how many grams in a cup of whole wheat flour?

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things people ask

• How many grams are in a cup of whole wheat flour?
  A cup of whole wheat flour is around 113 g when you spoon it into the cup and level the top with a straight edge. The bran particles trap air, so a freshly stirred bag measures lighter than one that has settled in the pantry for weeks. If you dip-and-sweep instead, expect closer to 125-135 g per cup, which is enough to push a sandwich loaf from soft to dense.
• Can I swap whole wheat flour 1:1 for all-purpose by the cup?
  You can, but the dough will absorb noticeably more water because bran is thirsty. For quick breads and muffins, a straight cup-for-cup swap usually works if you let the batter rest 10-15 minutes so the bran hydrates. For yeasted loaves, most bakers start by replacing only 25-50% of the all-purpose with whole wheat by cup, then add 1-2 tablespoons of extra liquid per cup swapped to keep the crumb open.
• Do I sift whole wheat flour before measuring by the cup?
  Sifting is optional and most home bakers skip it because a standard sieve traps the larger bran flakes you actually want in the loaf. A better habit is to stir the flour in the bag or bin with a fork before scooping, then spoon it lightly into the cup. That gives you a consistent 113 g cup without losing the coarse fraction that gives whole wheat its flavor and chew.

related conversions

• Whole Wheat Flour: tablespoons to grams
• Whole Wheat Flour: teaspoons to grams
• Whole Wheat Flour guide