Flour Types Weight Chart: Grams per Cup for Every Flour

Published October 9, 2026

Why « flour » needs a second word

Ask how much a cup of flour weighs and the honest answer is « which flour? ». All-purpose flour settles at 0.529 g/ml — about 125 g per US cup — but cake flour holds only 114 g and dense rice flour reaches 149 g. Recipes that just say « flour » almost always mean all-purpose: every other type needs its own number.

The chart: grams per US cup by flour type

Level US cup (236.6 ml), spooned-and-leveled fill — the convention our converters use. Half and quarter cups follow proportionally; values are rounded to the gram.

• All-purpose flour: 1 cup = 125 g · ½ = 63 g · ¼ = 31 g
• Bread flour: 1 cup = 127 g · ½ = 64 g · ¼ = 32 g
• Cake flour: 1 cup = 114 g · ½ = 57 g · ¼ = 29 g
• "00" flour: 1 cup = 118 g · ½ = 59 g · ¼ = 30 g
• Whole wheat flour: 1 cup = 120 g · ½ = 60 g · ¼ = 30 g
• Rye flour: 1 cup = 102 g · ½ = 51 g · ¼ = 26 g
• Spelt flour: 1 cup = 102 g · ½ = 51 g · ¼ = 26 g
• Buckwheat flour: 1 cup = 120 g · ½ = 60 g · ¼ = 30 g
• Almond flour: 1 cup = 96 g · ½ = 48 g · ¼ = 24 g
• Coconut flour: 1 cup = 111 g · ½ = 56 g · ¼ = 28 g
• White rice flour: 1 cup = 149 g · ½ = 75 g · ¼ = 37 g
• Corn flour (fine maize): 1 cup = 118 g · ½ = 59 g · ¼ = 30 g
• Durum wheat semolina: 1 cup = 168 g · ½ = 84 g · ¼ = 42 g

Heavier is not stronger

Weight per cup and protein content are independent variables. Bread flour is barely denser than all-purpose but carries more gluten-forming protein; whole wheat weighs about the same as bread flour per cup yet behaves nothing like it. Swapping flours 1:1 by volume shifts both weight and structure — the gram column fixes the first problem, not the second.

Your cup can disagree by ±10 %

Each figure is a bulk density with a measured variance: ±8 % for the wheat flours, ±9 % for rye, rice and buckwheat, up to ±10 % for almond and coconut. A cup scooped and packed from the bag runs heavy; a sifted fill runs light. For yeast breads and pastry, the gram target ends the argument.

Not every cup holds 236.6 ml

This chart assumes the US cup. A metric cup (250 ml — Australia, New Zealand, modern UK recipes) holds 132 g of all-purpose flour instead of 125 g; an imperial cup (284 ml) reaches 150 g. When a recipe's origin is unclear, weigh: grams cross borders without translation.

Let the converter do the multiplication

Every flour in the table has its own converter — cups to grams, grams to cups, ounces and tablespoons in both directions — running exactly these densities. For a fraction the chart skips (⅓ cup of rye, 1.75 cups of spelt), the ingredient page is faster than mental math.