Whole Wheat Flour Grams to Cups
One cup of whole wheat flour weighs 120 grams — slightly less than refined all-purpose flour per cup, even though it contains the whole grain, because the bran flakes hold more air.
Whole wheat flour absorbs more liquid than white flour thanks to the bran, so doughs can need a little extra water. Spoon and level as with any flour. Many recipes swap part of the white flour for whole wheat by weight; replacing all of it makes a denser result, so start with half.
1 Cup of Whole Wheat Flour in Grams
One cup of whole wheat flour weighs 120 grams. Here are the common cup fractions by weight:
Grams to Cups Converter
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US customary cup (236.588ml) · 120g per cup
Dedicated conversion guides use the default US customary cup.
Applies to this page only — the database value (120g per US cup) is unchanged.
Whole Wheat Flour Density at a Glance
See whole wheat flour among 400 ingredients in the ingredient database.
Whole Wheat Flour Conversion Chart
Common gram amounts of whole wheat flour converted to cups and tablespoons:
| Grams | Cups | Tablespoons |
|---|---|---|
| 10g | ⅛ cup | 1 tbsp |
| 15g | ⅛ cup | 2 tbsp |
| 20g | ⅛ cup | 3 tbsp |
| 25g | ¼ cup | 3 tbsp |
| 28g | ¼ cup | 4 tbsp |
| 30g | ¼ cup | 4 tbsp |
| 35g | ⅓ cup | 5 tbsp |
| 40g | ⅓ cup | 5 tbsp |
| 45g | ⅜ cup | 6 tbsp |
| 50g | ⅜ cup | 7 tbsp |
| 56g | ½ cup | 7 tbsp |
| 60g | ½ cup | 8 tbsp |
| 65g | ½ cup | 9 tbsp |
| 70g | ⅝ cup | 9 tbsp |
| 75g | ⅝ cup | 10 tbsp |
| 80g | ⅔ cup | 11 tbsp |
| 85g | ¾ cup | 11 tbsp |
| 90g | ¾ cup | 12 tbsp |
| 100g | ⅞ cup | 13 tbsp |
| 110g | ⅞ cup | 15 tbsp |
| 113g | 1 cup | 15 tbsp |
| 115g | 1 cup | 15 tbsp |
| 120g | 1 cup | 16 tbsp |
| 125g | 1 cup | 17 tbsp |
| 130g | 1⅛ cups | 17 tbsp |
| 140g | 1⅛ cups | 19 tbsp |
| 150g | 1¼ cups | 20 tbsp |
| 160g | 1⅓ cups | 21 tbsp |
| 165g | 1⅜ cups | 22 tbsp |
| 170g | 1⅜ cups | 23 tbsp |
| 175g | 1½ cups | 23 tbsp |
| 180g | 1½ cups | 24 tbsp |
| 185g | 1½ cups | 25 tbsp |
| 190g | 1⅝ cups | 25 tbsp |
| 200g | 1⅔ cups | 27 tbsp |
| 220g | 1⅞ cups | 29 tbsp |
| 225g | 1⅞ cups | 30 tbsp |
| 227g | 1⅞ cups | 30 tbsp |
| 230g | 1⅞ cups | 31 tbsp |
| 240g | 2 cups | 32 tbsp |
| 250g | 2⅛ cups | 33 tbsp |
| 255g | 2⅛ cups | 34 tbsp |
| 260g | 2⅛ cups | 35 tbsp |
| 275g | 2⅓ cups | 37 tbsp |
| 280g | 2⅓ cups | 37 tbsp |
| 300g | 2½ cups | 40 tbsp |
| 320g | 2⅔ cups | 43 tbsp |
| 340g | 2⅞ cups | 45 tbsp |
| 350g | 2⅞ cups | 47 tbsp |
| 360g | 3 cups | 48 tbsp |
| 375g | 3⅛ cups | 50 tbsp |
| 390g | 3¼ cups | 52 tbsp |
| 400g | 3⅓ cups | 53 tbsp |
| 410g | 3⅜ cups | 55 tbsp |
| 420g | 3½ cups | 56 tbsp |
| 450g | 3¾ cups | 60 tbsp |
| 454g | 3¾ cups | 61 tbsp |
| 480g | 4 cups | 64 tbsp |
| 500g | 4⅛ cups | 67 tbsp |
| 550g | 4⅝ cups | 73 tbsp |
| 560g | 4⅔ cups | 75 tbsp |
| 600g | 5 cups | 80 tbsp |
| 650g | 5⅜ cups | 87 tbsp |
| 700g | 5⅞ cups | 93 tbsp |
| 750g | 6¼ cups | 100 tbsp |
| 800g | 6⅔ cups | 107 tbsp |
| 900g | 7½ cups | 120 tbsp |
| 1000g | 8⅓ cups | 133 tbsp |
Dedicated whole wheat flour amount guides link directly; other rows link to the all-ingredient amount chart.
Flours compared by cup weight
Swapping one type for another changes the weight of a cup, so a recipe written in cups is not portable between them:
| Type | 1 cup | vs whole wheat flour |
|---|---|---|
| Whole Wheat Flour | 120g | — |
| All-Purpose Flour | 125g | +5g |
| Bread Flour | 127g | +7g |
| Cake Flour | 114g | -6g |
| Almond Flour | 96g | -24g |
| Coconut Flour | 128g | +8g |
| Rye Flour | 102g | -18g |
| Self-Rising Flour | 125g | +5g |
| Semolina Flour | 167g | +47g |
| Buckwheat Flour | 120g | same |
| Oat Flour | 104g | -16g |
| Spelt Flour | 120g | same |
Why a cup of whole wheat flour is not always 120g
Scooping the cup straight into the bag compresses the whole wheat flour and can pack up to 156g into the same "1 cup" — about 30% more than the recipe intends. Sifting first has the opposite effect and can leave as little as 102g. Spoon it in loosely and level the top with a straight edge, and a cup lands near 120g. In a recipe calling for four cups, the difference between scooped and spooned is around 144g of whole wheat flour — enough to turn a soft dough stiff.
Other Popular Ingredients
Frequently Asked Questions
How many cups is 250g of whole wheat flour?
250 grams of whole wheat flour is about 2.08 cups — just over 2 cups.
How many grams is 1 cup of whole wheat flour?
About 120 grams, a touch lighter than the 125g of a cup of all-purpose flour.
Can I swap whole wheat for all-purpose flour?
By weight you can, but whole wheat absorbs more water and bakes denser. Start by replacing half the white flour and add a little extra liquid.
Why does whole wheat flour absorb more liquid?
The bran and germ are thirstier than refined starch, so whole wheat doughs hydrate more slowly — rest the dough and adjust water as needed.