Whether you're baking homemade bread, muffins, pancakes, or cookies, accurate flour measurements help you get consistent results every time. This whole wheat flour conversion chart makes it easy to convert between grams, US cups, tablespoons, and teaspoons, so you can confidently follow both metric and American recipes.
Whole wheat flour, known as wholemeal flour in the UK, absorbs more liquid than all-purpose flour because it contains the bran and germ. Using the correct amount is especially important when baking yeast breads and other recipes where texture matters.
Whole Wheat Flour Conversion Chart
| Grams | US Cups | Tablespoons | Teaspoons |
|---|---|---|---|
| 15 g | ⅛ cup | 2 tbsp | 6 tsp |
| 30 g | ¼ cup | 4 tbsp | 12 tsp |
| 45 g | ⅜ cup | 6 tbsp | 18 tsp |
| 60 g | ½ cup | 8 tbsp | 24 tsp |
| 75 g | ⅝ cup | 10 tbsp | 30 tsp |
| 90 g | ¾ cup | 12 tbsp | 36 tsp |
| 100 g | ¾ cup + 2 tbsp | 13⅓ tbsp | 40 tsp |
| 120 g | 1 cup | 16 tbsp | 48 tsp |
| 150 g | 1¼ cups | 20 tbsp | 60 tsp |
| 180 g | 1½ cups | 24 tbsp | 72 tsp |
| 200 g | 1⅔ cups | 26⅔ tbsp | 80 tsp |
| 240 g | 2 cups | 32 tbsp | 96 tsp |
| 300 g | 2½ cups | 40 tbsp | 120 tsp |
| 360 g | 3 cups | 48 tbsp | 144 tsp |
| 480 g | 4 cups | 64 tbsp | 192 tsp |
Note: This chart uses the common US baking standard of 1 cup whole wheat flour = 120 grams.
Quick Whole Wheat Flour Conversions
Need a quick answer? Here are the most commonly searched measurements.
| Whole Wheat Flour | US Cups |
|---|
| 50 g | about ⅓–½ cup |
| 100 g | about ¾ cup + 2 tbsp |
| 120 g | 1 cup |
| 150 g | 1¼ cups |
| 180 g | 1½ cups |
| 200 g | about 1⅔ cups |
| 240 g | 2 cups |
| 300 g | 2½ cups |
| 500 g | about 4 cups + 2 tbsp |
| 1 kg | about 8⅓ cups |
How to Measure Whole Wheat Flour Correctly
Whole wheat flour compacts easily during storage, so measuring it carefully helps prevent dry or dense baked goods.
For the best results:
- Fluff the flour with a spoon before measuring.
- Spoon the flour into the measuring cup instead of scooping directly from the bag.
- Level the top with a straight edge.
- Avoid packing the flour into the cup.
- For the greatest accuracy, use a digital kitchen scale.
Why Do Some Charts Show 125 Grams per Cup?
You may notice that some cookbooks and baking websites list 1 cup of whole wheat flour as 125 grams instead of 120 grams.
The difference comes from:
- different measuring techniques,
- flour brands,
- milling processes,
- recipe developers' standards.
Most American baking blogs use 120 grams per cup, while some professional resources use 125 grams. Either standard works well as long as you use the same one throughout the recipe.
Whole Wheat Flour vs. All-Purpose Flour
Expert Baking Tips
✔ Measure by weight whenever possible for the most consistent results.
✔ Allow whole wheat dough to rest for 15–20 minutes before kneading to help the flour fully hydrate.
✔ Resist adding extra flour too quickly. Whole wheat flour continues absorbing moisture as the dough rests.
✔ Store whole wheat flour in an airtight container. Because it contains natural oils, it stays fresher longer when refrigerated or frozen.
✔ If you're new to baking with whole wheat flour, combine it with all-purpose flour for lighter breads and cakes.
More Flour & Kitchen Conversion Guides
Looking for another ingredient? Explore these helpful conversion guides:
- All-Purpose Flour Conversion Chart
- Bread Flour Conversion Chart
- Cake Flour Conversion Chart
- Almond Flour Conversion Chart (coming soon)
- Coconut Flour Conversion Chart (coming soon)
- Grams to Cups Conversion Chart (US Cups)
- Kitchen Measurements Guide (US & Metric)
FAQ
How many cups is 200 grams of whole wheat flour?
Approximately 1⅔ US cups.
Is whole wheat flour the same as wholemeal flour?
Yes. In the United States, it's called whole wheat flour, while in the UK it's commonly known as wholemeal flour. Although the names are different, they refer to the same type of flour made from the entire wheat kernel.
Can I substitute whole wheat flour for all-purpose flour?
Yes, but whole wheat flour absorbs more liquid and produces a denser texture. For this reason, many recipes work best when replacing only 25–50% of the all-purpose flour. This way, you can enjoy the nutritional benefits while still maintaining a lighter texture.
Should I use grams or cups?
A digital kitchen scale is the most accurate way to measure flour. However, if you're measuring by volume, cups work well as long as you use the spoon-and-level method. This helps ensure more consistent baking results.
Why is my whole wheat bread dry?
Too much flour is one of the most common causes. Because whole wheat flour absorbs more moisture than white flour, even a small measuring error can affect the final texture. Therefore, measuring by weight instead of volume helps produce softer, more consistent bread.
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