Whole wheat flour: weights & conversions
A US cup of whole wheat flour weighs about 120 g. 100 g is 340 calories and 13.2 g of protein.
Also written as: wheat flour, whole grain flour.
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1 cup of whole wheat flour is about 120 grams.
Cups to grams
What each measure of whole wheat flour weighs, from the cup weight above.
| Volume | Grams | Ounces |
|---|---|---|
| 1 cup | 120 g | 4.23 oz |
| 3/4 cup | 90 g | |
| 2/3 cup | 80 g | |
| 1/2 cup | 60 g | |
| 1/3 cup | 40 g | |
| 1/4 cup | 30 g | |
| 1 tablespoon | 7.5 g | |
| 1 teaspoon | 2.5 g |
Ounces and pounds
The weights an older recipe card is most likely to use.
| Weight | Grams | Ounces |
|---|---|---|
| 1 oz | 28.3 g | |
| 4 oz (1/4 lb) | 113 g | |
| 8 oz (1/2 lb) | 227 g | |
| 1 lb | 454 g | |
| 100 g | 100 g |
Nutrition
Per 100 g of edible portion, transcribed from USDA reference data, and scaled to the measures above.
| Measure | Calories | Protein | Fat | Carbs | Fiber | Sodium |
|---|---|---|---|---|---|---|
| Per 100 g (100 g) | 340 | 13.2 g | 2.5 g | 72 g | 10.7 g | 2 mg |
| Per cup (120 g) | 408 | 15.8 g | 3 g | 86.4 g | 12.8 g | 2 mg |
| Per tablespoon (7.5 g) | 26 | 0.99 g | 0.19 g | 5.4 g | 0.8 g | 0 mg |
| Per 4 oz (113 g) | 386 | 15 g | 2.83 g | 81.6 g | 12.1 g | 2 mg |
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Cook with active dry yeastSoft PretzelsRead this free recipe →Common questions
- How many grams are in a cup of whole wheat flour?
- One US cup of whole wheat flour weighs about 120 g (4.23 oz). A tablespoon is about 7.5 g and a teaspoon about 2.5 g.
- How many cups is 100 g of whole wheat flour?
- 100 g of whole wheat flour is about 0.83 cups — near enough to 7/8 of a cup in a measuring cup.
- How many calories are in whole wheat flour?
- Whole wheat flour has about 340 calories per 100 g, which works out to roughly 408 calories a cup.
- How much protein is in whole wheat flour?
- About 13.2 g of protein per 100 g — roughly 15 g in a 4 oz portion.