Whole wheat flour: cups to grams
Whole wheat flour includes the bran and germ, so it is a little lighter per cup than white flour: about 113 g when spooned and levelled. It also soaks up more liquid, which is why whole wheat doughs often look wetter at first.
1 cup of whole wheat flour = 115 g
½ cup = 55 g · ¼ cup = 30 g · 1 tablespoon = 7 g
Convert any amountWhole wheat flour: cups to grams
| US cups | Grams |
|---|---|
| ⅛ cup | 15 g |
| ¼ cup | 30 g |
| ⅓ cup | 40 g |
| ½ cup | 55 g |
| ⅔ cup | 75 g |
| ¾ cup | 85 g |
| 1 cup | 115 g |
| 1½ cups | 170 g |
| 2 cups | 225 g |
| 3 cups | 340 g |
| 4 cups | 450 g |
Tablespoons and teaspoons
| Spoon | Grams |
|---|---|
| 1 tablespoon | 7 g |
| 2 tablespoons | 15 g |
| ¼ cup (4 tablespoons) | 30 g |
| 1 teaspoon | 2 g |
Grams to cups
Going the other way, for a metric recipe in US cups:
| Grams | Cups of whole wheat flour |
|---|---|
| 25 g | about 3½ tbsp |
| 50 g | about ½ cup |
| 100 g | about ⅞ cup |
| 125 g | about 1⅛ cups |
| 150 g | about 1⅓ cups |
| 200 g | about 1¾ cups |
| 250 g | about 2¼ cups |
| 300 g | about 2⅔ cups |
| 400 g | about 3½ cups |
| 500 g | about 4⅜ cups |
| 1 kg | about 8⅞ cups |
Names
Whole wheat flour is called wholemeal flour in the UK and Australia. White whole wheat flour, made from a paler wheat, weighs the same per cup.
Freshness
The oils in the germ can turn rancid. Store whole wheat flour somewhere cool, or in the freezer if you use it slowly.
Weights are for a level US cup (236.6 ml), spooned in, based on published baking ingredient-weight charts. Weighing will always be more accurate than any cup.