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How to Convert Cups to Grams to Bake by Weight

bowls of flour

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!

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I’m Katie, the voice of healthy kids cooking, and I’m on a mission to connect families around healthy food.

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Please remember that I’m just a gal who reads a lot and spends way too much time in her kitchen. We at Kitchen Stewardship® are not doctors, nurses, scientists, or even real chefs, and certainly the FDA hasn't evaluated anything on this blog. Any products mentioned are not intended to diagnose, treat, cure, or prevent any disease. Please talk to your health professional (or at least your spouse) before doing anything you might think is questionable. Trust your own judgment…We can’t be liable for problems that occur from bad decisions you make based on content found here. Here's the full legal disclaimer.

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