Flours & Starches
Convert cups of whole wheat flour to ounces
One cup of whole wheat flour weighs about 3.99 oz, and half a cup comes to roughly 1.99 oz. Enter any amount below to convert it, or use the chart further down as a quick reference while you cook.
1 cup of whole wheat flour =
3.99 oz
- kg
- 0.113
- lb
- 0.249
Whole Wheat Flour: 113 g per US cup · FAO / INFOODS density database. Bran flakes create air pockets, so whole wheat weighs a little less per cup than white flour but absorbs more water.
Full whole wheat flour chart →Whole Wheat Flour at a glance
Every number on this page comes from a single figure: 113 grams per US cup (FAO / INFOODS density database).
- 1 cup
- 113 g
- 1 tablespoon
- 7.06 g
- 1 teaspoon
- 2.35 g
- 1 cup in ounces
- 3.99 oz
- 100 g in cups
- 0.885 cups
- Density
- 0.48 g/ml
cups to ounces chart for whole wheat flour
Print it, screenshot it, or bookmark this page — these are the amounts recipes ask for most often.
| Cups (US) | Grams | Ounces (weight) | Pounds |
|---|---|---|---|
| 1/8 cup | 14.1 g | 0.498 oz | 0.031 lb |
| 1/4 cup | 28.3 g | 0.996 oz | 0.062 lb |
| 1/3 cup | 37.7 g | 1.33 oz | 0.083 lb |
| 1/2 cup | 56.5 g | 1.99 oz | 0.125 lb |
| 2/3 cup | 75.3 g | 2.66 oz | 0.166 lb |
| 3/4 cup | 84.8 g | 2.99 oz | 0.187 lb |
| 1 cup | 113 g | 3.99 oz | 0.249 lb |
| 1 1/2 cup | 170 g | 5.98 oz | 0.374 lb |
| 2 cup | 226 g | 7.97 oz | 0.498 lb |
| 3 cup | 339 g | 12 oz | 0.747 lb |
| 4 cup | 452 g | 15.9 oz | 0.996 lb |
How this conversion is calculated
Volume-to-weight conversions are only as good as the density behind them. We treat whole wheat flour as 113 g per US customary cup, which works out to 0.478 g/ml. From there:
- Your cups figure is converted into millilitres or grams using standard unit sizes (cup = 237 ml).
- The density above bridges volume and weight in whichever direction you need.
- The result is rounded the way a cook would round it — to the nearest gram, or to a usable fraction such as 7/8 cups.
Measuring whole wheat flour accurately
Bran flakes create air pockets, so whole wheat weighs a little less per cup than white flour but absorbs more water.
If a recipe matters to you — bread, macarons, anything with a tight hydration or ratio — weigh it. A £10 digital scale removes the single largest source of variation in home baking, and it is faster than washing three measuring cups.
When cups are fine
- Liquids measured in a proper jug, where volume is the honest unit anyway.
- Forgiving savoury cooking: soups, stews, stir-fries, marinades.
- Small amounts of leaveners and spices, as long as you use level spoons.
Frequently asked questions
How many ounces are in 1 cup of whole wheat flour?
1 cup of whole wheat flour is 3.99 oz. This is based on a density of 113 g per US cup.
How many ounces are in 2 cups of whole wheat flour?
2 cups of whole wheat flour is 7.97 oz, and 1.99 oz for half a cup.
How much is 100 g of whole wheat flour in cups?
100 g of whole wheat flour is about 7/8 cups. Weight is always the more reliable measurement, so use a scale when the recipe gives grams.
Why do other sites give a different number for whole wheat flour?
Bran flakes create air pockets, so whole wheat weighs a little less per cup than white flour but absorbs more water.
Do UK and Australian cups give the same result?
No. A US customary cup is 236.6 ml, a metric cup used in Australia and New Zealand is 250 ml, and an old UK imperial cup is 284 ml. Our default is the US cup, but you can pick metric cups in the converter.