Whole Wheat Flour
One level US cup of whole wheat flour weighs 120 g (4.2 oz). A tablespoon is 7.5 g. Per 100 g: 340 calories and 13.2 g protein.
Measures at a glance
| Measure | Grams | Ounces | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| 1 teaspoon | 2.5 g | 0.09 oz | 8.5 | 0.33 g | 1.8 g | 0.06 g |
| 1 tablespoon | 7.5 g | 0.26 oz | 25.5 | 0.99 g | 5.4 g | 0.19 g |
| ¼ cup | 30 g | 1.1 oz | 102 | 4 g | 21.6 g | 0.75 g |
| ⅓ cup | 40 g | 1.4 oz | 136 | 5.3 g | 28.8 g | 1 g |
| ½ cup | 60 g | 2.1 oz | 204 | 7.9 g | 43.2 g | 1.5 g |
| 1 cup | 120 g | 4.2 oz | 408 | 15.8 g | 86.4 g | 3 g |
| 2 cups | 240 g | 8.5 oz | 816 | 31.7 g | 173 g | 6 g |
Nutrition
Bars show grams per 100 g. Calories come 15% from protein, 79% from carbs and 6% from fat.
Whole Wheat Flour gets most of its calories from carbohydrates: about 15% from protein, 79% from carbs and 6% from fat. One cup (120 g) has 408 calories, 15.8 g protein and 12.8 g fiber.
How to measure
Fluff it, spoon it into the cup, and sweep the top flat with the back of a knife. Scooping straight from the bag packs it down and can add 20 to 30% extra.
For this ingredient: Stir first, then spoon and level. It settles more than white flour.
Tips from the kitchen
- Weigh flour for baking: a scooped cup can weigh 150 g instead of 125 g.
- Whisk flour before measuring to break up clumps.
- Keep whole-grain flours in the freezer so they stay fresh longer.
Common questions
How many grams is 1 cup of whole wheat flour?
One level US cup of whole wheat flour weighs about 120 g (4.2 oz). Stir first, then spoon and level. It settles more than white flour.
How many grams is 1 tablespoon of whole wheat flour?
One level tablespoon weighs about 7.5 g, and one teaspoon about 2.5 g.
How much protein is in 100 g of whole wheat flour?
100 g has 13.2 g protein, 72 g carbs, 2.5 g fat and 340 calories.