Flours are the backbone of most baking on GramToCup, but not all flours weigh the same — grinding method and ingredient source both change how much a cup actually holds. Across the 8 flours tracked here, gram-per-cup values range from Almond flour (96g) to Cornmeal (150g).
Flours in this group range from 96g to 150g per cup (Almond flour to Cornmeal) — nearly a 1.5× spread, so a single "flour = X grams" rule doesn't hold across types.
Most wheat-based flours (all-purpose, bread, cake, whole wheat, rye) use the same spoon-and-level technique, but the exact grams per cup still shifts with how finely each is milled.
Almond flour and coconut flour behave differently from wheat flours because they're ground from nuts and dried coconut rather than milled grain, which changes how much air the particles trap.
How each flours ingredient converts at common gram amounts, lightest to heaviest.
| Ingredient | g / cup | 50g | 100g | 200g | 250g | 500g |
|---|---|---|---|---|---|---|
| Almond flour | 96g | 0.52 cups | 1.04 cups | 2.08 cups | 2.60 cups | 5.21 cups |
| Rye flour | 102g | 0.49 cups | 0.98 cups | 1.96 cups | 2.45 cups | 4.90 cups |
| Coconut flour | 112g | 0.45 cups | 0.89 cups | 1.79 cups | 2.23 cups | 4.46 cups |
| Cake flour | 114g | 0.44 cups | 0.88 cups | 1.75 cups | 2.19 cups | 4.39 cups |
| All-purpose flour | 125g | 0.40 cups | 0.80 cups | 1.60 cups | 2.00 cups | 4.00 cups |
| Whole wheat flour | 128g | 0.39 cups | 0.78 cups | 1.56 cups | 1.95 cups | 3.91 cups |
| Bread flour | 130g | 0.38 cups | 0.77 cups | 1.54 cups | 1.92 cups | 3.85 cups |
| Cornmeal | 150g | 0.33 cups | 0.67 cups | 1.33 cups | 1.67 cups | 3.33 cups |
Open any ingredient for its full density breakdown, quick conversion table, and measuring tips.
A general-purpose wheat flour used in most baking recipes, from cookies to bread.
Finely ground blanched almonds, popular in gluten-free and low-carb baking.
A high-protein wheat flour that builds extra gluten for chewy, well-structured bread.
A finely milled, low-protein flour that gives cakes a light, tender crumb.
Flour milled from the entire wheat kernel, adding fiber and a nutty flavor to baked goods.
Coarsely ground dried corn used in cornbread, polenta, and crispy coatings.
A highly absorbent, gluten-free flour made from dried, defatted coconut meat.
A dense, earthy flour milled from rye grain, traditional in European breads.
Every flour on this site uses the same core rule — spoon into the cup, don't scoop from the bag — with a couple of exceptions that need an extra step first:
Spoon & Level — All-purpose flour, Almond flour, Bread flour, Cake flour, Whole wheat flour, Rye flour
Spoon all-purpose flour into the measuring cup, then level off the top with a straight edge. Don't scoop directly from the bag — that packs it down and adds extra weight.
Scoop & Settle — Cornmeal
Scoop or pour cornmeal into the measuring cup and gently shake to settle, then level the top. Don't press down — it settles naturally without packing.
Sift, Spoon & Level — Coconut flour
Sift coconut flour first to break up clumps, then spoon it into the measuring cup and level the top. Skipping the sift is the most common reason a cup ends up heavier than expected.
Wheat flours are milled to different fineness — cake flour is milled softer and finer than bread flour, which changes how much settles into a cup.
Almond and coconut flour come from nuts and dried coconut, not wheat, so their particle shape and fat content behave differently from milled grain flours.
Coconut flour is sifted before measuring because it clumps; most wheat flours are simply spooned and leveled.
Every conversion above uses the same data as the full calculator. Enter any gram amount for any ingredient in this category and get an instant cup conversion.
Use the Gram to Cup Calculator →100g of almond flour is approximately 1.04 cups, based on a density of 96g per US cup.
100g of cornmeal is approximately 0.67 cups, based on a density of 150g per US cup.
Not reliably — a cup of almond flour and a cup of cornmeal differ by over 50% in weight, so substituting by weight (grams) keeps a recipe accurate even when substituting cup-for-cup would not.
Almond flour is ground from nuts rather than milled grain, so its particles are coarser and trap more air, giving it a lower weight per cup than finely milled wheat flour.