Flours & Starches
Whole Wheat Flour conversion chart
1 cup of whole wheat flour = 113 g = 3.99 oz. Convert any amount below, or use the reference charts for cups, tablespoons, grams and ounces.
1 cup of whole wheat flour =
113 g
- oz
- 3.99
- kg
- 0.113
- lb
- 0.249
- 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
Measuring note
Bran flakes create air pockets, so whole wheat weighs a little less per cup than white flour but absorbs more water.
Source: FAO / INFOODS density database
Whole Wheat Flour cups to grams chart
US cups converted to grams, ounces and millilitres. Fractions are written the way recipes write them.
| Cups (US) | Grams | Ounces (weight) | Millilitres |
|---|---|---|---|
| 1/8 cup | 14.1 g | 0.498 oz | 29.6 ml |
| 1/4 cup | 28.3 g | 0.996 oz | 59.1 ml |
| 1/3 cup | 37.7 g | 1.33 oz | 78.9 ml |
| 1/2 cup | 56.5 g | 1.99 oz | 118 ml |
| 2/3 cup | 75.3 g | 2.66 oz | 158 ml |
| 3/4 cup | 84.8 g | 2.99 oz | 177 ml |
| 1 cup | 113 g | 3.99 oz | 237 ml |
| 1 1/2 cup | 170 g | 5.98 oz | 355 ml |
| 2 cup | 226 g | 7.97 oz | 473 ml |
| 3 cup | 339 g | 12 oz | 710 ml |
| 4 cup | 452 g | 15.9 oz | 946 ml |
Tablespoons and teaspoons
1 tbsp ≈ 7.06 g · 1 tsp ≈ 2.35 g
| Tablespoons (US) | Grams | Cups (US) |
|---|---|---|
| 1 tbsp | 7.06 g | 0.063 cup |
| 2 tbsp | 14.1 g | 0.125 cup |
| 3 tbsp | 21.2 g | 0.188 cup |
| 4 tbsp | 28.3 g | 0.25 cup |
| 5 tbsp | 35.3 g | 0.313 cup |
| 6 tbsp | 42.4 g | 0.375 cup |
| 8 tbsp | 56.5 g | 0.5 cup |
| 10 tbsp | 70.6 g | 0.625 cup |
| 12 tbsp | 84.8 g | 0.75 cup |
| 16 tbsp | 113 g | 1 cup |
Grams back to cups
Useful when a metric recipe gives grams but you only own cups.
| Grams | Cups (US) | Tablespoons (US) |
|---|---|---|
| 10 g | 0.088 cup | 1.42 tbsp |
| 25 g | 0.221 cup | 3.54 tbsp |
| 50 g | 0.442 cup | 7.08 tbsp |
| 75 g | 0.664 cup | 10.6 tbsp |
| 100 g | 0.885 cup | 14.2 tbsp |
| 125 g | 1.11 cup | 17.7 tbsp |
| 150 g | 1.33 cup | 21.2 tbsp |
| 200 g | 1.77 cup | 28.3 tbsp |
| 250 g | 2.21 cup | 35.4 tbsp |
| 500 g | 4.42 cup | 70.8 tbsp |
| 1000 g | 8.85 cup | 142 tbsp |
Single-conversion pages for whole wheat flour
- cup → gWhole Wheat Flour cups to grams
- g → cupWhole Wheat Flour grams to cups
- tbsp → gWhole Wheat Flour tablespoons to grams
- tsp → gWhole Wheat Flour teaspoons to grams
- cup → ozWhole Wheat Flour cups to ounces
- oz → cupWhole Wheat Flour ounces to cups
- ml → gWhole Wheat Flour ml to grams
- g → tbspWhole Wheat Flour grams to tablespoons
Working with whole wheat flour
Whole Wheat Flour sits in the flours & starches group, where a cup lands in the same range as water, but the material still compacts differently depending on how you fill the cup. Bran flakes create air pockets, so whole wheat weighs a little less per cup than white flour but absorbs more water.
If you are converting a whole recipe rather than a single line, the Recipe to Metric converter matches every ingredient to its own density in one pass, and the Recipe Scaler resizes the batch first so you only convert once.
Also sold as: wholemeal flour. These names refer to the same product and use the same weight per cup.
Frequently asked questions
How many grams are in a cup of whole wheat flour?
One US cup of whole wheat flour weighs about 113 grams (3.99 oz). Bran flakes create air pockets, so whole wheat weighs a little less per cup than white flour but absorbs more water.
How many grams are in a tablespoon of whole wheat flour?
One US tablespoon holds about 7.06 g, and one teaspoon about 2.35 g, since a tablespoon is 14.79 ml and a teaspoon 4.93 ml.
How many cups is 100 g of whole wheat flour?
100 grams of whole wheat flour is roughly 0.885 US cups. Weighing is more reliable than filling a cup, especially for flours & starches.
Where does this figure come from?
The density used here is 0.478 g/ml, based on FAO / INFOODS density database. Treat it as an approximation: real batches vary with brand, moisture and how the cup is filled.