Conversion Table: Whole Wheat Flour Cups to Grams
| Volume | Grams | Ounces |
|---|---|---|
| 1 tsp | 2.4 g | 0.08 oz |
| 1 tbsp | 7.1 g | 0.25 oz |
| ⅛ cup | 14.1 g | 0.50 oz |
| ¼ cup | 28.3 g | 1.00 oz |
| ⅓ cup | 37.7 g | 1.33 oz |
| ½ cup | 56.5 g | 1.99 oz |
| ⅔ cup | 75.3 g | 2.66 oz |
| ¾ cup | 84.8 g | 2.99 oz |
| 1 cup | 113.0 g | 3.99 oz |
| 2 cups | 226.0 g | 7.97 oz |
| 4 cups | 452.0 g | 15.94 oz |
How to Measure Whole Wheat Flour
Use the spoon-and-level method: spoon flour into the measuring cup with a separate spoon, then sweep a straight edge across the top. Scooping directly can add 25–30% more weight.
For the most consistent results, use a kitchen scale. A cup measurement can vary by 15–30% depending on technique. Weighing eliminates that variable entirely.
Why the Gram Weight Varies by Ingredient
A cup is a measure of volume — how much space something occupies. Whole Wheat Flour has a specific density (mass per unit volume) that determines how many grams fit in that space. The 113 g/cup value above is calibrated for the measuring method described (spoon and level where applicable).
Different ingredients have very different densities. Compare: water (237 g/cup), honey (340 g/cup), cake flour (96 g/cup). Using a single generic "cups to grams" ratio doesn't work — the ingredient must be specified.
Quick Converter
For more conversions, use our full cups to grams calculator which covers 89+ ingredients.
Frequently Asked Questions
How many grams is ½ cup of Whole Wheat Flour?
56.5 grams (1.99 oz).
How many grams is ¼ cup of Whole Wheat Flour?
28.3 grams (1.00 oz).
Is this weight for sifted or unsifted Whole Wheat Flour?
These weights use the spoon-and-level method (not sifted, not scooped). Sifted Whole Wheat Flour will be lighter; scooped will be heavier.
Where does this weight come from?
Source: King Arthur Baking. See our methodology page for how we source and verify ingredient weights.