Converting Cups to Grams With Wheat and Gluten-Free Flour
While I was learning how to convert recipes to measure by weight, I found whole wheat flour weight answers ranging from 113-157 grams! This is why knowing what the recipe should look like is so important – read here for more about how to convert your recipes from cups to grams!
| Flour | Weight Range Per Cup of Flour | Average Weight Per Cup of Flour |
| hard red whole wheat flour | 120g – 132g | 126g |
| hard white whole wheat flour | 113g – 156g | 135g |
| soft wheat (pastry) flour | 96g – 113g | 105g |
| all-purpose wheat flour | 120g – 140g | 130g |
| bread flour | 120g – 157g | 139g |
| brown rice flour | 114g – 160g | 137g |
| white rice flour | 138g – 171g | 155g |
| millet flour | 133g – 140g | 137g |
| quinoa flour | 110g – 124g | 117g |
| buckwheat flour | 120g – 175g | 148g |
| whole grain sorghum flour | 115g – 121g | 118g |
| refined sorghum flour | 121g – 138g | 130g |
| whole grain einkorn flour | 95g | 95g |
| refined einkorn flour | 120g | 120g |
| chickpea flour | 85g – 92g | 89g |
| spelt flour | 99g – 115g | 107g |
| teff flour | 135g – 167g | 151g |
| tapioca flour | 123g – 136g | 130g |
| oat flour | 98g – 120g | 109g |
How Many Grams Are In One Cup of Flour?
The variety of wheat you’re weighing will affect how much it weighs, but here’s the quick answer. Most storebought whole wheat flour is hard red wheat, and there are 126 grams of flour in 1 cup.
Weights various gluten-containing grains:
- 126 grams in 1 cup of whole hard red wheat flour
- 135 grams in 1 cup of whole wheat flour
- 135 grams in 1 cup of hard white whole wheat flour
- 105 grams in 1 cup of soft wheat flour
- 130 grams in 1 cup of all-purpose flour
- 139 grams in 1 cup of bread flour
Weights for gluten-free flour:
- 1 cup of brown rice flour equals 137 grams
- 1 cup of white rice flour equals 155 grams
- 1 cup of millet flour equals 137 grams
- 1 cup of quinoa flour equals 117 grams
- 1 cup of buckwheat flour equals 148 grams
- 1 cup of whole grain sorghum flour equals 118 grams
- 1 cup of refined sorghum flour equals 130 grams
- 1 cup of whole grain einkorn flour equals 95 grams
- 1 cup of refined einkorn flour equals 120 grams
- 1 cup of chickpea flour equals 89 grams
- 1 cup of spelt flour equals 107 grams
- 1 cup of teff flour equals 151 grams
- 1 cup of tapioca flour equals 130 grams
- 1 cup of oat flour equals 109 grams
I saved all this info in a handy printable along with lots more about how to convert your recipes from cups to grams over at this post!
How often do use your kitchen scale?
