Flax Seeds (whole): Grams to Cups
1 cup of flax seeds (whole) = 168 grams
One US cup of flax seeds (whole) weighs 168 grams. One 250 ml metric cup — the one used in the UK, Australia, New Zealand and Canada — holds 178 grams. To convert any weight, divide the grams by the figure for your cup.
Whole flaxseed weighs 168 g per cup (USDA FoodData Central); King Arthur Baking gives 35 g per ¼ cup (140 g). Whole seeds pass through undigested, which is why recipes usually call for ground flax.
Where the 168 g figure comes from
- USDA FoodData Central: 1 cup, whole of “Seeds, flaxseed” = 168 g (FDC ID 169414)
- King Arthur Baking ingredient weight chart: Flaxseed, 1/4 cup = 35 g (about 140 g per cup) (chart)
This site uses 168 g per US cup of flax seeds (whole), spooned and levelled. References checked September 2026.
How many cups is X grams of flax seeds (whole)?
| Grams | US cups | Metric cups | Tablespoons | Ounces |
|---|---|---|---|---|
| 25 g flax seeds (whole) | ⅛ | ⅛ | 2.38 | 0.88 |
| 50 g flax seeds (whole) | ⅓ | ¼ | 4.76 | 1.76 |
| 75 g flax seeds (whole) | ½ | ⅜ | 7.14 | 2.65 |
| 100 g flax seeds (whole) | ⅝ | 0.56 | 9.52 | 3.53 |
| 110 g flax seeds (whole) | ⅔ | ⅝ | 10.48 | 3.88 |
| 120 g flax seeds (whole) | ¾ | ⅔ | 11.43 | 4.23 |
| 125 g flax seeds (whole) | ¾ | ⅔ | 11.9 | 4.41 |
| 130 g flax seeds (whole) | ¾ | ¾ | 12.38 | 4.59 |
| 140 g flax seeds (whole) | ⅞ | ¾ | 13.33 | 4.94 |
| 150 g flax seeds (whole) | ⅞ | ⅞ | 14.29 | 5.29 |
| 170 g flax seeds (whole) | 1 | 0.96 | 16.19 | 6.00 |
| 175 g flax seeds (whole) | 1.04 | 1 | 16.67 | 6.17 |
| 200 g flax seeds (whole) | 1¼ | 1⅛ | 19.05 | 7.05 |
| 225 g flax seeds (whole) | 1⅓ | 1¼ | 21.43 | 7.94 |
| 240 g flax seeds (whole) | 1⅜ | 1⅓ | 22.86 | 8.47 |
| 250 g flax seeds (whole) | 1½ | 1⅜ | 23.81 | 8.82 |
| 275 g flax seeds (whole) | 1⅝ | 1½ | 26.19 | 9.70 |
| 300 g flax seeds (whole) | 1¾ | 1⅔ | 28.57 | 10.58 |
| 350 g flax seeds (whole) | 2⅛ | 2 | 33.33 | 12.35 |
| 400 g flax seeds (whole) | 2⅜ | 2¼ | 38.1 | 14.11 |
| 450 g flax seeds (whole) | 2⅔ | 2½ | 42.86 | 15.87 |
| 500 g flax seeds (whole) | 3 | 2⅞ | 47.62 | 17.64 |
How to measure flax seeds (whole) accurately
The 168 g figure assumes the spooned-and-levelled method: spoon the flax seeds (whole) into a dry measuring cup and sweep the top flat with a straight edge. Scooping the cup through the bag compacts it and gives a heavier cup.
- 1 US cup of flax seeds (whole) = 168 g
- 1 metric cup (250 ml) of flax seeds (whole) = 178 g
- ¾ cup = 126 g
- ½ cup = 84 g
- ⅓ cup = 56 g
- ¼ cup = 42 g
- 1 tablespoon = 10.5 g
Frequently asked questions
How many cups is 100 grams of flax seeds (whole)?
100 grams of flax seeds (whole) is about ⅝ US cups, based on 168 g per cup, or 0.56 metric cups.
How many grams in a cup of flax seeds (whole)?
One US cup of flax seeds (whole) weighs 168 grams. A 250 ml metric cup holds 178 grams.
How many cups is 250 grams of flax seeds (whole)?
250 grams of flax seeds (whole) is about 1½ US cups, or 1⅜ metric cups.
Does a UK cup of flax seeds (whole) weigh the same as a US cup?
No. A UK, Australian or Canadian metric cup is 250 ml against the US 236.6 ml, so it holds about 5.7% more — 178 g of flax seeds (whole) rather than 168 g.
How many tablespoons is 100 grams of flax seeds (whole)?
100 grams of flax seeds (whole) is about 9.52 tablespoons.
More nuts and seeds conversions: Flax Seeds (ground) grams to cups.