Cups to Grams: Whole Wheat Flour
1 cup of whole wheat flour is about 113 grams. Enter any amount to convert it.
How many grams are in a cup of whole wheat flour?
One US cup of whole wheat flour weighs about 113 grams (4.0 ounces). Half a cup is about 56 g, and one tablespoon is about 7.1 g.
Whole wheat flour weighs less per cup than white flour because the bran makes it coarser and less dense. Swapping it cup-for-cup with all-purpose flour gives you about 6% less flour by weight.
Whole Wheat Flour conversion chart
| Volume | Grams | Ounces |
|---|---|---|
| ¼ cup | 28 g | 1.0 oz |
| ⅓ cup | 38 g | 1.3 oz |
| ½ cup | 56 g | 2.0 oz |
| ⅔ cup | 75 g | 2.7 oz |
| ¾ cup | 85 g | 3.0 oz |
| 1 cup | 113 g | 4.0 oz |
| 1½ cups | 170 g | 6.0 oz |
| 2 cups | 226 g | 8.0 oz |
| 1 tablespoon | 7.1 g | 0.2 oz |
| 1 teaspoon | 2.4 g | 0.1 oz |
Measuring whole wheat flour
Whole wheat flour includes the bran and germ, which makes it coarser and a bit lighter per cup than white flour: about 113 g against 120 g for all-purpose. Spoon it into the cup and level it, as with any flour. Packing it can add 20 g or more, and with a flour this thirsty, that quickly turns a soft dough into a dry one.
White whole wheat is milled from a paler variety of wheat and still contains the whole grain. It tastes milder and weighs about the same, so it works as an easy bridge for anyone new to whole grain baking.
Baking with whole wheat flour
The bran and germ absorb more water than white flour and the bran's sharp edges cut gluten strands, so 100 percent whole wheat bread is denser and needs more liquid. Many bakers add an extra tablespoon or two of water per cup, and let the dough rest for 20 to 30 minutes before kneading so the bran can soften.
A common compromise is swapping half the white flour for whole wheat, which gives a nutty flavor without making the result heavy. To substitute by weight, use the same number of grams as the white flour called for. By the cup, swapping it for all-purpose flour gives you about 6 percent less flour by weight. The germ's oils go rancid over time, so store whole wheat flour in the freezer for the best flavor.
Frequently asked questions
How many cups is 100 grams of whole wheat flour?
100 g of whole wheat flour is about 0.88 cups.
How many grams is a tablespoon of whole wheat flour?
About 7.1 g, based on 113 g per cup and 16 tablespoons per cup.
How many cups is a pound of whole wheat flour?
A pound (454 g) is about 4 cups.
Is white whole wheat flour measured differently?
No. It weighs about the same per cup, around 113 g, and can be swapped for regular whole wheat by weight or volume.
How many cups is 1 kilogram of whole wheat flour?
About 8⅞ cups, since 1,000 g divided by 113 g per cup is just under 9.