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1 US cup = 240 ml, 1 tablespoon = 15 ml, 1 teaspoon = 5 ml. Figures verified 5 August 2026. https://cupsngrams.com/whole-wheat-flour
Whole Wheat Flour: Cups to Grams
Also called wholemeal flour.
One US cup (240 ml) of whole wheat flour weighs 120 grams; half a cup weighs 60 grams. A quarter cup is 30 grams, a tablespoon is 7.5 grams and a teaspoon is 2.5 grams. These numbers are for whole wheat flour only, because a cup measures volume, not weight.
120 g
1 cup of whole wheat flour = 120 g (US legal cup, 240 ml)
1 cup of whole wheat flour = 120 g (US legal cup, 240 ml)
Based on whole wheat flour at 120 g per US cup.
CupsToGrams, cupsngrams.com
Baking from a UK, Australian or New Zealand recipe? Their cup is not the American one. Pick the standard your recipe assumes and every cup figure follows it.
Whole Wheat Flour conversion table
| Cups | Cups (decimal) | Grams | Tablespoons | Millilitres | Ounces (weight) |
|---|---|---|---|---|---|
| 1/8 cup | 0.125 | 15 g | 2 tbsp | 30 ml | 0.529 oz |
| 1/4 cup | 0.25 | 30 g | 4 tbsp | 60 ml | 1.06 oz |
| 1/3 cup | 0.33 | 40 g | 5.33 tbsp | 80 ml | 1.41 oz |
| 1/2 cup | 0.5 | 60 g | 8 tbsp | 120 ml | 2.12 oz |
| 2/3 cup | 0.67 | 80 g | 10.7 tbsp | 160 ml | 2.82 oz |
| 3/4 cup | 0.75 | 90 g | 12 tbsp | 180 ml | 3.17 oz |
| 1 cup | 1 | 120 g | 16 tbsp | 240 ml | 4.23 oz |
| 1 1/4 cups | 1.25 | 150 g | 20 tbsp | 300 ml | 5.29 oz |
| 1 1/3 cups | 1.33 | 160 g | 21.3 tbsp | 320 ml | 5.64 oz |
| 1 1/2 cups | 1.5 | 180 g | 24 tbsp | 360 ml | 6.35 oz |
| 1 2/3 cups | 1.67 | 200 g | 26.7 tbsp | 400 ml | 7.05 oz |
| 1 3/4 cups | 1.75 | 210 g | 28 tbsp | 420 ml | 7.41 oz |
| 2 cups | 2 | 240 g | 32 tbsp | 480 ml | 8.47 oz |
| 2 1/4 cups | 2.25 | 270 g | 36 tbsp | 540 ml | 9.52 oz |
| 2 1/2 cups | 2.5 | 300 g | 40 tbsp | 600 ml | 10.6 oz |
| 3 cups | 3 | 360 g | 48 tbsp | 720 ml | 12.7 oz |
| 3 2/3 cups | 3.67 | 440 g | 58.7 tbsp | 880 ml | 15.5 oz |
Ounces here are ounces of weight (1 oz = 28.35 g), not fluid ounces. One US cup is 8 fluid ounces of volume whatever is in it, but what it weighs in ounces depends on the ingredient: a cup of whole wheat flour weighs about 4.23 oz. Why these two are not the same. Decimals for thirds are rounded (1/3 cup is 0.333 cups), and each linked amount opens a page comparing every ingredient at that measure.
Cite this: CupsToGrams, "Whole Wheat Flour: Cups to Grams", https://cupsngrams.com/whole-wheat-flour, figures verified . The data is free to reuse under CC BY 4.0 with a link back to this page.
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.
How many grams is a cup of whole wheat flour?
One US cup (240 ml) of whole wheat flour weighs about 120 grams. Because a cup measures volume rather than weight, that figure is specific to whole wheat flour and does not transfer to any other ingredient: the same cup holds 125 grams of all-purpose flour and 340 grams of honey.
- 1/4 cup of whole wheat flour is about 30 grams
- 1/3 cup of whole wheat flour is about 40 grams
- 1/2 cup of whole wheat flour is about 60 grams
- 2/3 cup of whole wheat flour is about 80 grams
- 3/4 cup of whole wheat flour is about 90 grams
- 1 1/2 cups of whole wheat flour is about 180 grams
- 2 cups of whole wheat flour is about 240 grams
- 3 cups of whole wheat flour is about 360 grams
Working the other way round, 100 grams of whole wheat flour is about 0.833 cups, and 500 grams is about 4.17 cups.
Does it matter which cup my recipe means?
It does, though less than the ingredient itself. This page uses the US legal cup of 240 ml. An Australian metric cup is 250 ml, so a metric cup of whole wheat flour comes to about 125 grams, and the old British imperial cup of 284.1 ml holds about 142 grams. See cup sizes by country for every standard side by side.
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.
What else is whole wheat flour called?
Whole wheat flour is also called wholemeal flour. This site treats these names as the same product, so the figures on this page apply to all of them: one US cup weighs 120 grams.
Where this figure comes from
We have not yet found a published reference that states a weight for a cup of whole wheat flour. The 120 grams on this page follows the calibration the rest of the site is built on, with butter at 227 grams per cup, water at 240, all-purpose flour at 125 and granulated sugar at 200. Treat it as a good working figure rather than a cited one. If you have a better source, tell us and we will check it and credit you.
Published figures for the same ingredient vary between references anyway, because how an ingredient is packed changes what a cup of it weighs. Treat any cup figure as accurate to within a few percent, and weigh on a scale when a recipe is sensitive. Our full approach is on the methodology page.
Figures last verified . Compiled by the CupsToGrams editorial team at FusionStudios. Spotted a value that looks off? Tell us.