Flour: Cups to Grams and Grams to Cups
1 cup of all-purpose flour weighs about 125 grams (USDA), or 120 g by King Arthur's standard, when it is spooned into the cup and leveled. Scooped straight from the bag it can reach 140 g or more.
Flour converter
Source: USDA FoodData Central: wheat flour, white, all-purpose (FDC 168936); bread flour (FDC 168896); whole-grain (FDC 168944) · All sources
Flour is the ingredient where cup conversions go wrong most often, because it compresses. Use the converter or the charts below, and read the measuring notes if your bakes come out dry or dense.
Cups of flour to grams
| Cups | All-purpose flour | Bread flour | Whole wheat flour |
|---|---|---|---|
| 1/8 cup | 16 g | 17 g | 15 g |
| 1/4 cup | 31 g | 34 g | 30 g |
| 1/3 cup | 42 g | 46 g | 40 g |
| 1/2 cup | 63 g | 69 g | 60 g |
| 2/3 cup | 83 g | 91 g | 80 g |
| 3/4 cup | 94 g | 103 g | 90 g |
| 1 cup | 125 g | 137 g | 120 g |
| 1 1/4 cups | 156 g | 171 g | 150 g |
| 1 1/2 cups | 188 g | 206 g | 180 g |
| 2 cups | 250 g | 274 g | 240 g |
| 3 cups | 375 g | 411 g | 360 g |
| 4 cups | 500 g | 548 g | 480 g |
Grams of flour to cups
For all-purpose flour, spooned and leveled (125 g per cup):
| Grams | Cups (nearest measure) | Cups (decimal) |
|---|---|---|
| 50 g | 1/3 cup + 1 tbsp | 0.4 |
| 100 g | 2/3 cup + 2 tbsp | 0.8 |
| 120 g | 3/4 cup + 3 tbsp | 0.96 |
| 125 g | 1 cup | 1 |
| 150 g | 1 cup + 3 tbsp | 1.2 |
| 200 g | 1 1/2 cups + 2 tbsp | 1.6 |
| 250 g | 2 cups | 2 |
| 300 g | 2 1/3 cups + 1 tbsp | 2.4 |
| 400 g | 3 cups + 3 tbsp | 3.2 |
| 500 g | 4 cups | 4 |
| 1000 g | 8 cups | 8 |
Spoon and level, or scoop?
How you fill the cup changes the weight more than which brand you buy:
- Spoon and level (what most US recipes assume): fluff the flour, spoon it into the cup until it's heaped, and sweep the top flat with a knife. This gives 120–125 g.
- Dip and sweep: push the cup into the bag and level it. The flour packs, so the cup can weigh 140 g or more. That's about 15% too much flour, enough to make cookies cakey and bread dry.
- Sifted: flour sifted before measuring is lighter still, about 110–115 g per cup. Only use this if the recipe says "1 cup sifted flour".
Read the recipe wording: "1 cup flour, sifted" means measure first, then sift, so use the normal weight. "1 cup sifted flour" means sift first, then measure.
Which flour is which?
All-purpose flour is the default in US recipes. Bread flour has more protein and is slightly denser by the cup (USDA: 137 g). Whole wheat flour contains the bran and germ; it weighs about 120 g per cup and absorbs more liquid, so recipes that swap it in often add water.
Frequently asked questions
How many grams is 1 cup of all-purpose flour?
About 125 g by USDA data when spooned and leveled. King Arthur uses 120 g. Either works for most recipes; what matters more is spooning rather than scooping.
How many grams is 2 cups of flour?
About 250 g of all-purpose flour (2 × 125 g). Bread flour is about 274 g and whole wheat flour about 240 g.
How many cups is 500 g of flour?
500 g of all-purpose flour is 4 cups (500 ÷ 125).
How many cups is 100 g of flour?
100 g of all-purpose flour is 0.8 cup, which is 2/3 cup + 2 tablespoons.
How many grams is a tablespoon of flour?
About 8 g of all-purpose flour (125 ÷ 16).
Sources
Page record
- Sources
- 2 cited, listed above
- Tested
- 18 automated checks of this converter run in a real browser before every release
- Last updated
- November 5, 2026
- Corrections
- Report an error on the contact page; fixes are logged in sources and methodology
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