Whole wheat flour serving size, cups to grams
Here a serving of whole wheat flour is counted as 1/4 cup. By the USDA weight of 1 cup (120 g) that is 1.1 oz (30 g), with 111 calories and 4.5 g protein. One cup weighs 4.2 oz (120 g) and one tablespoon 7.5 g.
Serving sizes of whole wheat flour
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 4.2 oz (120 g) | 444 calories | 18.1 g | 85.4 g | 3.3 g |
| 1 oz | 1 oz (28 g) | 105 calories | 4.3 g | 20.2 g | 0.77 g |
| 100 g | 3.5 oz (100 g) | 370 calories | 15.1 g | 71.2 g | 2.7 g |
Cups to grams
USDA weighs 1 cup of whole wheat flour at 120 g. Smaller measures follow from it (1 cup = 16 tbsp = 48 tsp).
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 4.2 oz (120 g) | 444 calories |
| 3/4 cup | 3.2 oz (90 g) | 333 calories |
| 2/3 cup | 2.8 oz (80 g) | 296 calories |
| 1/2 cup | 2.1 oz (60 g) | 222 calories |
| 1/3 cup | 1.4 oz (40 g) | 148 calories |
| 1/4 cup | 1.1 oz (30 g) | 111 calories |
| 1 tbsp | 7.5 g | 28 calories |
| 1 tsp | 2.5 g | 9 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 3.8 tbsp | 105 calories |
| 100 g (3.5 oz) | 3/4 cup | 370 calories |
| 1 lb (454 g) | 3 3/4 cups | 1678 calories |
What 3.5 oz (100 g) of whole wheat flour looks like
3.5 oz (100 g) of whole wheat flour is 3.5 oz, or about 3/4 cup. It has 370 calories, 15.1 g protein, 71.2 g carbs and 2.7 g fat.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Whole wheat flour: Flour, whole wheat, unenriched, FDC ID 790085 (Foundation Foods, published 2020-04-01)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.