100 g of whole wheat flour measures 0.88 cups (about 7/8 cup). Divide the grams by the weight of one cup (113 g) and you get 0.88 cups: 100 ÷ 113 = 0.88. Every figure on this page is approximate and comes from King Arthur Baking, measured spooned and levelled. Below you will find both conversion tables, three worked examples, the method and source notes, and the mistakes that most often spoil a recipe when cooks convert by eye.
About whole wheat flour
Flour milled from the whole wheat kernel, including bran and germ. Wholemeal breads, muffins and hearty cookies. Airtight container in the fridge or freezer; the germ oils go rancid at room temperature. That background matters for converting, because how an ingredient is stored and handled changes how it packs into a cup. A bag that has sat open in a humid kitchen weighs differently from a freshly opened one, and a cook who scoops straight from the bag will pack more into the cup than a cook who spoons it in lightly. Knowing the ingredient helps you judge when the table figure is close enough and when to reach for the scale instead. For baking with flour, the cup weight of 113 g is the anchor: every number on this page is that figure divided or multiplied, never a separate guess.
100 g of whole wheat flour in cups — conversion table
One cup of whole wheat flour weighs 113 g (spooned and levelled, King Arthur Baking). Divide any weight in grams by 113 to get cups. The table below does that division for the weights cooks most often meet, from a small 25 g spoonful up to 500 g. All cup figures are approximate.
| Grams | Cups (approx.) | Nearest kitchen measure |
|---|---|---|
| 25 g | 0.22 | about 1/4 cups |
| 50 g | 0.44 | about 1/2 cups |
| 75 g | 0.66 | about 2/3 cups |
| 100 g | 0.88 | about 7/8 cups <-- this page |
| 125 g | 1.11 | about 1 1/8 cups |
| 150 g | 1.33 | about 1 1/3 cups |
| 200 g | 1.77 | about 1 3/4 cups |
| 250 g | 2.21 | about 2 1/4 cups |
| 300 g | 2.65 | about 2 2/3 cups |
| 400 g | 3.54 | about 3 1/2 cups |
| 500 g | 4.42 | about 4 3/8 cups |
Two things are worth noticing in that table. First, the headline row is the one this page is built around: 100 g is 0.88 cups. Second, the relationship is linear, so doubling the grams doubles the cups and halving the grams halves them. That linearity is what makes the table safe to interpolate: if your recipe calls for 175 g, the answer sits halfway between the 150 g and 200 g rows.
Cups of whole wheat flour back to grams
Sometimes the recipe is written in cups and the scale is the only tool on the bench. Multiply the cups by 113 g to get grams.
| Cups | Grams (approx.) |
|---|---|
| 1/4 cup | 28 g |
| 1/3 cup | 38 g |
| 1/2 cup | 56 g |
| 2/3 cup | 75 g |
| 3/4 cup | 85 g |
| 1 cup | 113 g |
| 1 1/2 cups | 170 g |
| 2 cups | 226 g |
That reverse table is the one to use when a recipe says “one cup of whole wheat flour” and you would rather weigh it. Weighing removes the packing question entirely, which is why most professional bakers and many recipe developers now write grams first and cups second.
Worked examples
A packet labelled in grams
A packet in the cupboard holds 300 g of whole wheat flour. Divide by the cup weight: 300 ÷ 113 = 2.65 cups. That tells you at a glance whether the packet covers the recipe or whether you need a second one, and it is the same division as the headline answer, just with a different starting weight. If the recipe needs more than 2.65 cups, open a second packet rather than stretching the first.
Halving or doubling a recipe
Halving a recipe that uses 0.25 cups of whole wheat flour means weighing 28 g, which is 0.25 × 113 g. Doubling works the same way in reverse: twice the cups is twice the grams. Scaling by weight instead of by cup keeps the proportions honest, because a cup measured twice is rarely the same cup twice, while grams on a scale are the same every time.
Measuring without a scale
Without a scale, convert the headline amount into tablespoons: 0.88 cups × 16 tablespoons per cup = 14.2 tablespoons. Spoon the whole wheat flour into a tablespoon measure, level each spoonful, and count 14 spoonfuls for a close approximation of 100 g. Tablespoons are smaller units, so the packing error on each spoonful partly averages out, though a scale is still more accurate for baking.
Method and source
The cup weight used on this page is 113 g for one US cup of whole wheat flour, measured spooned and levelled, from King Arthur Baking. The method matters as much as the number. Spooned and levelled means the ingredient is transferred into the cup in the way the source describes, then levelled with a straight edge, and any other technique will give a different weight. A cook who scoops directly from the bag compresses the ingredient and can add a tenth or more to the weight, while a cook who sifts first adds air and takes weight away. That is why two honest sources can disagree about a cup weight without either being wrong: they measured differently. King Arthur lists 113 g per cup; some sources quote 120 g. The bran makes it lighter per cup than white flour. This page uses the primary value stated above, and every table and example follows from it, so the numbers are internally consistent even where other sources quote a slightly different cup weight.
All results on this page are approximate. Use them confidently for everyday cooking, and verify with a kitchen scale when the dish depends on precision, when you are scaling a recipe up for a crowd, or when you are developing a recipe other people will follow. A scale costs little, lasts for years, and removes the single biggest source of variation in cup conversions.
When the conversion matters most
The grams-to-cups conversion matters most when the ingredient does structural work in a recipe. Too much whole wheat flour can make a bake dry or dense, and too little can make it collapse or fail to set, so the margin for error is smallest exactly where the recipe is most sensitive. For forgiving dishes such as soups, stews, and dressings, a cup measured by eye is usually fine, and the table above is more than accurate enough. For baking, pastry, and anything you plan to repeat, weigh the ingredient. A second habit worth building is to measure all of the dry ingredients before starting, so a conversion mistake is caught while it is still easy to fix rather than halfway through mixing. Keep the scale on the bench, tare the bowl, and add the ingredient until the display shows the grams you need; it is faster than filling and levelling cups, and it leaves fewer dishes to wash.
Frequently asked questions
How many cups is the headline amount?
Use the division on this page: the headline weight divided by 113 g per cup. That is the figure in the first paragraph, rounded to two decimals, and it is approximate.
Why do different websites give different answers?
Because a cup is a volume and whole wheat flour does not always fill it the same way. Spooning versus scooping, sifting, humidity, and brand all shift the weight, so sources disagree by a few grams. We use one named source, King Arthur Baking, for every figure on this page so the numbers stay consistent with each other.
Should I weigh or measure in cups?
Weigh whenever you can. A scale removes the packing and spooning variables entirely, and most modern recipes list grams for exactly that reason. Cups are fine for forgiving dishes such as soups and stir-fries, but for baking, weighing is the difference between a recipe that works every time and one that works sometimes.
How do I measure whole wheat flour in cups without a scale?
Use the spooned and levelled method from King Arthur Baking and level the top with a straight edge. For dry ingredients, spoon into the cup rather than scooping from the bag, and for liquids, set the jug on a flat surface and read it at eye level. Then check the result against the tables on this page.
Can I use this conversion for a different brand?
Yes, as a starting point. Brands vary slightly in grind, moisture, and packing, so a cup of one brand may weigh a gram or two more or less than another. If your bake is sensitive, weigh the first batch and note your own brand's figure for next time.