Free tool · no sign-up
How many grams in a cup of whole wheat flour?
About 120 g in a US cup (240 ml), 127 g in a metric cup (250 ml) and 101 g in a 200 ml cup.
From
Cup size
Whole wheat flour
1 cup = 120 g
- Tablespoons16
- Teaspoons48
- Millilitres237
- Grams120
Dry ingredients are spooned into the cup and levelled. Scooped straight from the bag, flour can weigh up to 20% more — for baking, a scale is the safest bet.
Good to know:
- Bran soaks up water, so whole wheat doughs feel stiffer than white ones: add liquid a spoonful at a time and give the dough a short rest before kneading.
- White whole wheat flour is milled from pale wheat. It swaps cup for cup with regular whole wheat but tastes milder and bakes up lighter in color.
- The oil in the wheat germ makes this flour go rancid at room temperature, so keep it in the fridge or freezer. Spoon it into the cup and don't sift out the bran.
Conversion tables (US cup · 240 ml):
Cups to grams
| Cups | Grams |
|---|---|
| ⅛ | 15 g |
| ¼ | 30 g |
| ⅓ | 40 g |
| ½ | 60 g |
| ⅔ | 80 g |
| ¾ | 90 g |
| 1 | 120 g |
| 1½ | 180 g |
| 2 | 240 g |
| 3 | 360 g |
Grams to cups
| Grams | Cups |
|---|---|
| 25 g | 0.2 |
| 50 g | 0.4 |
| 100 g | 0.8 |
| 150 g | 1¼ |
| 200 g | 1⅔ |
| 250 g | 2.1 |
| 300 g | 2½ |
| 500 g | 4.2 |
Spoons to grams
| Spoons | Grams |
|---|---|
| ½ tsp | 1.2 g |
| 1 tsp | 2.5 g |
| 2 tsp | 5 g |
| ½ tbsp | 3.7 g |
| 1 tbsp | 7.5 g |
| 2 tbsp | 15 g |
| 3 tbsp | 22 g |
| 4 tbsp | 30 g |
| 8 tbsp | 60 g |
Other ingredients (US cup · 240 ml):
Sources: USDA FoodData Central, FAO/INFOODS, NIST · checked October 2026 · How we convert →
Questions:
- How many grams is ⅓ cup of whole wheat flour?
- About 40 g. A ½ cup is 60 g and ¾ cup 90 g.
- How many grams is 2 cups of whole wheat flour?
- About 240 g; 3 cups is about 360 g.
- Can I use whole wheat flour instead of all-purpose?
- Yes, for up to half of the flour, gram for gram. All whole wheat works too, but cakes and breads come out denser and nuttier.
Want every recipe in one notebook? Mixova app is coming to Android. Get notified at launch →