Whole Wheat Flour: Grams to Cups
1 cup of whole wheat flour = 120 grams
One US cup of whole wheat flour weighs 120 grams. One 250 ml metric cup — the one used in the UK, Australia, New Zealand and Canada — holds 127 grams. To convert any weight, divide the grams by the figure for your cup.
Whole wheat flour is 120 g per cup — USDA FoodData Central's figure for whole-grain wheat flour. King Arthur Baking weighs its 100% whole wheat at 113 g. The bran makes it bulkier and less compressible than white flour.
What the bran does to the cup
Whole wheat flour keeps the bran and germ, so it contains sharp flakes that do not settle the way fine white flour does. The result is a cup weight close to all-purpose (120 g against 125 g) despite the flour being heavier per particle.
The bigger difference is in the dough. Bran soaks up water and cuts gluten strands, so a straight cup-for-cup swap makes denser, drier bakes. Start by replacing a quarter to a half of the white flour by weight, and add about 2 teaspoons of extra liquid per cup of whole wheat used.
Storage changes the number
The germ contains oil that goes rancid at room temperature within a few months. Many bakers keep whole wheat flour in the freezer; cold flour compacts slightly, so let it come to room temperature and stir it before measuring by volume.
White whole wheat flour, milled from a paler variety of wheat, measures the same as regular whole wheat by the cup and behaves the same in dough; it simply tastes milder.
Where the 120 g figure comes from
- USDA FoodData Central: 1 cup of “Wheat flour, whole-grain” = 120 g (FDC ID 168893)
- King Arthur Baking ingredient weight chart: Whole Wheat Flour (Premium 100%), 1 cup = 113 g (chart)
This site uses 120 g per US cup of whole wheat flour, spooned and levelled. References checked September 2026.
How many cups is X grams of whole wheat flour?
| Grams | US cups | Metric cups | Tablespoons | Ounces |
|---|---|---|---|---|
| 25 g whole wheat flour | ¼ | ¼ | 3.33 | 0.88 |
| 50 g whole wheat flour | ⅜ | ⅜ | 6.67 | 1.76 |
| 75 g whole wheat flour | ⅝ | ⅝ | 10 | 2.65 |
| 100 g whole wheat flour | ⅞ | ¾ | 13.33 | 3.53 |
| 110 g whole wheat flour | ⅞ | ⅞ | 14.67 | 3.88 |
| 120 g whole wheat flour | 1 | 0.95 | 16 | 4.23 |
| 125 g whole wheat flour | 1.04 | 1 | 16.67 | 4.41 |
| 130 g whole wheat flour | 1⅛ | 1 | 17.33 | 4.59 |
| 140 g whole wheat flour | 1⅛ | 1⅛ | 18.67 | 4.94 |
| 150 g whole wheat flour | 1¼ | 1⅛ | 20 | 5.29 |
| 170 g whole wheat flour | 1⅜ | 1⅓ | 22.67 | 6.00 |
| 175 g whole wheat flour | 1½ | 1⅜ | 23.33 | 6.17 |
| 200 g whole wheat flour | 1⅔ | 1⅝ | 26.67 | 7.05 |
| 225 g whole wheat flour | 1⅞ | 1¾ | 30 | 7.94 |
| 240 g whole wheat flour | 2 | 1⅞ | 32 | 8.47 |
| 250 g whole wheat flour | 2⅛ | 2 | 33.33 | 8.82 |
| 275 g whole wheat flour | 2¼ | 2⅛ | 36.67 | 9.70 |
| 300 g whole wheat flour | 2½ | 2⅜ | 40 | 10.58 |
| 350 g whole wheat flour | 2⅞ | 2¾ | 46.67 | 12.35 |
| 400 g whole wheat flour | 3⅓ | 3⅛ | 53.33 | 14.11 |
| 450 g whole wheat flour | 3¾ | 3½ | 60 | 15.87 |
| 500 g whole wheat flour | 4⅛ | 3.94 | 66.67 | 17.64 |
How to measure whole wheat flour accurately
The 120 g figure assumes the spooned-and-levelled method: spoon the whole wheat flour 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 whole wheat flour = 120 g
- 1 metric cup (250 ml) of whole wheat flour = 127 g
- ¾ cup = 90 g
- ½ cup = 60 g
- ⅓ cup = 40 g
- ¼ cup = 30 g
- 1 tablespoon = 7.5 g
Frequently asked questions
How many cups is 100 grams of whole wheat flour?
100 grams of whole wheat flour is about ⅞ US cups, based on 120 g per cup, or ¾ metric cups.
How many grams in a cup of whole wheat flour?
One US cup of whole wheat flour weighs 120 grams. A 250 ml metric cup holds 127 grams.
How many cups is 250 grams of whole wheat flour?
250 grams of whole wheat flour is about 2⅛ US cups, or 2 metric cups.
Does a UK cup of whole wheat flour 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 — 127 g of whole wheat flour rather than 120 g.
How many tablespoons is 100 grams of whole wheat flour?
100 grams of whole wheat flour is about 13.33 tablespoons.
You may also find these useful: How Many Cups is 250 Grams of Flour? and Cake Flour grams to cups.