Whole Wheat Flour — Grams & Cups Converter
1 cup of whole wheat flour (also called wholemeal flour) weighs about 120 g. So 100 g ≈ 7/8 cup, 200 g ≈ 1 2/3 cups, and 300 g ≈ 2 1/2 cups. Convert any amount between grams, cups, ounces, tablespoons and millilitres with the calculator below.
💡 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.
Cups to grams chart for 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 |
| 3 | 360 | 12.7 |
Grams to cups chart for whole wheat flour
| Grams | Cups | Ounces |
|---|---|---|
| 10 | 1/8 | 0.35 |
| 25 | 1/4 | 0.88 |
| 50 | 3/8 | 1.76 |
| 75 | 5/8 | 2.65 |
| 100 | 7/8 | 3.53 |
| 125 | 1 | 4.41 |
| 150 | 1 1/4 | 5.29 |
| 200 | 1 2/3 | 7.05 |
| 250 | 2 1/8 | 8.82 |
| 300 | 2 1/2 | 10.6 |
| 500 | 4 1/8 | 17.6 |
Spoon reference: 1 tablespoon ≈ 7.5 g, 1 teaspoon ≈ 2.5 g.
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.
Frequently asked questions
- How many grams is 1 cup of whole wheat flour?
- 1 US cup of whole wheat flour weighs about 120 grams (4.23 ounces).
- How many cups is 100g of whole wheat flour?
- 100 grams of whole wheat flour is about 7/8 cup.
- How many cups is 200g of whole wheat flour?
- 200 grams of whole wheat flour is about 1 2/3 cups.
- How many cups is 250g of whole wheat flour?
- 250 grams of whole wheat flour is about 2 1/8 cups.
- How many cups is 300g of whole wheat flour?
- 300 grams of whole wheat flour is about 2 1/2 cups.
- How many cups is 500g of whole wheat flour?
- 500 grams of whole wheat flour is about 4 1/8 cups.
- How many grams is ½ cup of whole wheat flour?
- Half a US cup of whole wheat flour is about 60 grams.
- How much does 1 cup of whole wheat flour weigh?
- 1 cup of whole wheat flour weighs about 120 grams, or roughly 4.23 ounces.
- How many grams in a tablespoon of whole wheat flour?
- About 7.5 grams per tablespoon (and roughly 2.5 g per teaspoon).
- Why do my numbers differ slightly?
- Density changes with how the whole wheat flour is packed, sifted or measured. For precise baking, weigh with a scale instead of using cups.
- 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.