How to Convert Cups to Grams to Bake by Weight

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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