Flour milled from the entire wheat kernel, adding fiber and a nutty flavor to baked goods. One US cup weighs about 128g — almost exactly the same weight than a cup of all-purpose flour.
Whole wheat flour is preselected below — just enter an amount.
The most commonly searched gram amounts, converted to cups automatically.
| Grams | Cups |
|---|---|
| 25g | 0.20 cups≈ ¼ cup |
| 50g | 0.39 cups≈ ⅓ cup |
| 75g | 0.59 cups |
| 100g | 0.78 cups≈ ¾ cup |
| 125g | 0.98 cups |
| 150g | 1.17 cups≈ 1 ¼ cups |
| 200g | 1.56 cups≈ 1 ½ cups |
| 250g | 1.95 cups |
| 300g | 2.34 cups≈ 2 ⅓ cups |
| 500g | 3.91 cups |
| 1000g | 7.81 cups≈ 7 ¾ cups |
Flour milled from the entire wheat kernel, adding fiber and a nutty flavor to baked goods. It's also commonly labeled "wholemeal flour", "whole grain flour".
Whole wheat flour belongs to the Flours group on GramToCup, alongside other ingredients measured the same way in most kitchens. It shows up most often in whole grain bread, muffins, pancakes. Its density of 128g per US cup is what this calculator uses to convert between grams and cups automatically — no manual lookup required.
Whole wheat flour is a dry, milled or ground ingredient full of countless tiny air pockets between the particles. That trapped air is why it weighs relatively little for its volume — the exact weight shifts with how finely it's milled and how much it has settled in the container.
A cup of whole wheat flour is almost exactly the same weight than a cup of all-purpose flour (125g/cup), even though both fill the same 1-cup measuring cup.
Common mistake: Scooping the measuring cup directly into the bag, which packs the contents and can add 20g or more per cup.
Spoon whole wheat 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.
When a recipe needs to be exact, weigh it on a kitchen scale instead of using a measuring cup at all — it removes packing and settling from the equation entirely.
Store whole wheat flour in a sealed container — humidity is the main reason the same cup can weigh differently from one day to the next.
100g of whole wheat flour is approximately 0.78 cups, based on a density of 128g per US cup.
1 US cup of whole wheat flour weighs about 128g. Use the calculator above to convert any other amount instantly.
Yes — "wholemeal flour" is another common name for whole wheat flour. The density and conversion values on this page apply either way.
Because cups measure volume and grams measure weight. A cup of whole wheat flour is almost exactly the same weight than a cup of all-purpose flour (125g/cup) because the two ingredients have different densities — see the density explanation above for why.
Spoon whole wheat 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.
They're in the same category, but check the density first: All-purpose flour weighs 125g per cup versus 128g for whole wheat flour. Substituting by weight (grams) keeps a recipe accurate; substituting cup-for-cup can change the result if the densities differ much.