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Whole Wheat Flour — Grams ↔ Cups Converter

1 US Customary cup (236.6 mL) of whole wheat flour weighs 113 grams (3.99 ounces or 7.1g per tablespoon) when measured spooned & leveled; 1 Metric cup (250 mL) weighs 119.4g and 100g equals ¾ cup + 2 tbsp + ½ tsp for accurate kitchen baking.

Batch
Measuring density
Converted Measure
100 g Whole Wheat Flour (spooned & leveled) =
¾ US Cup + 2 tbsp + ½ tsp
Physical scoop breakdown0.88 cups
1/2 cup
1/4 cup
×2
2 tbsp
½ tsp
Edit either side to reverseWhole Wheat chart →
Grams
100 g
Ounces
3.53 oz
US Cups
¾ cup + 2 tbsp + ½ tsp
Metric (250mL)
0.84 c
Tablespoons
14.16 tbsp
Milliliters
209.4 mL

Kitchen note: Test-kitchen baseline uses spooned & leveled (113g/cup). Switching to scooped (135g/cup) changes each cup by 22g—use the packing toggle on the scale bench to match your recipe.

Whole Wheat: Cups & Spoons to Grams

Based on 113g per 236.6 mL US cup (spooned & leveled).

Whole Wheat Flour cups, tablespoons, and teaspoons to grams and ounces conversion chart (113g per US cup)
Volume Grams Ounces
1 Teaspoon (tsp) 2.4 g 0.08 oz
1 Tablespoon (tbsp) 7.1 g 0.25 oz
⅛ US Cup (2 tbsp) 14.1 g 0.5 oz
¼ US Cup (4 tbsp) 28.3 g 1 oz
⅓ US Cup 37.7 g 1.33 oz
½ US Cup (8 tbsp) 56.5 g 1.99 oz
⅔ US Cup 75.3 g 2.66 oz
¾ US Cup (12 tbsp) 84.8 g 2.99 oz
1 US Cup (236.6 mL) 113 g 3.99 oz
1 Metric Cup (250 mL) 119.4 g 4.21 oz
1 ½ US Cups 169.5 g 5.98 oz
2 US Cups 226 g 7.97 oz
3 US Cups 339 g 11.96 oz
4 US Cups (1 Quart) 452 g 15.94 oz

Whole Wheat: Grams to US Cups

Nearest practical baker cup & spoon breakdown.

Whole Wheat Flour grams to US cups and kitchen spoon fractions conversion chart
Weight Kitchen Measure Decimal
10 g 1 tbsp + 1 ¼ tsp 0.09 c
25 g 3 tbsp + 1 ½ tsp 0.22 c
50 g ⅓ cup + 1 tbsp + 2 ¼ tsp 0.44 c
75 g ⅔ cup 0.66 c
100 g ¾ cup + 2 tbsp + ½ tsp 0.88 c
125 g 1 cup + 1 tbsp + 2 tsp 1.11 c
150 g 1 ⅓ cups 1.33 c
200 g 1 ¾ cups + 1 tsp 1.77 c
250 g 2 cups + 3 tbsp + 1 ¼ tsp 2.21 c
300 g 2 ⅔ cups 2.65 c
400 g 3 ½ cups + 2 tsp 3.54 c
500 g 4 ⅓ cups + 1 tbsp + 1 ½ tsp 4.42 c
750 g 6 ½ cups + 2 tbsp + ½ tsp 6.64 c
1000 g 8 ¾ cups + 1 tbsp + 1 ¾ tsp 8.85 c

How to Measure Whole Wheat Flour Accurately

Fluff vigorously before measuring. The coarse bran flakes settle rapidly to the bottom of the canister over time.

Packing Density Comparison (1 US Cup)

  • spooned & leveled (Test-kitchen standard) 113 g
  • Scooped 135 g

Data reference: King Arthur Baking (113g/cup) & USDA FDC #169746

Common Culinary Uses

  • 100% whole wheat bread
  • Rustic sandwich loaves
  • Whole wheat pancakes
  • Hearty bran muffins

Weight-Aware Substitutions

  • Replace up to 50% of white flour with equal weight whole wheat flour, adding 1-2 tbsp extra water

Exact Whole Wheat Flour Recipe Conversions

Grams & Ounces to Cups

25g Whole Wheat to cups 30g Whole Wheat to cups 50g Whole Wheat to cups 75g Whole Wheat to cups 85g Whole Wheat to cups 100g Whole Wheat to cups 120g Whole Wheat to cups 125g Whole Wheat to cups 150g Whole Wheat to cups 175g Whole Wheat to cups 200g Whole Wheat to cups 225g Whole Wheat to cups 250g Whole Wheat to cups 300g Whole Wheat to cups 350g Whole Wheat to cups 400g Whole Wheat to cups 450g Whole Wheat to cups 500g Whole Wheat to cups 4 oz Whole Wheat to cups 8 oz Whole Wheat to cups 16 oz Whole Wheat to cups

Cups, Spoons & Sticks in Grams

¼ cup Whole Wheat in grams ⅓ cup Whole Wheat in grams ½ cup Whole Wheat in grams ⅔ cup Whole Wheat in grams ¾ cup Whole Wheat in grams 1 cup Whole Wheat in grams 2 cups Whole Wheat in grams 1 tbsp Whole Wheat in grams 100 mL Whole Wheat in grams

Whole Wheat Flour Measuring FAQs

Why does whole wheat flour make dough thirsty? ▾

The high fiber bran and germ absorb significantly more water than endosperm starches, requiring hydration rest.

Does whole wheat flour expire faster than white flour? ▾

Yes, natural oils in the wheat germ oxidize over time; store in an airtight container in the freezer for freshness.