One cup of whole wheat flour weighs 113 g, spooned and levelled, according to King Arthur Baking. Whole wheat flour is milled from the whole wheat kernel — bran, germ and endosperm together — which makes it lighter per cup than white flour, because the bran is fluffy and does not pack as densely. It is also more nutritious and more flavourful, with a nutty, earthy taste that white flour does not have. The cup weight of 113 g is the number you need when a recipe is written in grams, when you are swapping whole wheat for white flour, or when you are baking a wholemeal loaf. All weights on this page are approximate; King Arthur lists 113 g per cup, while some sources quote 120 g, so verify with a scale when precision matters.
Whole Wheat Flour: weight and measurement table
The table below gives the weight of whole wheat flour in every measure you will use, from a teaspoon up to 2 cups, all derived from the King Arthur Baking figure of 113 g per cup, spooned and levelled. Every figure is approximate — spooned and levelled is a technique, not a machine setting — so when the recipe matters, weigh the ingredient on a kitchen scale instead.
| Amount | Weight (approx.) |
| --- | --- |
| 1 teaspoon | 2.4 g |
| 1 tablespoon | 7.1 g |
| 1/4 cup (4 tbsp) | 28.2 g |
| 1/3 cup | 37.7 g |
| 1/2 cup (8 tbsp) | 56.5 g |
| 3/4 cup (12 tbsp) | 84.8 g |
| 1 cup (16 tbsp) | 113 g |
| 2 cups | 226 g |
| 100 g | 0.9 cups |
There are 3 teaspoons in a tablespoon and 16 tablespoons in a cup, so you can move between any of these measures by multiplying or dividing. If a recipe calls for 100 g and you only have measuring cups, that is about 0.9 cups. Keep the cups to grams converter open while you cook and you will never need to do the arithmetic in your head.
What is Whole Wheat Flour?
Whole wheat flour is flour milled from the whole wheat kernel, including bran and germ. The bran is the fibre-rich outer layer, the germ is the nutrient-rich embryo, and the endosperm is the starchy centre that white flour is made from. Keeping all three is what makes whole wheat flour more nutritious — it has more fibre, more vitamins and more minerals — and more flavourful, with a nutty, slightly sweet taste. It is used for wholemeal breads, muffins and hearty cookies, and it behaves differently from white flour in two ways: it absorbs more water, because the bran soaks it up, and it produces less gluten, because the bran particles cut through the gluten strands. That is why whole wheat breads are denser than white breads, and why most recipes use a blend of whole wheat and white flour rather than whole wheat alone. The germ contains oils that go rancid at room temperature, so whole wheat flour should be stored in the fridge or freezer.
How to measure Whole Wheat Flour correctly
Whole Wheat Flour is measured spooned and levelled, and the method matters more than most cooks realise. For dry ingredients, spoon the ingredient into the measure with a smaller spoon, letting it fall loosely, then sweep a knife across the top to level it — never dip the measuring cup into the bag, because dipping compresses the ingredient and adds up to 20 percent. For liquids, pour into a liquid measuring jug and read the level at eye height, or weigh directly into the bowl, which is the most accurate method of all. The King Arthur Baking figure used on this page is 113 g per cup, and it is the figure the site's converters use, so the numbers here and the numbers in the tool always agree. Confidence in this figure is high.
A note on the published figures
King Arthur lists 113 g per cup; some sources quote 120 g. The bran makes it lighter per cup than white flour.
Worked examples
A wholemeal sandwich loaf
A wholemeal sandwich loaf uses 3 cups of whole wheat flour — 339 g — with 1 cup of all-purpose flour (120 g) and 300 ml of water. The blend is the point: whole wheat flour alone makes a dense, heavy loaf, but a 3:1 blend gives a loaf with whole wheat flavour and white flour lightness. Weighing the flours keeps the blend exact — a cup too much whole wheat and the loaf is dense, a cup too little and it tastes like white bread. The dough is kneaded for 10 minutes, rested for an hour, shaped into a tin, and baked until the crust is deep brown and the loaf sounds hollow when tapped.
Whole wheat banana muffins
A muffin recipe uses 2 cups of whole wheat flour — 226 g — with 3 ripe bananas, 2 eggs and a little honey. The weight matters because whole wheat flour absorbs more liquid than white flour: 226 g of whole wheat flour needs the moisture from the bananas and an extra splash of milk to stay tender. Weighing the flour also lets you adjust the recipe — a lighter muffin uses 1 cup of whole wheat and 1 cup of all-purpose, while a heartier one uses the full 2 cups of whole wheat. The muffins are baked for 20 minutes, until a skewer comes out clean, and they keep for 3 days in an airtight container.
A rustic whole wheat pizza dough
A pizza dough uses 2 cups of whole wheat flour — 226 g — with 1 cup of all-purpose flour and 200 ml of water. The whole wheat flour gives the crust a nutty flavour and a heartier chew, which suits a rustic pizza topped with roasted vegetables and goat cheese. Weighing the flour keeps the hydration right: whole wheat flour absorbs about 2 tablespoons more water per cup than white flour, so the dough needs 200 ml of water for 346 g of flour, a slightly higher hydration than a white dough. The dough is rested for an hour, stretched to a 30 cm round, and baked at the highest oven temperature for 8 minutes.
Bran, germ and why it goes rancid
Whole wheat flour's defining feature is also its weakness: the germ. The germ is the part of the wheat kernel that would grow into a new plant, and it is rich in oils — healthy oils, but oils that oxidise and go rancid when exposed to air and warmth. That is why whole wheat flour has a shorter shelf life than white flour, and why it must be stored in the fridge or freezer. A bag of whole wheat flour kept in a warm cupboard for six months will taste bitter and soapy, and no recipe can rescue it. The bran is the other half of the story: it is fibre, and it absorbs water, which is why whole wheat doughs need more liquid than white doughs — about 2 tablespoons extra per cup of flour. The bran also cuts through gluten strands, which is why whole wheat breads are denser. The practical rules are simple: store whole wheat flour in the fridge or freezer, use it within 3 months, add extra liquid when you swap it for white flour, and start with a blend — half whole wheat, half white — before you go all the way. The gram weight is what makes those adjustments precise: 113 g per cup, 226 g for 2 cups, and a scale is the only reliable way to measure it.
What to use instead
If you run out of whole wheat flour, these are the tested substitutes from our substitution data, with the ratio and the case where each one does not work. Use the ratio by weight where it is given, and check the warning before you commit the batter.
Whole wheat flour to All-purpose flour: 1:1 (lighter, less fibre). Do not swap flours 1:1 in delicate cakes or yeasted breads without adjusting liquid and expecting a different crumb.
Whole wheat flour to Buckwheat flour: 1:1 (stronger flavour). Do not swap flours 1:1 in delicate cakes or yeasted breads without adjusting liquid and expecting a different crumb.
The golden rule for any substitution is to match the job, not just the ingredient: a substitute that works in a sauce may fail in a cake, because the two recipes ask different things of the ingredient. When in doubt, use a recipe written for the substitute rather than adapting one written for the original.
Storage
Airtight container in the fridge or freezer; the germ oils go rancid at room temperature. That is the headline, but the details matter. Store whole wheat flour in an airtight container, away from heat, light and strong smells — dry ingredients absorb odours readily, and a bag of flour stored next to the spices will taste of them within a week. Label the container with the date you opened it, so you know how long it has been there, and check it before you bake: if it smells off, tastes bitter, or shows any sign of moisture or insects, discard it. Buying in smaller quantities and using it promptly is better than buying in bulk and storing it for a year, because every ingredient loses flavour with time, even the ones that never truly go bad.
Frequently asked questions
How many grams is 1 cup of whole wheat flour?
One cup of whole wheat flour weighs 113 g, spooned and levelled, according to King Arthur Baking. Some sources quote 120 g. One tablespoon weighs 7.1 g. Verify with a scale, since the bran makes the weight vary slightly by brand.
How many cups of whole wheat flour are in 500 g?
There are about 4.4 cups in 500 g of whole wheat flour (500 divided by 113 is 4.4 cups). A standard 500 g bag holds just over 4 cups.
Can I use whole wheat flour instead of all-purpose flour?
Yes, 1:1 by weight, but add 2 tablespoons of extra liquid per cup, because the bran absorbs water. Expect a denser, heartier result. For the best texture, start with a blend — half whole wheat, half all-purpose — rather than swapping all of it at once.
Why does whole wheat flour go bad faster?
Because it contains the germ, which is rich in oils that oxidise and go rancid at room temperature. Store whole wheat flour in an airtight container in the fridge or freezer, and use it within 3 months. Discard it if it smells bitter or soapy.
Is whole wheat flour healthier than white flour?
Yes, in the sense that it contains more fibre, vitamins and minerals, because it keeps the bran and germ that white flour removes. It is not lower in calories — both flours carry about the same energy per gram — but it is more nutritious and more filling.
Related pages
If you cook with this ingredient regularly, these pages will help: the cups to grams converter for any amount, the ingredient density lookup for the full table of 120 ingredients, the Whole Wheat Flour cups to grams page for cup conversions, the Whole Wheat Flour grams to cups page for working backwards from grams, and the Whole Wheat Flour tablespoons to grams page for spoon measures. You may also want All-Purpose Flour, Bread Flour.