different ingredient? Browse all cups-to-grams conversions, or use the plain cooking converter and cups to ml converter for water-like liquids.
Helpful answers
Frequently asked questions
- How many grams are in 1 cup of whole wheat flour?
- About 113 g (3.99 oz). This is a typical value from the King Arthur Baking Ingredient Weight Chart; your own cup may differ by several grams depending on brand and how it is measured.
- How many grams are in 1/2 cup of whole wheat flour?
- About 57 g (1.99 oz). For 1/4 cup it is about 28 g, and for 1/3 cup about 38 g.
- How many grams are in 1 tablespoon of whole wheat flour?
- About 7.1 g, since a US cup holds 16 tablespoons. A teaspoon is roughly 2.4 g.
- How many cups is 100 grams of whole wheat flour?
- About 0.885 cup, using 113 g per cup. Written the way recipes do, 250 g is about 2 1/4 cups and 500 g is about 4 3/8 cups.
- Is 1 cup of whole wheat flour heavier than 1 cup of self-rising flour?
- No. Both are listed at 113 g per cup, so the same weight works for either. Differences between them show up in how they behave in a recipe, not on the scale.
- Can I swap whole wheat flour for all-purpose flour 1:1?
- By weight you can start 1:1, but whole wheat absorbs more water, so add a tablespoon or two of extra liquid. Baked goods will be denser and nuttier.