Whole Wheat Flour - Grams to Cups Conversion Calculator
Precise measurements for flour using three methods - also known as Wholemeal Flour, Graham Flour
Quick Converter
About Whole Wheat Flour
Whole wheat flour is made from the entire wheat kernel - bran, germ, and endosperm. It provides more fiber, vitamins, and minerals than refined flours, but produces denser baked goods due to bran interference with gluten development. It is also commonly known as wholemeal flour or graham flour.
Whole Wheat Flour has a density of 0.512 g/ml when measured using the Spoon & Level method. Like all dry ingredients, the measurement method significantly affects the volume.
This ingredient belongs to the flour category and is classified as a dry ingredient. Per 100g, it provides 340 calories,13.2g protein, 72g carbohydrates, and 2.5g fat.
Density data sourced from USDA FoodData Central. US Cup = 236.588ml (NIST). Results are estimates - actual volume may vary by ±5% depending on brand and batch.
Popular Conversions
| Weight (g) | Cups (Spoon & Level) | Cups (Dip & Sweep) | Cups (Sifted) |
|---|---|---|---|
| 25g | 0.21 | 0.17 | 0.24 |
| 50g | 0.41 | 0.35 | 0.49 |
| 75g | 0.62 | 0.52 | 0.73 |
| 100g | 0.83 | 0.7 | 0.97 |
| 125g | 1.03 | 0.87 | 1.21 |
| 150g | 1.24 | 1.05 | 1.46 |
| 175g | 1.44 | 1.22 | 1.7 |
| 200g | 1.65 | 1.4 | 1.94 |
| 225g | 1.86 | 1.57 | 2.19 |
| 250g | 2.06 | 1.75 | 2.43 |
| 300g | 2.48 | 2.1 | 2.91 |
| 350g | 2.89 | 2.45 | 3.4 |
| 400g | 3.3 | 2.8 | 3.88 |
| 500g | 4.13 | 3.5 | 4.86 |
| 750g | 6.19 | 5.25 | 7.28 |
| 1000g | 8.26 | 7 | 9.71 |
Expert Tips
Whole wheat flour absorbs more liquid than white flour. Add 1-2 extra tablespoons of liquid per cup when substituting.
For lighter results, substitute half whole wheat flour and half all-purpose flour in any recipe.
Store whole wheat flour in the refrigerator or freezer - the natural oils in the bran can go rancid at room temperature.
Nutrition Facts
Nutrition Facts
Per 100g of Whole Wheat Flour
Values are approximate and based on USDA data.
Related Ingredients
Frequently Asked Questions About Whole Wheat Flour Measurements
Using the Spoon & Level method, 125g of whole wheat flour equals approximately 1.03 cups. It is slightly less dense than all-purpose flour.
You can substitute up to 50% whole wheat flour in most recipes without major changes. For 100% substitution, increase liquid by 2 tbsp per cup and expect a denser result.
The bran particles in whole wheat flour cut through gluten strands, weakening the structure. This is why 100% whole wheat breads are denser than white breads.
1/4 cup of whole wheat flour weighs approximately 30g when spooned and leveled, or 36g with dip & sweep.
1/3 cup of whole wheat flour weighs approximately 40g when spooned and leveled, or 48g with dip & sweep.
1/2 cup of whole wheat flour weighs approximately 61g when spooned and leveled, or 71g with dip & sweep.
1 cup of whole wheat flour weighs approximately 121g when spooned and leveled, or 143g with dip & sweep.
1 1/2 cups of whole wheat flour weighs approximately 182g when spooned and leveled, or 214g with dip & sweep.
2 cups of whole wheat flour weighs approximately 242g when spooned and leveled, or 286g with dip & sweep.