How many grams are in 1 cup of Whole-wheat flour?
One US cup (240 ml) of whole-wheat flour weighs about 113 grams. A US customary cup (236.6 ml) holds about 111 g, a metric cup (250 ml) about 118 g, and an imperial cup (284.1 ml) about 134 g.
Cups of Whole-wheat flour to grams
One US cup (240 ml) of whole-wheat flour weighs about 113 grams (4 oz), measured spoon and level.
Whole-wheat flour keeps the bran and germ of the grain, which makes it slightly denser flake-for-flake than white flour but also quicker to pack down in storage. Spooned and levelled, a US cup is 113 g.
Ingredient
113 grams
US cup · whole-wheat flour · spoon and level
More precise value: 113 grams
- Cup standard
- US cup · 240 ml
- Ingredient
- whole-wheat flour
- Method
- spoon and level
- Density
- 0.471 g/ml
- Sources
- King Arthur · USDA FDC
- Reviewed
- 2026-08
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Whole-wheat flour by cup standard
The same volume weighs more in a larger cup. These figures scale the reference weight of 113 g per 240 ml US cup by each cup standard’s exact volume.
| Cups | US cup | US customary cup | Metric cup | Imperial cup |
|---|---|---|---|---|
| ⅛ | 14 g | 14 g | 15 g | 17 g |
| ¼ | 28 g | 28 g | 29 g | 33 g |
| ⅓ | 38 g | 37 g | 39 g | 45 g |
| ½ | 57 g | 56 g | 59 g | 67 g |
| ⅔ | 75 g | 74 g | 78 g | 89 g |
| ¾ | 85 g | 84 g | 88 g | 100 g |
| 1 | 113 g | 111 g | 118 g | 134 g |
| 1½ | 170 g | 167 g | 177 g | 201 g |
| 2 | 226 g | 223 g | 235 g | 268 g |
whole-wheat flour, spoon and level. Reviewed 2026-08.
Tablespoons and teaspoons
Spoon measures use the US definitions: 1 tablespoon = 14.79 ml (16 per cup) and 1 teaspoon = 4.93 ml (3 per tablespoon).
| Measure | Grams (g) | Ounces (oz) |
|---|---|---|
| 1 tsp | 2.3 | 0.08 |
| 1 tbsp | 7 | 0.25 |
| 2 tbsp | 13.9 | 0.49 |
| 4 tbsp (¼ cup) | 27.8 | 0.98 |
| 8 tbsp (½ cup) | 55.7 | 1.96 |
| 16 tbsp (1 cup) | 111.4 | 3.93 |
How to measure Whole-wheat flour by volume
- Stir the flour first — whole-wheat settles harder than white flour.
- Spoon into the cup without tapping, and level with a straight edge.
- White whole-wheat and regular whole-wheat measure the same; stone-ground coarse grinds can run heavier.
Why the weight varies
Like all flours, whole-wheat packs easily: scooping straight from the bag can add 15–25 g per cup. Stone-ground and finely milled brands also settle differently.
Whole-wheat absorbs more liquid than all-purpose, so an over-packed cup makes dough dry twice over — extra flour and extra absorption. When substituting for white flour, swapping by weight keeps hydration honest.
Which value we publish, and why
We publish 113 g per US cup (King Arthur, spoon-and-level); USDA FoodData Central lists 120 g for whole-grain wheat flour.
Values you may see elsewhere
Sources: King Arthur · USDA FDC . Reference weight verified against King Arthur, USDA FDC. Reviewed 2026-08. Conversions are estimates — ingredient weight varies with packing and brand.
Frequently asked questions
How many grams is 1 tablespoon of Whole-wheat flour?
One US tablespoon (14.79 ml) of whole-wheat flour weighs about 7 g, and one teaspoon (4.93 ml) about 2.3 g.
How many ounces is 1 cup of Whole-wheat flour?
One US cup of whole-wheat flour weighs about 4 oz (113 g). Note these are weight ounces — for liquids, don’t confuse them with fluid ounces, which measure volume.