Whole Wheat Flour: Complete Cup to Gram Conversion
1 cup of whole wheat flour weighs 120g (spooned, USDA standard) or varies by measuring technique. See the full 16-interval conversion table for all amounts below.
Whole Wheat Flour Conversion Table
1 cup whole wheat flour = 120g (USDA FoodData Central basis. 1 cup = 240ml)
| Amount | Grams (g) | Ounces (oz) | Milliliters (ml) |
|---|---|---|---|
| 1/8 cup | 15g | 0.53 oz | 30 ml |
| 1/4 cup | 30g | 1.06 oz | 60 ml |
| 1/3 cup | 40g | 1.41 oz | 80 ml |
| 1/2 cup | 60g | 2.12 oz | 120 ml |
| 2/3 cup | 80g | 2.82 oz | 160 ml |
| 3/4 cup | 90g | 3.17 oz | 180 ml |
| 1 cup1 cup | 120g | 4.23 oz | 240 ml |
| 1 1/4 cups | 150g | 5.29 oz | 300 ml |
| 1 1/2 cups | 180g | 6.35 oz | 360 ml |
| 1 2/3 cups | 200g | 7.05 oz | 400 ml |
| 2 cups | 240g | 8.47 oz | 480 ml |
| 2 1/2 cups | 300g | 10.58 oz | 600 ml |
| 3 cups | 360g | 12.7 oz | 720 ml |
| 3 1/2 cups | 420g | 14.82 oz | 840 ml |
| 4 cups | 480g | 16.93 oz | 960 ml |
Source: USDA FoodData Central SR Legacy. Values shown for spooned (not packed) measurement unless specified.
Whole Wheat Flour vs Other Flour Types
Different types of flour vary in weight per cup due to different densities.
| Flour Type | 1 Cup (g) | Density (g/ml) |
|---|---|---|
| Whole Wheat Flourcurrent | 120g | 0.5 |
| All-Purpose Flour | 125g | 0.521 |
| Bread Flour | 130g | 0.542 |
| Cake Flour | 100g | 0.417 |
| Almond Flour | 96g | 0.4 |
| Coconut Flour | 112g | 0.467 |
| Oat Flour | 92g | 0.383 |
Why Does 1 Cup of Whole Wheat Flour Vary?
The weight of 1 cup depends on how you measure. USDA standard (spooned) = 120g.
Spooned & Leveled
Spoon the ingredient into the measuring cup, then level off with a straight edge. This is the standard method used by USDA FoodData Central.
Reference weightSifted
Sift the ingredient first, then spoon into the cup. Sifting aerates the ingredient, reducing weight by 10-20%.
~10-20% lighterScooped (packed)
Dip the cup directly into the bag and pack. This is the most inaccurate method — can be 20-30% heavier than spooned.
~20-30% heavierAbout Whole Wheat Flour Density
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.
Pro tip: For consistent baking results, use a kitchen scale. Weight measurements eliminate the variability of cup measurement entirely. USDA values shown are based on the spooned & leveled method.
Whole Wheat Flour: Grams to Cups Conversion
Convert whole wheat flour from grams back to cups, tablespoons, and teaspoons.
| Grams | Cups | Tablespoons | Teaspoons |
|---|---|---|---|
| 25g | 0.21 cups | 3.33 tbsp | 10 tsp |
| 50g | 0.42 cups | 6.67 tbsp | 20 tsp |
| 100g | 0.83 cups | 13.33 tbsp | 40 tsp |
| 150g | 1.25 cups | 20 tbsp | 60 tsp |
| 200g | 1.67 cups | 26.67 tbsp | 80 tsp |
| 250g | 2.08 cups | 33.33 tbsp | 100 tsp |
| 300g | 2.5 cups | 40 tbsp | 120 tsp |
| 400g | 3.33 cups | 53.33 tbsp | 160 tsp |
| 500g | 4.17 cups | 66.67 tbsp | 200 tsp |
Based on 1 cup whole wheat flour = 120g (USDA standard, spooned & leveled). 16 tablespoons = 1 cup. 48 teaspoons = 1 cup.
Related Ingredients
Direct Conversion Pages for Whole Wheat Flour
Each page focuses on one conversion direction with a dedicated table.