Flours & Starches Density Guide

Whole Wheat Flour Grams to Cups Converter

Bulk Density120g / US Cup

One US cup of Whole Wheat Flour weighs 120 grams. That means 100 grams of Whole Wheat Flour is 0.83 cups (13 tablespoons + 1 teaspoon). Spoon into cup and level gently.

Whole Wheat Flour Volume & Mass Converter

Convert weight in grams or volume in cups for whole wheat flour with verified 120g / US cup baseline.

Weight in Grams (g)100g

grams

Baking Ingredient (540+ Verified Densities)

Cup Standard Baseline

Measuring Method / State

Brand Density & Package OverrideKing Arthur Baking

Select Brand Spec (Optional)

Use Package Value (g / US Cup)

Custom package weights override standard database densities for this session without altering official database records.

Calculated Conversion Output

13 tablespoons + 1 teaspoon

0.83 cups

Basis: 1 US Customary Cup (236.59 ml) = 120g (Whole Wheat Flour)

1 Cup Measuring Container

1 Cup¾½¼

Cross-Unit Equivalent Strip

Tablespoons13.3 tbsp

Teaspoons40 tsp

Ounces3.53 oz

Millilitres197.2 ml

Butter SticksN/A

Pounds0.22 lbs

Recent Session Conversions (In-Memory):

Perform a conversion above to track recent session items.

Whole Wheat Flour Grams to Cups Conversion Table

Complete reference weight chart converting grams of whole wheat flour into cups, tablespoons, teaspoons, fluid ounces, and milliliters.

Whole Wheat Flour Grams to Cups Conversion Table
Grams (g)	Cups (Decimal)	Cups (Practical Measure)	Tablespoons	Teaspoons	Ounces (oz)	Milliliters (ml)
5g	0.04 cups	0.04 cups (2 teaspoons)	0.7 tbsp	2.0 tsp	0.18 oz	9.9 ml
7g	0.06 cups	0.06 cups (2¾ teaspoons)	0.9 tbsp	2.8 tsp	0.25 oz	13.8 ml
10g	0.08 cups	0.08 cups (1 tablespoon + 1 teaspoon)	1.3 tbsp	4.0 tsp	0.35 oz	19.7 ml
12g	0.10 cups	0.10 cups (1 tablespoon + 1¾ teaspoons)	1.6 tbsp	4.8 tsp	0.42 oz	23.7 ml
15g	0.12 cups	⅛ cup	2.0 tbsp	6.0 tsp	0.53 oz	29.6 ml
18g	0.15 cups	0.15 cups (2 tablespoons + 1¼ teaspoons)	2.4 tbsp	7.2 tsp	0.63 oz	35.5 ml
20g	0.17 cups	0.17 cups (2 tablespoons + 2 teaspoons)	2.7 tbsp	8.0 tsp	0.71 oz	39.4 ml
25g	0.21 cups	0.21 cups (3 tablespoons + 1 teaspoon)	3.3 tbsp	10.0 tsp	0.88 oz	49.3 ml
28g	0.23 cups	0.23 cups (3 tablespoons + 2¼ teaspoons)	3.7 tbsp	11.2 tsp	0.99 oz	55.2 ml
30g	0.25 cups	¼ cup	4.0 tbsp	12.0 tsp	1.06 oz	59.1 ml
35g	0.29 cups	0.29 cups (4 tablespoons + 2 teaspoons)	4.7 tbsp	14.0 tsp	1.23 oz	69.0 ml
40g	0.33 cups	⅓ cup	5.3 tbsp	16.0 tsp	1.41 oz	78.9 ml
45g	0.37 cups	0.37 cups (6 tablespoons)	6.0 tbsp	18.0 tsp	1.59 oz	88.7 ml
50g	0.42 cups	0.42 cups (6 tablespoons + 2 teaspoons)	6.7 tbsp	20.0 tsp	1.76 oz	98.6 ml
55g	0.46 cups	0.46 cups (7 tablespoons + 1 teaspoon)	7.3 tbsp	22.0 tsp	1.94 oz	108.4 ml
56g	0.47 cups	0.47 cups (7 tablespoons + 1½ teaspoons)	7.5 tbsp	22.4 tsp	1.98 oz	110.4 ml
60g	0.50 cups	½ cup	8.0 tbsp	24.0 tsp	2.12 oz	118.3 ml
65g	0.54 cups	0.54 cups (8 tablespoons + 2 teaspoons)	8.7 tbsp	26.0 tsp	2.29 oz	128.2 ml
70g	0.58 cups	0.58 cups (9 tablespoons + 1 teaspoon)	9.3 tbsp	28.0 tsp	2.47 oz	138.0 ml
75g	0.62 cups	0.62 cups (10 tablespoons)	10.0 tbsp	30.0 tsp	2.65 oz	147.9 ml
80g	0.67 cups	⅔ cup	10.7 tbsp	32.0 tsp	2.82 oz	157.7 ml
85g	0.71 cups	0.71 cups (11 tablespoons + 1 teaspoon)	11.3 tbsp	34.0 tsp	3.00 oz	167.6 ml
90g	0.75 cups	¾ cup	12.0 tbsp	36.0 tsp	3.17 oz	177.4 ml
95g	0.79 cups	0.79 cups (12 tablespoons + 2 teaspoons)	12.7 tbsp	38.0 tsp	3.35 oz	187.3 ml
100g	0.83 cups	0.83 cups (13 tablespoons + 1 teaspoon)	13.3 tbsp	40.0 tsp	3.53 oz	197.2 ml
105g	0.87 cups	0.87 cups (14 tablespoons)	14.0 tbsp	42.0 tsp	3.70 oz	207.0 ml
110g	0.92 cups	0.92 cups (14 tablespoons + 2 teaspoons)	14.7 tbsp	44.0 tsp	3.88 oz	216.9 ml
113g	0.94 cups	0.94 cups (15 tablespoons + ¼ teaspoon)	15.1 tbsp	45.2 tsp	3.99 oz	222.8 ml
115g	0.96 cups	1 cup	15.3 tbsp	46.0 tsp	4.06 oz	226.7 ml
120g	1.00 cups	1 cup	16.0 tbsp	48.0 tsp	4.23 oz	236.6 ml
125g	1.04 cups	1 cup	16.7 tbsp	50.0 tsp	4.41 oz	246.4 ml
130g	1.08 cups	1 ⅛ cups	17.3 tbsp	52.0 tsp	4.59 oz	256.3 ml
135g	1.12 cups	1 ⅛ cups	18.0 tbsp	54.0 tsp	4.76 oz	266.2 ml
140g	1.17 cups	1 ⅛ cups	18.7 tbsp	56.0 tsp	4.94 oz	276.0 ml
145g	1.21 cups	1 ¼ cups	19.3 tbsp	58.0 tsp	5.11 oz	285.9 ml
150g	1.25 cups	1 ¼ cups	20.0 tbsp	60.0 tsp	5.29 oz	295.7 ml
155g	1.29 cups	1 ¼ cups	20.7 tbsp	62.0 tsp	5.47 oz	305.6 ml
160g	1.33 cups	1 ⅓ cups	21.3 tbsp	64.0 tsp	5.64 oz	315.5 ml
165g	1.37 cups	1 ⅓ cups	22.0 tbsp	66.0 tsp	5.82 oz	325.3 ml
170g	1.42 cups	1.42 cups (1 cup + 6 tablespoons + 2 teaspoons)	22.7 tbsp	68.0 tsp	6.00 oz	335.2 ml
175g	1.46 cups	1 ½ cups	23.3 tbsp	70.0 tsp	6.17 oz	345.0 ml
180g	1.50 cups	1 ½ cups	24.0 tbsp	72.0 tsp	6.35 oz	354.9 ml
185g	1.54 cups	1 ½ cups	24.7 tbsp	74.0 tsp	6.53 oz	364.7 ml
190g	1.58 cups	1.58 cups (1 cup + 9 tablespoons + 1 teaspoon)	25.3 tbsp	76.0 tsp	6.70 oz	374.6 ml
195g	1.62 cups	1 ⅔ cups	26.0 tbsp	78.0 tsp	6.88 oz	384.5 ml
200g	1.67 cups	1 ⅔ cups	26.7 tbsp	80.0 tsp	7.05 oz	394.3 ml
210g	1.75 cups	1 ¾ cups	28.0 tbsp	84.0 tsp	7.41 oz	414.0 ml
220g	1.83 cups	1 ¾ cups	29.3 tbsp	88.0 tsp	7.76 oz	433.7 ml
225g	1.87 cups	1.87 cups (1 cup + 14 tablespoons)	30.0 tbsp	90.0 tsp	7.94 oz	443.6 ml
227g	1.89 cups	1.89 cups (1 cup + 14 tablespoons + ¾ teaspoon)	30.3 tbsp	90.8 tsp	8.01 oz	447.5 ml
230g	1.92 cups	2 cups	30.7 tbsp	92.0 tsp	8.11 oz	453.5 ml
240g	2.00 cups	2 cups	32.0 tbsp	96.0 tsp	8.47 oz	473.2 ml
250g	2.08 cups	2 ⅛ cups	33.3 tbsp	100.0 tsp	8.82 oz	492.9 ml
255g	2.13 cups	2 ⅛ cups	34.0 tbsp	102.0 tsp	8.99 oz	502.8 ml
260g	2.17 cups	2 ⅛ cups	34.7 tbsp	104.0 tsp	9.17 oz	512.6 ml
270g	2.25 cups	2 ¼ cups	36.0 tbsp	108.0 tsp	9.52 oz	532.3 ml
275g	2.29 cups	2 ¼ cups	36.7 tbsp	110.0 tsp	9.70 oz	542.2 ml
280g	2.33 cups	2 ⅓ cups	37.3 tbsp	112.0 tsp	9.88 oz	552.0 ml
290g	2.42 cups	2 ⅓ cups	38.7 tbsp	116.0 tsp	10.23 oz	571.8 ml
300g	2.50 cups	2 ½ cups	40.0 tbsp	120.0 tsp	10.58 oz	591.5 ml
320g	2.67 cups	2 ⅔ cups	42.7 tbsp	128.0 tsp	11.29 oz	630.9 ml
330g	2.75 cups	2 ¾ cups	44.0 tbsp	132.0 tsp	11.64 oz	650.6 ml
340g	2.83 cups	2 ¾ cups	45.3 tbsp	136.0 tsp	11.99 oz	670.3 ml
350g	2.92 cups	3 cups	46.7 tbsp	140.0 tsp	12.35 oz	690.0 ml
360g	3.00 cups	3 cups	48.0 tbsp	144.0 tsp	12.70 oz	709.8 ml
375g	3.13 cups	3 ⅛ cups	50.0 tbsp	150.0 tsp	13.23 oz	739.3 ml
380g	3.17 cups	3 ⅛ cups	50.7 tbsp	152.0 tsp	13.40 oz	749.2 ml
390g	3.25 cups	3 ¼ cups	52.0 tbsp	156.0 tsp	13.76 oz	768.9 ml
400g	3.33 cups	3 ⅓ cups	53.3 tbsp	160.0 tsp	14.11 oz	788.6 ml
410g	3.42 cups	3 ⅓ cups	54.7 tbsp	164.0 tsp	14.46 oz	808.3 ml
420g	3.50 cups	3 ½ cups	56.0 tbsp	168.0 tsp	14.82 oz	828.1 ml
425g	3.54 cups	3 ½ cups	56.7 tbsp	170.0 tsp	14.99 oz	837.9 ml
440g	3.67 cups	3 ⅔ cups	58.7 tbsp	176.0 tsp	15.52 oz	867.5 ml
450g	3.75 cups	3 ¾ cups	60.0 tbsp	180.0 tsp	15.87 oz	887.2 ml
454g	3.78 cups	3 ¾ cups	60.5 tbsp	181.6 tsp	16.01 oz	895.1 ml
460g	3.83 cups	3 ¾ cups	61.3 tbsp	184.0 tsp	16.23 oz	906.9 ml
480g	4.00 cups	4 cups	64.0 tbsp	192.0 tsp	16.93 oz	946.4 ml
500g	4.17 cups	4 ⅛ cups	66.7 tbsp	200.0 tsp	17.64 oz	985.8 ml
520g	4.33 cups	4 ⅓ cups	69.3 tbsp	208.0 tsp	18.34 oz	1025.2 ml
540g	4.50 cups	4 ½ cups	72.0 tbsp	216.0 tsp	19.05 oz	1064.6 ml
550g	4.58 cups	4 ½ cups	73.3 tbsp	220.0 tsp	19.40 oz	1084.4 ml
560g	4.67 cups	4 ⅔ cups	74.7 tbsp	224.0 tsp	19.75 oz	1104.1 ml
580g	4.83 cups	4 ¾ cups	77.3 tbsp	232.0 tsp	20.46 oz	1143.5 ml
600g	5.00 cups	5 cups	80.0 tbsp	240.0 tsp	21.16 oz	1182.9 ml
650g	5.42 cups	5 ½ cups	86.7 tbsp	260.0 tsp	22.93 oz	1281.5 ml
680g	5.67 cups	5 ⅔ cups	90.7 tbsp	272.0 tsp	23.99 oz	1340.7 ml
700g	5.83 cups	5 ¾ cups	93.3 tbsp	280.0 tsp	24.69 oz	1380.1 ml
750g	6.25 cups	6 ¼ cups	100.0 tbsp	300.0 tsp	26.46 oz	1478.7 ml
800g	6.67 cups	6 ⅔ cups	106.7 tbsp	320.0 tsp	28.22 oz	1577.3 ml
850g	7.08 cups	7 ⅛ cups	113.3 tbsp	340.0 tsp	29.98 oz	1675.8 ml
900g	7.50 cups	7 ½ cups	120.0 tbsp	360.0 tsp	31.75 oz	1774.4 ml
950g	7.92 cups	8 cups	126.7 tbsp	380.0 tsp	33.51 oz	1873.0 ml
1000g	8.33 cups	8 ⅓ cups	133.3 tbsp	400.0 tsp	35.27 oz	1971.6 ml

Commercial Brand Weight Variances for Whole Wheat Flour

Across commercial brands, Whole Wheat Flour ranges from 113g to 120g per US customary cup, creating a 7g variance per cup (or 14g difference in a 2-cup recipe), which can significantly alter baked goods texture and moisture balance.

Commercial Brand Weight Variances for Whole Wheat Flour
Brand Manufacturer	Published Grams per US Cup	Source Reference
King Arthur Baking	113 grams	View Brand Chart ↗
Bob's Red Mill	120 grams	View Brand Chart ↗

Cups of Whole Wheat Flour to Grams Reverse Table

Need to convert recipe cups back into exact grams for whole wheat flour? Use this handy reverse table.

All Cups to Grams Conversions→

Cups of Whole Wheat Flour to Grams Reverse Table
Cup Volume	Weight in Grams (g)	Decimal Cups	Practical Spoon Breakdown	Ounces (oz)
¼ cup	30g	0.25 cups	4 tablespoons	1.06 oz
⅓ cup	40g	0.33 cups	5 tablespoons + 1 teaspoon	1.41 oz
½ cup	60g	0.50 cups	8 tablespoons	2.12 oz
⅔ cup	80g	0.67 cups	10 tablespoons + 2 teaspoons	2.82 oz
¾ cup	90g	0.75 cups	12 tablespoons	3.17 oz
1 cup	120g	1.00 cups	1 cup	4.23 oz
1¼ cups	150g	1.25 cups	1 cup + 4 tablespoons	5.29 oz
1½ cups	180g	1.50 cups	1 cup + 8 tablespoons	6.35 oz
1¾ cups	210g	1.75 cups	1 cup + 12 tablespoons	7.41 oz
2 cups	240g	2.00 cups	2 cups	8.47 oz
2½ cups	300g	2.50 cups	2 cups + 8 tablespoons	10.58 oz
3 cups	360g	3.00 cups	3 cups	12.70 oz
3½ cups	420g	3.50 cups	3 cups + 8 tablespoons	14.82 oz
4 cups	480g	4.00 cups	4 cups	16.93 oz

Why Your Cup of Whole Wheat Flour Might Weigh Differently

Understanding key volumetric variables prevents measuring errors when converting recipes between cups and scale weights in grams.

Compaction & Particle Headspace

Scooping whole wheat flour directly compresses air voids between particles, cramming up to 15 percent extra mass into the same cup volume.

Regional Cup Standard Variance

A US Customary cup holds 236.59ml (120g), a US Legal cup holds 240ml (122g), and a Metric cup holds 250ml (127g). Misidentifying cup capacity alters recipe scale mass by up to 6 percent.

Atmospheric Moisture & Settling

Particles of whole wheat flour absorb ambient humidity during storage, increasing bulk density and scale readout per cup portion.

Common Recipe Amounts for Whole Wheat Flour

Standard amounts of whole wheat flour found in real baking formulas, converted into precise US customary cups.

240 grams2 cups

Standard baking batch measure for Whole Wheat Flour.

600 grams5 cups

Bulk recipe measure for Whole Wheat Flour.

280 grams2 ⅓ cups

Bulk recipe measure for Whole Wheat Flour.

330 grams2 ¾ cups

Bulk recipe measure for Whole Wheat Flour.

210 grams1 ¾ cups

Standard baking batch measure for Whole Wheat Flour.

Frequently Asked Questions About Whole Wheat Flour

Essential density and measurement answers tailored specifically for whole wheat flour.

How many grams are in 1 cup of Whole Wheat Flour?

One US customary cup of Whole Wheat Flour weighs exactly 120 grams when measured spooned and leveled. By comparison, 1 Metric cup (250ml) weighs 127 grams, and 1 UK Imperial cup (284ml) weighs 144 grams.

How do I measure 1 cup of Whole Wheat Flour correctly without a scale?

Fluff Whole Wheat Flour gently with a fork, spoon it loosely into your dry measuring cup until overflowing, and level off flat using the back of a butter knife. Spoon into cup and level gently.

Why do commercial brands of Whole Wheat Flour list different cup weights?

Brand density for Whole Wheat Flour varies by manufacturing process, ranging from 113g (King Arthur Baking) to 120g per US cup across major brands. Weighing by mass in grams eliminates brand discrepancies.

What volume is 100 grams of Whole Wheat Flour?

One hundred grams of Whole Wheat Flour converts to 0.83 cups (13 tablespoons + 1 teaspoon) or 13.3 US tablespoons.

How many tablespoons is 25 grams of Whole Wheat Flour?

Twenty-five grams of Whole Wheat Flour equals 3.3 US tablespoons (10 teaspoons), representing 0.21 cups (3 tablespoons + 1 teaspoon).

Related Flours & Starches & Ingredient Tools

More Flours & Starches

Whole Wheat Flour Weight Guides

Category & Tools

Data Sources & Editorial Verification

Our Calculation Methodology →

Primary Density Source

King Arthur Baking

Brand Benchmarks: King Arthur Baking (113g/cup), Bob's Red Mill (120g/cup)

Editorial Audit

Last reviewed on 2026-08-20

Methodology & formulas audited against our calculation standards.