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Whole wheat flour

One US cup of whole wheat flour is estimated at 113 grams using our reference. How you fill the cup matters.

Reference ingredient

113 g per US cup

Whole wheat flour · Dry flour, spooned and levelled

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Ingredient

Dry flour, spooned and levelled

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50 grams of whole wheat flour is about

0.44

US cups

Approximate recipe equivalent for Whole wheat flour. Ingredient preparation and measuring technique affect the result.

Reference: 113 g per 236.5882 ml US reference cup. More precision: 0.4425 US cups.

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Whole wheat flour conversions at a glance

Reference: 113 grams per US cup, dry flour, spooned and levelled. Values are approximate.

Grams of whole wheat flour to US cups
Whole wheat flour weight	US cups	Kitchen measure
30 g	0.27	a little over ¼ cup
50 g	0.44	a little under ½ cup
100 g	0.88	about 0.88 cups
120 g	1.06	a little over 1 cup
150 g	1.33	a little under 1 ⅓ cups
200 g	1.77	a little over 1 ¾ cups
250 g	2.21	a little under 2 ¼ cups

Cups of whole wheat flour to grams
Cups	US cup (236.59 ml) → g	Metric cup (250 ml) → g
0.25 cups	28.25	29.85
0.3333 cups	37.67	39.8
0.5 cups	56.5	59.7
0.6667 cups	75.33	79.6
0.75 cups	84.75	89.55
1 cup	113	119.41
2 cups	226	238.81

Spoons of whole wheat flour to grams by system
Spoon	US (14.79 / 4.93 ml)	Metric (15 / 5 ml)	Australian (20 / 5 ml)
1 tbsp	7.06	7.16	9.55
1 tsp	2.35	2.39	2.39

A bowl of flour with a measuring spoon and a jug of milk

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A light, level cup gives a different weight from a firmly packed scoop. A kitchen scale helps keep the amount repeatable.

How to measure ingredients

How to convert whole wheat flour

Our reference is 113 grams per US reference cup of whole wheat flour, dry flour, spooned and levelled. That works out to about 0.4776 grams per millilitre, so cups = grams ÷ 113 and grams = cups × 113 in US customary measures.

For metric and Australian recipes the cup holds 250 ml, so one cup of whole wheat flour is about 119.41 grams. Australian tablespoons hold 20 ml rather than 15 ml, which the calculator handles when you pick that system.

Preparation changes the weight

The reference describes whole wheat flour as: dry flour, spooned and levelled. A different form, such as sifted, packed, melted, chopped or cooked, can hold a different weight in the same cup and needs its own reference. When a recipe gives a gram amount, weigh that amount instead of converting.

Brand, moisture and how firmly the cup is filled all move the practical result. Treat the numbers here as recipe equivalents, not laboratory densities.

Where the number comes from

The reference comes from King Arthur Baking ingredient weight chart, which lists 1 cup as 113 grams. Published recipe weight, normalised to one reference cup. This site assigns the published cup weight to its adopted US reference cup of 236.5882365 ml; the source itself does not define an exact millilitre cup volume. Checked September 25, 2026.

A few useful answers

Kitchen questions, answered.

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

About 113 grams per US customary cup (dry flour, spooned and levelled), or about 119.41 grams per 250 ml metric cup, using our reference.

How many cups are 100 grams of whole wheat flour?

About 0.88 US cups. Use the calculator for any other amount or cup system.

Can I substitute a similar ingredient?

A measurement conversion does not establish a recipe substitution. Two ingredients can weigh the same per cup and still behave differently in a recipe; follow the recipe author's substitution guidance.

Sources behind the numbers

Sources checked September 25, 2026. Ingredient values are recipe equivalents, not laboratory densities.