Grams to cups for whole wheat flour
One US cup of whole wheat flour weighs about 113 g, so 100 g is about 0.88 cups (7/8 cup). Spoon and level, like white flour. Real-world range: 113 to 135 g depending on filling method. The calculator and table below use this figure for any amount.
Conversion table
| Grams | Cups | Closest kitchen measure |
|---|---|---|
| 25 g | 0.22 | 1/4 cup |
| 50 g | 0.44 | 1/2 cup |
| 75 g | 0.66 | 2/3 cup |
| 100 g | 0.88 | 7/8 cup |
| 125 g | 1.11 | 1 cup + 1/8 |
| 150 g | 1.33 | 1 cup + 1/3 |
| 200 g | 1.77 | 1 cup + 3/4 |
| 250 g | 2.21 | 2 cups + 1/4 |
| 300 g | 2.65 | 2 cups + 2/3 |
| 400 g | 3.54 | 3 cups + 1/2 |
| 500 g | 4.42 | 4 cups + 3/8 |
How to measure it
Whole wheat flour surprises people by weighing less per cup than white flour, about 113 g against 120 g. The bran flakes are irregular and hold the flour open, trapping more air in the cup. Spoon it in and level it exactly as you would all-purpose flour.
White whole wheat and regular whole wheat measure the same. If you are substituting whole wheat into a white flour recipe, swap by weight rather than by cup, and expect to add a little extra liquid since bran drinks more water.
Density source: Published baking company ingredient charts (spoon-and-level). Method assumed: Spooned and levelled. Scooping packs it well past 130 g.
Questions about whole wheat flour
Other ingredients
See also: why conversion charts disagree and the full density data.