Wholemeal Flour — Cups to Grams

1 cup of wholemeal flour = 120 grams

1 cup of wholemeal flour weighs approximately 120 grams. Use the converter below for custom amounts, or check the full conversion table.

Wholemeal Flour Converter

Amount

Result

120 g

How to Measure Wholemeal Flour Correctly

Wholemeal flour should be measured using the spoon-and-level method: use a spoon to lightly fill your measuring cup, then level it off with a straight edge. Never scoop it directly from the bag. For precision baking, always use a digital kitchen scale. For best results, use a digital kitchen scale for precision baking.

Understanding Wholemeal Flour Measurements

Wholemeal flour (also called whole wheat flour) is milled from the entire wheat kernel, including the bran and germ. One cup of wholemeal flour weighs approximately 120 grams. It's denser and has more fibre and nutrients than white flour. Learn more about how to measure flour correctly.

Common Uses in Baking & Cooking

Wholemeal flour is used in bread, muffins, and cookies where you want a nutty flavour and added nutrition. It creates denser baked goods than white flour, so many recipes use a blend of wholemeal and plain flour. It's also used in pasta and pizza dough. If you need a substitute, see our Wholemeal Flour substitution guide.

Storage and Handling Tips

Store wholemeal flour in an airtight container in the refrigerator or freezer, as the bran and germ contain oils that can go rancid. It can be kept for 3-6 months in the refrigerator or up to a year in the freezer. If it develops an off smell, replace it.

Need to convert wholemeal flour to other units? Try our cups to grams converter or tablespoons to grams converter.

Related Guides

How to Measure Flour Correctly | Spoon & Level Method

Learn the correct way to measure flour using the spoon and level method. Why scooping flour directly from the bag can add up to 30% more flour and ruin your baking.

Related Ingredients

Plain Flour Bread Flour

Wholemeal Flour Conversion Table

Amount	Grams	Ounces
1 teaspoon	2.5g	0.09 oz
1 tablespoon	7.5g	0.26 oz
¼ cup	30g	1.06 oz
⅓ cup	40g	1.41 oz
½ cup	60g	2.12 oz
⅔ cup	80g	2.82 oz
¾ cup	90g	3.17 oz
1 cup	120g	4.23 oz
1½ cups	180g	6.35 oz
2 cups	240g	8.47 oz

Measurement Note

Spooned into the cup and levelled, not scooped or packed.

Need a Substitute?

Out of wholemeal flour? We've got 1 tested alternative with exact ratios.

Plain Flour(1:1)

See all alternatives for Wholemeal Flour →

Frequently Asked Questions

How many grams in a cup of wholemeal flour?▼

One US cup of wholemeal flour weighs approximately 120 grams. This is based on the standard spooned-and-levelled measuring method.

How many tablespoons in a cup of wholemeal flour?▼

There are 16 US tablespoons in one US cup. Each tablespoon of wholemeal flour weighs approximately 7.5 grams.

How do I measure wholemeal flour accurately?▼

Spooned into the cup and levelled, not scooped or packed. For the most accurate results, we recommend using a digital kitchen scale.

How many cups in 100g of wholemeal flour?▼

100 grams of wholemeal flour is approximately 0.83 US cups.

Does sifting affect the weight of wholemeal flour?▼

Sifting aerates the flour, so a cup of sifted wholemeal flour weighs less than a cup of unsifted wholemeal flour. Our conversion values are for unsifted, spooned and levelled wholemeal flour. If your recipe calls for "1 cup sifted flour", sift first, then measure.

More Flours

Plain Flour125g/cup Self-Raising Flour125g/cup Bread Flour127g/cup Almond Flour96g/cup Coconut Flour128g/cup Cornflour128g/cup Rice Flour160g/cup Glutinous Rice Flour150g/cup Semolina167g/cup Buckwheat Flour120g/cup Rye Flour102g/cup

Related Converters

Cups to Grams Cups to Ounces Tablespoons to Grams Teaspoons to Grams

Values are approximate and can vary depending on how the ingredient is measured. For precision baking, we recommend using a digital kitchen scale.