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Whole wheat flour amounts converter | Nutrition facts

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Whole Wheat Flour Conversion Results :

Step 1: Enter an Amount to Convert

* You may enter whole numbers, decimals or fractions (ie: 6, 5.33, 1/2, 3/4, 17 3/8)
* Precision is how many numbers after decimal point (0 – 9)

Enter Amount : Precision :

Step 2: Select Whole Wheat Flour
Measuring Unit to Convert From

Step 3: Select Whole Wheat Flour
Measuring Unit to Convert To

Whole wheat flour amount and nutrition facts conversion

Nutritional information table for
whole wheat flour
Whole Wheat Flour
Nutrition Facts
Serving Size 20g whole wheat flour
5 Servings per 100 g
0.9 Servings per 1/8 cup (30ml – 16.2g) *
Energy per 20g serving :
Calories / Kilocalories 68.0 Cal / kcal Kilojoules
285 kJ
  Nutrients : Per 1/8 cup (30ml) Per 100g
(3.5 oz)
Energy 230.5kJ
(55.08 Cal)
(340 Cal)
Protein 2.14g 13.21g
Fat Total 0.40g 2.50g
– saturated 0.07g 0.43g
– trans fat 0g
– polyunsaturated fat 0.19g 1.17g
– monounsaturated fat 0.05g 0.28g
Cholesterol 0.0 mg 0.0 mg
Total Carbohydrate 11.66g 71.97g
Sugars 0.07g 0.41g
Dietary Fiber 1.73g 10.7g
Sodium, Na 0.32 mg 2 mg
Potassium, K 58.81 mg 363 mg
Magnesium, Mg 22 mg 137 mg
Phosphorus, P 57 mg 357 mg
Zinc, Zn 0.42 mg 2.60 mg
Calcium, Ca 5 mg 34 mg
Iron, Fe 0.58 mg 3.60 mg
Thiamin (vitamin B1) 0.081 mg 0.502 mg
Riboflavin (vitamin B2) 0.027 mg 0.165 mg
Niacin (vitamin B3) 0.798 mg 4.957 mg
Vitamin B6 0.066 mg 0.407 mg
Folate 7 µg
(micro gram)
44 µg
Vitamin B12 0.00 µg
(micro gram)
0.00 µg
Vitamin A,
International Unit
1 IU 9 IU
Vitamin E (alpha-tocopherol) 0.11 mg 0.71 mg
Vitamin K (phylloquinone) 0.3 µg
(micro gram)
1.9 µg
Ingredients: whole wheat flour
Storage instructions: Store in a cool, dry place
Average expiry time: 1 year from production date
* 1/8 US Legal Nutrition Labeling Cup equals 30ml

Whole wheat flour grams in a US measuring cup and Metric 250mL cup measure to other common units. Searching instead for a coarse whole-wheat flour converter?

US cup of whole wheat flour = 129.6 grams = 4.6 ounces net weight
Metric cup of whole wheat flour = 137 grams = 4.8 oz net wt.
Table spoon of whole wheat flour = 8 grams = 0.3 oz
Teaspoon of whole wheat flour = 2.7 grams = 0.1 oz weight

For conversion between other measuring units use the whole wheat flour converter above.

On page number 28 in The Bread Baker’s Apprentice book by Peter Reinhart, the author of Crust & Crumb, the common baking measuring mass to volume value for whole-wheat flour is 4-1/2 ounces in 1 US cup or 16 ounces in 3-1/2 US cups. The calculator on this page is based on the same values.

Apart what’s in the whole wheat flour nutrition facts table, use the whole wheat flour calorie counter to calculate dietary and nutritional information for any amount of whole wheat flour. E.g. convert value from 1/4 of a cup amount, or 50g, 1 fl-oz servings, 100g, even US legal nutrition labeling cup (240ml/cup) to a secondary-required value. Convert from any portion or measure. The tool also makes conversions of fats into energy units, from any amount of fat contained in whole wheat flour. Details about whole wheat flour are handy as healthy eating tips, for maintaining healthy diet therefore a personal healthcare plus wellbeing.

The whole wheat flour online web tool makes smooth unit to unit conversions. From any new specific weight scales versus liquid measures. From weight in pounds ( lb ), ounces ( oz ), kilograms ( kg – kilo ), dekagrams ( dkg – dag – deca – deka ), grams ( g ), 100 grams ( 100 g ) portion, pints ( pt ) into an equivalent amount size. Or convert volume measures of whole wheat flour from a value in liters ( l ), deciliters ( dl – dcl ), milliliters ( ml ), fluid ounces ( fl-oz ), gallons ( gal ), quarts ( qt ), pint US ( pt ) liquid, table spoons ( tbsp – tblsp – tbs ), tea spoons ( tsp – teasp ) of whole wheat flour and convert also from measuring cups into either American US or Metric kitchen units. Enjoy this useful whole wheat flour converter for cooking, baking and the nutrition data as health tips for wellness.

Online web tool for whole wheat flour mass weight vs. liquid volume amounts conversions. Whole wheat flour dietary and nutritional information facts contents table. Convert a measure of whole wheat flour to another culinary units between dry weight scales measures versus volume measuring practiced in kitchens for baking with whole wheat flour, baking and food diet. The whole wheat flour intake energy info in kJ, cal kcal, legal measuring cup US American and Metric, kg, g, dkg, lb, oz, gr, fl-oz, gal, pt, qt, dry, dl, dcl, ml, tbsp, tsp, size 100g serving, quantity analysis of lipids fats found in whole wheat flour, saturated, monounsaturated, polyunsaturated, fat total, trans fatty acids, sugar, carbohydrates, dietary fiber, cholesterol, protein, sodium, vitamins and other nutrients contained in whole wheat flour.

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  1. This is excellent, baking a new bread today but I couldn’t figure out precisely what is the 8 and half US cups of whole wheat flour converted to dekagrams dkg or in grams g

    Amount : 8.5 US cups of wholewheat flour
    Equals to : 35.98 ounce oz and 2.25 pounds lb
    Fraction : 35 49/50 ounce oz and 2 1/4 pounds lb

    Results I got are:

    Amount : 8.5 or 8 1/2 whole wheat flour – Cup US
    Equals : 102.00 dekagram dkg – deca – deka


    Amount : 8.5 or 8-1/2 cups of whole wheat flour
    Equals : 1020.00 gram – g

    Comment from/about : Matthew | Permalink

  2. I used this flour calculator to convert whole wheat flour from cups to ounces as I don’t have any cup measures in my kitchen I’ve realized. However using weight gives to the flour measure better accuracy, I never knew how to pack a cup to achieve the proper flour density.

    Amount : 5.5 cups of whole wheat flour
    equals : 23.28 ounces ( oz )
    or : 23 7/25 ounces ( oz ) of wholewheat flour

    Comment from/about : whole wheat flour calculator | Permalink

  3. A problem with how many oz in 1 cup of whole-wheat flour is solved.

    Amount : 1 cup of whole wheat flour – US cup,
    equals to : 4.23 ounces ( oz ),
    fraction result : 4 23/100 oz ( ounce ).

    # For conversion from 5 and 6 cups of whole wheat flour into oz

    Amount : 5 cups of whole wheat flour – us cup,
    equals to : 21.16 oz ounces,
    fraction : 21 4/25 ounce ( oz ).

    Amount : 6 cups of wholewheat flour – us cups,
    after the change equals to : 25.40 oz ounces of whole wheet flour,
    fraction : 25 2/5 ounce ( oz ).

    Comment from/about : How many ounces of wholewheat flour fit into 1 cup ? | Permalink

  4. … how many oz in 1 cup of whole-wheat flour?

    1 cup of whole wheat flour equals = to 4.233 ounce ( oz ) of whole wheat flour. Fraction = 4 233/1000 oz ( ounces ). This also equals 120 g ( grams ). Easy!

    Comment from/about : No. of oz in a cup for whole-wheat flour | Permalink

  5. I find your flour conversion correct. Could you create also whole rye calculator/converter? I’ve measured a cup of whole rye three times and it totals 4.10 ounces each time.

    Peter Reinhart notes in his “Bread Bakers Apprentice” that a cup of whole wheat equals 4.5 ounces. You come up with 4.23 ounces which is precise.

    How are you making the calculations for these weights?

    Comment from/about : Ziggy | Permalink

  6. I needed to know the cup measurement for 5.5 ounces of white flour type.

    Comment from/about : convert white flour | Permalink

  7. [...] recalculate the measurements according to your dish size. For conversion gram/cup of flour I used this site. It has volume/weight conversions, metric and US cups and takes in account that different types of [...]

    Pingback from/about : Nut Bread: Homemade. Artisan. Fast. Easy. Yummy. « ⠁⠁⠁ I love light. I love air. | Permalink

  8. Your converter puts whole wheat flour at 120 grams per cup but bread flour at 127 grams per cup! This does not make sense as whole wheat is more dense than bread flour.

    Metric cups:

    One cup of white flour weighs 123 grams.
    One cup of whole wheat flour weighs 140 grams.
    One cup of bread flour weighs 130 grams.
    One cup of cake flour weighs 114 grams.

    Comment from/about : Sean | Permalink

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