Whole Wheat Flour — Grams & Cups Converter
Whole Wheat Flour (also called wholemeal flour) weighs 120 g per US cup — so a recipe in cups and a recipe in grams can be swapped either way. 100 g is 7/8 cup, and 2 cups is 240 g.
💡 Tip: Whole wheat is heavier and absorbs more liquid than white flour. When subbing into a recipe, start by swapping only half so the texture stays light.
From cups to grams: whole wheat flour
| Cups | Grams | Ounces |
|---|---|---|
| 1/4 | 30 | 1.06 |
| 1/3 | 40 | 1.41 |
| 1/2 | 60 | 2.12 |
| 2/3 | 80 | 2.82 |
| 3/4 | 90 | 3.17 |
| 1 | 120 | 4.23 |
| 1 1/2 | 180 | 6.35 |
| 2 | 240 | 8.47 |
| 2 1/2 | 300 | 10.6 |
| 3 | 360 | 12.7 |
| 4 | 480 | 16.9 |
Baking with whole wheat: liquid and swap ratios
Whole wheat flour keeps the bran and germ, so it drinks up more liquid and bakes denser than white flour. For your first try in a recipe written for all-purpose, swap in whole wheat for only half the flour, add a splash more liquid (about 1–2 teaspoons per cup), and let the dough or batter rest 15–20 minutes so the bran softens.
The weight is the same either way — about 120g per cup — so converting by weight is the most reliable way to keep a recipe in balance when you switch flours.
How many cups is a given weight of whole wheat flour?
| Grams | Amount | Ounces |
|---|---|---|
| 25 | 1/4 cup | 0.88 |
| 50 | 3/8 cup | 1.76 |
| 100 | 7/8 cup | 3.53 |
| 125 | 1 cup | 4.41 |
| 150 | 1 1/4 cups | 5.29 |
| 175 | 1 1/2 cups | 6.17 |
| 200 | 1 2/3 cups | 7.05 |
| 250 | 2 1/8 cups | 8.82 |
| 300 | 2 1/2 cups | 10.6 |
| 400 | 3 1/3 cups | 14.1 |
| 500 | 4 1/8 cups | 17.6 |
For smaller amounts: a tablespoon of whole wheat flour is about 7.5 g, and a teaspoon about 2.5 g.
Where whole wheat flour sits by weight
A cup of whole wheat flour weighs 120 g, which puts it 6th by weight among the 15 flours & starches on this site. Its nearest neighbours are '00' flour at 116 g and self-rising flour at 125 g per cup.
It weighs the same per cup as all-purpose flour (120 g), so those two swap one-for-one whether you measure by cup or by scale.
Questions people ask about whole wheat flour
- How many grams is 1 cup of whole wheat flour?
- A level US cup of whole wheat flour comes to roughly 120 g (4.23 oz on a scale).
- How many grams is 2 cups of whole wheat flour?
- 2 cups of whole wheat flour is 240g (at 120g per cup), and 3 cups is 360g.
- How many cups is 150g of whole wheat flour?
- 150g of whole wheat flour is 1¼ cups exactly (150 ÷ 120 = 1.25).
- Is whole wheat flour the same as wholemeal flour?
- Yes. US 'whole wheat' and UK 'wholemeal' flour are the same thing — flour milled from the entire wheat kernel — and both weigh about 120g per cup.
- Can I substitute whole wheat flour for all-purpose flour?
- Start by swapping only half. Whole wheat absorbs more liquid, so add 1–2 teaspoons of extra water or milk per cup and let the batter rest. Using 100% whole wheat makes bakes denser and heavier.
- What is white whole wheat flour?
- It is whole grain flour milled from a paler, milder variety of wheat. It has the same fiber and weight as regular whole wheat (about 120g per cup) but a lighter color and taste, so it blends into recipes more easily.
- How many cups is 100g of whole wheat flour?
- Just over or under 7/8 cup, depending how firmly you fill the cup. 100 g ÷ 120 g per cup = 7/8 cup.
- How many cups is 250g of whole wheat flour?
- Just over or under 2 1/8 cups, depending how firmly you fill the cup. 250 g ÷ 120 g per cup = 2 1/8 cups.
- How many grams is ½ cup of whole wheat flour?
- 60 grams — half of the 120 g a full cup weighs.