Baking
Whole Wheat Flour Conversion
Whole Wheat Flour weighs 113g per US cup.
| Amount | Grams | Ounces |
|---|---|---|
| 1 cup | 113.0 g | 3.99 oz |
| 1/2 cup | 56.5 g | 1.99 oz |
| 1/4 cup | 28.3 g | 1.00 oz |
| 1 tbsp | 7.1 g | 0.25 oz |
| 1 tsp | 2.4 g | 0.08 oz |
| 100 g | 100.0 g | 3.53 oz |
Need a different amount? Use the full Ingredient Converter tool.
Whole wheat flour weighs 113 grams per cup, noticeably less than all-purpose flour's 120g, because it retains the wheat bran and germ that milling strips out of all-purpose and white flours — those fibrous, coarser components take up more volume relative to their weight than pure starchy endosperm does.
That same bran and germ are exactly why whole wheat flour has a meaningfully shorter shelf life than all-purpose flour — the germ contains natural oils that gradually turn rancid at room temperature, which is why this site's storage guidance for whole wheat flour recommends refrigeration or freezing far more strongly than it does for all-purpose flour.
Baked goods made entirely with whole wheat flour also come out denser and more strongly flavored than the same recipe made with all-purpose flour, since the bran's sharp edges physically cut through gluten strands as they form — which is why many recipes blend whole wheat with all-purpose rather than going 100% whole wheat, balancing flavor and nutrition against rise and tenderness.
Whole wheat flour's heavier cup weight (132g, versus all-purpose's 120g) comes from retaining the bran and germ that all-purpose flour's milling process strips away — that same bran content is also why whole wheat flour absorbs more liquid and produces a denser, heartier crumb, which is why many recipes blend it with all-purpose rather than using it alone for a lighter texture.
Whole wheat pastry flour, milled from soft rather than hard wheat, is a distinct product from standard whole wheat flour — it retains the bran and germ's nutrition and flavor while behaving more like a lower-protein flour, useful in recipes (cookies, some cakes) where standard whole wheat's density would be too heavy.
How long does it last?
Storage & shelf life →
Frequently asked questions
Why does whole wheat flour go rancid faster than all-purpose flour?
It retains the wheat germ, which contains natural oils — those oils are exactly what all-purpose flour's milling process removes, and it's the presence of that oil that makes whole wheat flour prone to rancidity at room temperature within just a few months.
Can I substitute whole wheat flour 1:1 for all-purpose flour?
You can, but expect a denser, heartier result — many bakers start by replacing only half the all-purpose flour with whole wheat to keep more of the original recipe's rise and tenderness while still adding whole-grain flavor and fiber.
Is white whole wheat flour the same as regular whole wheat flour?
It's milled from a different wheat variety (white wheat rather than red wheat) but still contains the full bran and germ — nutritionally similar to standard whole wheat flour, just milder in flavor and lighter in color.
Why does whole wheat flour weigh less per cup than all-purpose despite being "heavier" in baked goods?
Cup weight measures the dry flour's own density, while a baked good's heaviness comes from how the bran interferes with rise — the two are different properties, and whole wheat flour genuinely does weigh less by the cup even though it produces a denser loaf.
Should whole wheat flour be stored in the fridge or freezer instead of the pantry?
Refrigeration or freezing is genuinely worth it for whole wheat flour specifically, given its shorter room-temperature shelf life — unlike all-purpose flour, where pantry storage alone already gets you most of the way to its full shelf life.