How many grams in a cup of rye flour?

1 cup of medium rye flour weighs 106 g by King Arthur Baking's chart. USDA lists 102 g. Dark rye is heavier, at 128 g per cup by USDA.

Sources: King Arthur Baking ingredient weight chart, USDA FoodData Central · Checked October 16, 2026

Amount

Unit

106 g 3.7 oz

Sources range from 102 g to 106 g for 1 cup.

Converting a whole recipe?

Sous Chef converts every ingredient in a recipe to grams and millilitres in one tap, rounded to amounts you would actually weigh.

Rye flour cups to grams table

Using 106 g per US cup. A US cup is 236.6 mL; 1 cup is 16 tablespoons.

Rye flour cups to grams
US cups	Grams	Ounces	Tablespoons
⅛ cup	13 g	0.5 oz	2
¼ cup	27 g	0.9 oz	4
⅓ cup	35 g	1.2 oz	5.3
½ cup	53 g	1.9 oz	8
⅔ cup	71 g	2.5 oz	10.7
¾ cup	80 g	2.8 oz	12
1 cup	106 g	3.7 oz	16
1½ cups	159 g	5.6 oz	24
2 cups	212 g	7.5 oz	32
3 cups	318 g	11.2 oz	48
4 cups	424 g	15 oz	64

Why sources disagree

Rye is milled light, medium and dark, and the grind changes how much fits in a cup. USDA lists medium and light rye at 102 g per cup and dark rye at 128 g. King Arthur's 106 g is for medium rye flour. Like other flours it compresses, so weigh it for rye breads.

Source	Listed as	Grams per cup
King Arthur Baking ingredient weight chart Medium Rye Flour	1 cup = 106 g	106 g
USDA FoodData Central Rye flour, medium	1 cup = 102 g	102 g

Bold row is the figure the calculator uses. Figures listed for a smaller measure are multiplied up to one cup.

How to measure rye flour accurately

Check whether your recipe means light, medium or dark rye before converting.
Fluff the flour with a spoon, then spoon it into the cup instead of scooping.
Weigh on a digital scale when you can, since cup scoops vary from cook to cook.

Convert the whole recipe, not one line

Converting a recipe one ingredient at a time is where mistakes slip in. Sous Chef imports a recipe from a link or pasted text, then converts every ingredient at once: dry ingredients and butter to grams, liquids to millilitres. Tap again to go back to cups.

US recipe

2¼ cups all-purpose flour
1 cup butter, softened
¾ cup brown sugar, packed
1½ cups milk

In Sous Chef, after "Convert to metric"

275 g all-purpose flour
225 g butter, softened
170 g brown sugar, packed
350 ml milk

Example output. Sous Chef rounds to amounts you would actually weigh, so its numbers can differ by a few grams from the table above.

Common questions

How many grams is half a cup of rye flour?

Half a cup of rye flour is about 53 g, using 106 g per cup.

How many grams is 1 tablespoon of rye flour?

1 tablespoon of rye flour is about 7 g, since 1 cup is 16 tablespoons and 106 g per cup divided by 16 is 7 g.

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