How many grams in a cup of whole wheat flour?

1 cup of whole wheat flour weighs 113 g by King Arthur Baking's chart. USDA lists 120 g.

Sources: King Arthur Baking ingredient weight chart, USDA FoodData Central · Checked October 10, 2026

Amount

Unit

113 g 4 oz

Sources range from 113 g to 120 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.

Whole wheat flour cups to grams table

Using 113 g per US cup. A US cup is 236.6 mL; 1 cup is 16 tablespoons.

Whole wheat flour cups to grams
US cups	Grams	Ounces	Tablespoons
⅛ cup	14 g	0.5 oz	2
¼ cup	28 g	1 oz	4
⅓ cup	38 g	1.3 oz	5.3
½ cup	57 g	2 oz	8
⅔ cup	75 g	2.7 oz	10.7
¾ cup	85 g	3 oz	12
1 cup	113 g	4 oz	16
1½ cups	170 g	6 oz	24
2 cups	226 g	8 oz	32
3 cups	339 g	12 oz	48
4 cups	452 g	15.9 oz	64

Why sources disagree

Whole wheat flour contains bran and germ, which make it coarser than white flour, and like any flour it compresses when scooped. The 7 g gap is likely down to how the cups were filled. Whole wheat flour also absorbs more water, so weighing helps you match a recipe's dough.

Source	Listed as	Grams per cup
King Arthur Baking ingredient weight chart Whole Wheat Flour (Premium 100%)	1 cup = 113 g	113 g
USDA FoodData Central Wheat flour, whole-grain	1 cup = 120 g	120 g

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

How to measure whole wheat flour accurately

Fluff the flour with a spoon, then spoon it into the cup instead of scooping, which packs it.
Weigh on a digital scale when you can, since cup scoops vary from cook to cook.
If you use cups, fill the same way every time so your results stay consistent.

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 whole wheat flour?

Half a cup of whole wheat flour is about 57 g, using 113 g per cup.

How many grams is 1 tablespoon of whole wheat flour?

1 tablespoon of whole wheat flour is about 7 g, since 1 cup is 16 tablespoons and 113 g per cup divided by 16 is 7 g.

More conversions

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