Whole Wheat Flour: Cups to Grams
One US cup (240 ml) of whole wheat flour weighs about 120 grams, based on its typical kitchen density. Convert any amount below, or use the reference table for common cup fractions.
1 cup=120 g
Based on whole wheat flour at 120 g per US cup.
Whole Wheat Flour conversion table
| Cups | Grams | Millilitres | Tablespoons | Ounces |
|---|---|---|---|---|
| 1/4 cup | 30 g | 60 ml | 4 tbsp | 1.06 oz |
| 1/3 cup | 40 g | 80 ml | 5.33 tbsp | 1.41 oz |
| 1/2 cup | 60 g | 120 ml | 8 tbsp | 2.12 oz |
| 2/3 cup | 80 g | 160 ml | 10.7 tbsp | 2.82 oz |
| 3/4 cup | 90 g | 180 ml | 12 tbsp | 3.17 oz |
| 1 cup | 120 g | 240 ml | 16 tbsp | 4.23 oz |
| 1 1/2 cups | 180 g | 360 ml | 24 tbsp | 6.35 oz |
| 2 cups | 240 g | 480 ml | 32 tbsp | 8.47 oz |
| 2 1/2 cups | 300 g | 600 ml | 40 tbsp | 10.6 oz |
| 3 cups | 360 g | 720 ml | 48 tbsp | 12.7 oz |
In grams, 1/4 cup of whole wheat flour is about 30 g, 1/3 cup is about 40 g, 1/2 cup is about 60 g, 2/3 cup is about 80 g, 3/4 cup is about 90 g, 1 cup is about 120 g, 1 1/2 cups is about 180 g, 2 cups is about 240 g and 3 cups is about 360 g.
A tablespoon of whole wheat flour is about 7.5 grams, and a teaspoon is about 2.5 grams.
About measuring whole wheat flour
Whole wheat flour keeps the bran and germ of the grain, giving it a nuttier flavour and a coarser texture than white flour. One US cup weighs about 120 grams. Because the bran cuts into gluten strands, whole wheat doughs can feel tighter and drier, so weighing helps you avoid accidentally adding too much. Many bakers start by replacing part of the white flour in a recipe with whole wheat and adjusting the liquid from there.
Whole wheat absorbs more water over time. Let the dough rest so the bran can hydrate fully.
Frequently asked questions
How many grams is 1 cup of whole wheat flour?
One US cup of whole wheat flour is about 120 grams, similar to cake flour and slightly under all-purpose.
Can I replace white flour with whole wheat one for one?
By weight you can, but expect a denser, drier result. Replacing only part of the white flour, and adding a little extra liquid, usually bakes better.
Does whole wheat flour need more liquid?
Yes. The bran soaks up water, so whole wheat doughs benefit from slightly more liquid and a longer rest before shaping.