Cooking converter · USDA gram weights

Whole Wheat Flour Cups to Grams

Quick answer

1 cup of whole wheat flour weighs 120 g (4.23 oz). 1 tablespoon is 7.5 g and 1 teaspoon is 2.5 g.

1 cup: 120g; 4.23 oz
1 tablespoon: 7.5g
1 teaspoon: 2.5g
100 g: 0.83cups; of a US cup

Whole wheat flour keeps the bran and germ, so it is coarser and a little heavier in feel than white flour, though its cup weighs less. Doughs made with it usually need a touch more liquid than the same recipe made with white flour. Bakers who are new to it often replace only part of the white flour in a favourite recipe and weigh both, so the loaf keeps a soft crumb while it gains the nutty taste of the whole grain.

Convert any amount of whole wheat flour

Starts at 1 cup of whole wheat flour in grams (120 g); change the units to go from grams back to cups.

Amount of whole wheat flourFromTo

1 cup of whole wheat flour is 120 grams

Cups: 1
Tablespoons: 16
Teaspoons: 48
Grams: 120
Ounces: 4.23

Whole Wheat Flour: cups to grams and ounces

Cups of whole wheat flour in grams and ounces
Cups	Grams	Ounces
1/4 cup	30	1.06
1/3 cup	40	1.41
1/2 cup	60	2.12
2/3 cup	80	2.82
3/4 cup	90	3.17
1 cup	120	4.23
1 1/2 cups	180	6.35
2 cups	240	8.47
3 cups	360	12.7
4 cups	480	16.93

Tablespoons and teaspoons of whole wheat flour in grams and ounces
Spoons	Grams	Ounces
1/2 tablespoon	3.8	0.13
1 tablespoon	7.5	0.26
2 tablespoons	15	0.53
3 tablespoons	22.5	0.79
4 tablespoons	30	1.06
6 tablespoons	45	1.59
8 tablespoons	60	2.12
1/4 teaspoon	0.63	0.02
1/2 teaspoon	1.3	0.04
3/4 teaspoon	1.9	0.07
1 teaspoon	2.5	0.09
2 teaspoons	5	0.18
3 teaspoons	7.5	0.26

Whole Wheat Flour: grams and ounces to cups

For a recipe written in grams or ounces, here is how much of a US cup each weight of whole wheat flour fills.

Grams of whole wheat flour in cups, tablespoons and ounces
Grams	Cups	Tablespoons	Ounces
25 g	0.21	3.33	0.88
50 g	0.42	6.67	1.76
100 g	0.83	13.33	3.53
125 g	1.04	16.67	4.41
150 g	1.25	20	5.29
200 g	1.67	26.67	7.05
250 g	2.08	33.33	8.82
300 g	2.5	40	10.58
400 g	3.33	53.33	14.11
500 g	4.17	66.67	17.64

Ounces of whole wheat flour in grams, cups and tablespoons
Ounces (weight)	Grams	Cups	Tablespoons
1 oz	28.3	0.24	3.78
2 oz	56.7	0.47	7.56
3 oz	85	0.71	11.34
4 oz	113.4	0.94	15.12
6 oz	170.1	1.42	22.68
8 oz	226.8	1.89	30.24
12 oz	340.2	2.83	45.36
16 oz	453.6	3.78	60.48

What a cup of whole wheat flour weighs, and why it can differ

USDA’s weight for “1 cup” is 120 g. Next to a cup of water, which holds about 236.6 g, that is 51% of the weight of a cup of water, so a lot of the cup is air. The same cup works out at 0.51 g per millilitre.

USDA lists one cup measure for whole wheat flour (“1 cup”), so this page has no second figure to compare it with; if a recipe depends on the exact amount, weigh it.

USDA lists no tablespoon or teaspoon measure for this entry, so that weight is the cup weight divided by the US ratio (16 tablespoons or 48 teaspoons to the cup).

Counting calories instead of cups? See calories and macros in whole Wheat Flour, per 100 g and per portion.

Frequently asked questions

How many grams are in 1 cup of whole wheat flour?

USDA measures 1 cup of whole wheat flour (its portion is listed as “1 cup”) at 120 g, which is 4.23 oz.

How many cups is 500 g of whole wheat flour?

500 g of whole wheat flour is 4.17 cups, using 120 g per cup of whole wheat flour. A 1 kg bag of whole wheat flour would fill 8.33 cups, and a 1 lb pack of whole wheat flour would fill 3.78.

How much does a part of a cup of whole wheat flour weigh?

Half a cup of whole wheat flour is 60 g, a third of a cup of whole wheat flour is 40 g and a quarter cup of whole wheat flour is 30 g. For small amounts, 1 tablespoon of whole wheat flour is 7.5 g (0.26 oz) and 2 tablespoons of whole wheat flour are 15 g.

If my recipe uses 250 ml metric cups, how much whole wheat flour is that?

A 250 ml cup is about 5.7% larger than a US cup, so a metric cup of whole wheat flour comes to about 126.8 g, going by USDA’s 120 g for a US cup of whole wheat flour. The weights on this page are for the US cup of about 237 ml.

Is it better to weigh whole wheat flour than to measure it by the cup?

For baking, yes. USDA lists one cup measure for whole wheat flour (“1 cup”), so this page has no second figure to compare it with; if a recipe depends on the exact amount, weigh it. Next to water, a cup of whole wheat flour is 51% of the weight of a cup of water, so a lot of the cup is air, and 120 g on a scale is 120 g however the whole wheat flour was scooped.

What weighs about the same as a cup of whole wheat flour?

Among these converters, powdered sugar (120 g per cup) and cornmeal (122 g per cup) come closest to 120 g. Same volume, different ingredient: the weights are close, but the foods are not interchangeable.

Weighed your whole wheat flour? Log it in seconds

Once the recipe is in grams, CalorTracker turns it into calories and macros: snap a photo, say what you ate or type it, and the AI estimates the nutrition for you to check. Free to start.

Start free on the web

Weights are USDA averages for the entry named below. Packing, sifting, brand and moisture change the weight of a real cup, so treat them as a good starting point, not a lab measurement.

USDA describes this entry as “Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)” (FoodData Central SR Legacy 2018-04).

Source: USDA FoodData Central, FDC 168893, retrieved October 22, 2026. How we calculate.