Convert Cups to Grams: Whole Wheat Flour
Convert cups of whole wheat flour to grams with this complete reference table. 1 cup of whole wheat flour = 120g (USDA FoodData Central, spooned-and-leveled method). Use the table below for fractions from 1/8 cup up to 4 cups. For precision baking, weight measurements in grams are always more reliable than volume measurements in cups, because whole wheat flour density can vary by measuring technique.
Whole Wheat Flour Cups to Grams Table
| Cups | Grams |
|---|---|
| 1/8 cup | 15g |
| 1/4 cup | 30g |
| 1/3 cup | 40g |
| 1/2 cup | 60g |
| 2/3 cup | 80g |
| 3/4 cup | 90g |
| 1 cup | 120g |
| 1 1/4 cups | 150g |
| 1 1/2 cups | 180g |
| 2 cups | 240g |
| 3 cups | 360g |
| 4 cups | 480g |
Based on USDA FoodData Central data (1 US cup = 240ml = 16 tablespoons = 48 teaspoons). Note: Whole wheat flour includes the bran and germ, making it slightly coarser than all-purpose. 1 cup = 120g. The bran pieces prevent as tight a pack as all-purpose flour. Adds nutty flavor and nutrition to breads.
About Whole Wheat Flour Density
The density of whole wheat flour determines how much it weighs per unit of volume. At 0.5g/ml, 1 US cup (240ml) of whole wheat flour weighs 120g under USDA standard conditions.
Volume measurements can vary by ±10–20% depending on technique (sifted vs. spooned vs. scooped). For consistent baking results, use a kitchen scale with gram measurements whenever possible. The USDA standard (spooned-and-leveled) is the reference point for all values on this page.
Frequently Asked Questions
How many grams is 1 cup of whole wheat flour?
1 cup of whole wheat flour weighs 120 grams (USDA FoodData Central, spooned-and-leveled method, 1 US cup = 240ml).
How many grams is 1/2 cup of whole wheat flour?
1/2 cup of whole wheat flour weighs 60 grams.
How many grams is 1/4 cup of whole wheat flour?
1/4 cup of whole wheat flour weighs 30 grams.
Does measuring technique affect the weight of whole wheat flour?
Yes. Sifted whole wheat flour can weigh up to 20% less than packed or scooped. The USDA standard (spooned-and-leveled) of 120g/cup is the most reliable baseline.