Whole Wheat Flour (Wholemeal Flour) — Cups to Grams Conversion
One cup of whole wheat flour, spooned and levelled, weighs 120g.
Whole Wheat Flour (Wholemeal Flour) Cups to Grams Chart
| Cups | Grams |
|---|---|
| ¼ cup | 30g |
| ⅓ cup | 40g |
| ½ cup | 60g |
| ¾ cup | 90g |
| 1 cup | 120g |
| 1½ cups | 180g |
| 2 cups | 240g |
| 3 cups | 360g |
Source: King Arthur Baking ingredient weight chart · Measurement method: Spooned & levelled
Tablespoon & Teaspoon Weights
| Measure | Grams | Notes |
|---|---|---|
| 1 tbsp (US/UK — 15ml) | 7.5g | Standard in US, UK, Canada |
| 1 tbsp (Australian — 20ml) | 10g | One-third larger than US/UK |
| 1 tsp (5ml — universal) | 2.5g | Same worldwide |
About Whole Wheat Flour (Wholemeal Flour)
Milled from the entire wheat kernel — bran, germ, and endosperm — whole wheat flour has a nuttier flavour, more fibre, and a denser result than white flour, since bran particles cut through developing gluten strands.
Why the Weight Per Cup Varies
A spooned-and-levelled cup weighs about 120g, similar to white flour, though the coarser bran particles resist compression slightly better, making it marginally more forgiving of measuring technique than fine white flour.
Names in Different Countries
"Whole wheat flour" in the US/Canada; "wholemeal flour" in the UK/AU. "Wholemeal strong flour" combines wholegrain with higher protein for bread.
Common Recipe Uses
Wholemeal bread, hearty rolls, soda bread, rustic muffins.
Substitutions
Replace up to 50% of white flour with whole wheat without major changes; a full swap needs 1–3 extra tbsp liquid per cup, since bran absorbs more water.
Frequently Asked Questions
Yes, but expect a denser, drier-seeming result. Start by replacing half the flour and add a little extra liquid.
Bran particles cut through gluten strands, weakening the structure that traps gas — most recipes blend wholemeal with white flour to compensate.
Usually yes — 1 to 3 extra tablespoons per cup, since bran absorbs more liquid than fine white flour.
Yes — the same whole-kernel flour, named differently by region.
Recommended for accurate baking
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