One US cup of whole wheat flour weighs about 120 grams. That single number is what makes this conversion possible, and it is why baking by weight is more reliable than baking by volume.
Bran makes it bulkier per gram than white flour. Volume measures depend on how the ingredient is packed into the cup, while a gram is a gram no matter how you scoop it.
Enter your amount above to convert it. The table below covers the fractions recipes actually call for, including thirds and eighths of a cup.
Below the calculator sits the whole Wheat Flour gram to cup table: 11 rows — 25 g at one end, 1000 g at the other — which is usually faster than entering a value you have seen before. It loads pre-filled, with grams of whole wheat flour at 120 g, and the answer updates on every keystroke after that. There are 3 named quantities in the formula (cups, 120, grams), each defined above with the unit it is measured in. Most visitors arrive here from, or leave for, Granulated Sugar: Cups to Grams Converter and Whole Wheat Flour: Cups to Grams Converter.
The formula
cups- Volume of whole wheat flour in US cups
120- Grams in one US cup of whole wheat flour
grams- Weight of the ingredient
How it works, step by step
- Enter your quantity of whole wheat flour.
- The tool applies the density of 120 g per US cup.
- The converted figure appears immediately, along with an ounce equivalent.
- Use the table for common recipe fractions without typing anything.
Worked examples
A standard single batch
If a recipe lists 240 g of whole wheat flour, that is 2 cups. Weighing is faster than levelling two separate cups.
Scaling a recipe by half
60 g of whole wheat flour is half a cup, which is the amount most often halved when scaling a recipe down.
Checking the 150 g row
The reference table lists Grams = 150 g, giving Cups: 1.25 cups, Ounces: 5.3 oz. Entering that above should reproduce the same figures — if it does not, the input is being read differently to the way the table assumes.
Frequently asked questions
How many grams are in a cup of whole wheat flour?
About 120 grams for a US cup. Bran makes it bulkier per gram than white flour.
How many grams are in a tablespoon of whole wheat flour?
A US tablespoon is one sixteenth of a cup, so about 7.5 grams.
Why do different sources give different gram values?
Because volume measuring is genuinely imprecise. How you fill the cup changes the weight, sometimes by 20% or more for flours and powders. Published values assume a specific method — usually spooned and levelled — and this page uses that convention.
Should I bake by weight or volume?
By weight whenever a scale is available. It is more repeatable, faster with fewer dishes, and it is the reason professional recipes are written in grams.
How precise is the volume in cups?
Internally the maths runs at full double precision and the display keeps the significant figures that carry information, dropping the digits that are only rounding noise. Rounding happens at the display step alone, so nothing accumulates error as you change the input. The figure is reported in cups.
What formula does the Whole Wheat Flour: Grams to Cups Converter use?
It computes cups = grams ÷ 120, where cups is volume of whole wheat flour in US cups; 120 is grams in one US cup of whole wheat flour; grams is weight of the ingredient. The same expression is printed on the page above the inputs, so the result can be reproduced by hand or in a spreadsheet.
Whole Wheat Flour conversion table
| Grams | Cups | Ounces |
|---|---|---|
| 25 g | 0.21 cups | 0.9 oz |
| 50 g | 0.42 cups | 1.8 oz |
| 75 g | 0.62 cups | 2.6 oz |
| 100 g | 0.83 cups | 3.5 oz |
| 125 g | 1.04 cups | 4.4 oz |
| 150 g | 1.25 cups | 5.3 oz |
| 200 g | 1.67 cups | 7.1 oz |
| 250 g | 2.08 cups | 8.8 oz |
| 300 g | 2.5 cups | 10.6 oz |
| 500 g | 4.17 cups | 17.6 oz |
| 1000 g | 8.33 cups | 35.3 oz |
Based on 1 US cup of whole wheat flour = 120 g. Bran makes it bulkier per gram than white flour.