Whole wheat flour: Cups to Grams
One US cup of whole wheat flour is about 113 g (flour & dry); a tablespoon is about 7.06 g and 100 g is about 0.885 cups. Convert any amount below. Also called wholemeal flour.
Reference weight: King Arthur Baking. Source checked 14 August 2026; cup-to-weight results remain approximate because packing and product density vary.
Weight uses whole wheat flour's real density. Volume↔volume and weight↔weight are exact for any ingredient; cup→gram uses a cited reference weight (packing and cup size vary by ±5%).
Whole wheat flour — volume to weight
Common cup and spoon amounts of whole wheat flour, converted to grams, ounces and millilitres.
| Amount | Grams | Ounces | Millilitres |
|---|---|---|---|
| 1 tsp | 2.35 g | 0.083 oz | 4.93 ml |
| 1 tbsp | 7.06 g | 0.249 oz | 14.8 ml |
| ¼ cup | 28.3 g | 0.996 oz | 59.1 ml |
| ⅓ cup | 37.7 g | 1.33 oz | 78.9 ml |
| ½ cup | 56.5 g | 1.99 oz | 118 ml |
| ⅔ cup | 75.3 g | 2.66 oz | 158 ml |
| ¾ cup | 84.8 g | 2.99 oz | 177 ml |
| 1 cup | 113 g | 3.99 oz | 237 ml |
| 2 cups | 226 g | 7.97 oz | 473 ml |
Whole wheat flour — weight to cups
Weigh whole wheat flour on a scale? Here is what each weight is in cups and tablespoons.
| Grams | Cups | Tablespoons | Ounces |
|---|---|---|---|
| 10 g | 0.088 | 1.42 | 0.353 oz |
| 25 g | 0.221 | 3.54 | 0.882 oz |
| 50 g | 0.442 | 7.08 | 1.76 oz |
| 100 g | 0.885 | 14.2 | 3.53 oz |
| 150 g | 1.33 | 21.2 | 5.29 oz |
| 200 g | 1.77 | 28.3 | 7.05 oz |
| 250 g | 2.21 | 35.4 | 8.82 oz |
| 500 g | 4.42 | 70.8 | 17.6 oz |
| 1000 g | 8.85 | 142 | 35.3 oz |
Why weigh whole wheat flour instead of measuring cups?
A cup measures volume, but recipes really care about how much whole wheat flour you add by weight. One US cup of whole wheat flour is taken as 113 g here, cited from King Arthur Baking, and every conversion on this page routes through that figure. Volume-to-volume and weight-to-weight steps are exact, but the cup→gram crossing depends on product form and how the whole wheat flour is packed, so a kitchen scale is the reliable way to hit the same result every time.
FAQ
How many grams are in a cup of whole wheat flour?
One US cup of whole wheat flour weighs about 113 g (source: King Arthur Baking). Because a cup measures volume, the exact weight shifts a little with how you fill it, so treat this as ±5% and weigh for precision.
How many grams are in a tablespoon of whole wheat flour?
One tablespoon of whole wheat flour is about 7.06 g, and one teaspoon about 2.35 g, since a US cup is exactly 16 tablespoons (48 teaspoons).
How much is 100 g of whole wheat flour in cups?
100 g of whole wheat flour is about 0.885 cups. Use the converter above for any other weight — it works in both directions.
Is the cup-to-gram figure for whole wheat flour exact?
The cup weight is a cited reference (King Arthur Baking); volume↔volume and weight↔weight conversions on this page are exact, but the cup→gram step depends on packing, humidity and brand, so it is best treated as ±5%. A kitchen scale removes the guesswork.