Whole Grain Einkorn Flour

One US cup of whole grain einkorn flour weighs 96 grams. Going the other way, 100 grams is about 1.04 cups.

Also called einkorn whole wheat flour, whole einkorn flour, einkorn whole grain flour, einkorn wholemeal flour, triticum monococcum whole grain flour.

TL;DR: 1 cup of whole grain einkorn flour weighs 96 grams. High confidence, based on convergence between Jovial's USDA Branded nutrition label and their own published cookbook recipe. This is 20 percent lighter than the all-purpose einkorn flour form (120 grams per cup) because the intact bran creates air gaps between particles.

Einkorn (Triticum monococcum) is the most ancient cultivated wheat species, domesticated in the Fertile Crescent roughly 10,000 years ago. It is botanically distinct from the modern bread wheat (Triticum aestivum) that dominates global flour production. Einkorn is diploid, carrying two sets of chromosomes; modern wheat is hexaploid, carrying six. The two species produce different gluten structures, and einkorn's simpler protein composition is often reported as easier to digest for people who feel poorly after modern wheat, though this is not the same as being safe for celiac disease. Einkorn contains gluten and is not gluten-free.

Whole grain einkorn flour retains the entire kernel: bran, germ, and endosperm are all milled together with nothing sifted out. This distinguishes it from all-purpose einkorn flour, which is sifted to remove most of the bran (analogous to the way modern white flour is sifted from whole wheat). The whole grain form is denser in fiber and micronutrients, produces heartier baked goods with a stronger nutty flavor, and packs less densely per cup because the bran particles are larger and irregular, creating air gaps that reduce bulk density. Jovial ships their product labeled 'Einkorn Whole Wheat Flour' even though calling einkorn 'wheat' in the modern sense is slightly imprecise; the label uses the term familiar to consumers, but this database uses 'whole grain' as the more botanically accurate descriptor.

The source data converges cleanly at 96 grams per cup. Jovial's USDA Branded Foods entry (UPC 815421014204) lists 32 grams per one-third-cup serving on the nutrition panel, extrapolating to 96 grams per US cup. Jovial's own cookbook, 'Einkorn: Recipes for Nature's Original Wheat' by Carla Bartolucci, specifies '2 cups (192 g) whole grain einkorn flour' in a published recipe for Whole Grain Wheat Thins, which extrapolates to exactly 96 grams per cup. Two independent Jovial data points agree to the gram. This is unusually clean for a specialty flour, and it reflects Jovial's dominance of the US einkorn market: they are effectively the reference brand for this ingredient in North America.

One data point was rejected. Purcell Mountain Farms lists their organic einkorn flour nutrition panel as '1/2 cup (96g),' which would extrapolate to 192 grams per US cup. That figure is physically implausible; it would exceed the packed density of granulated white sugar, and no whole grain flour observed anywhere approaches it. The most likely explanation is a label error where '1/2 cup' should read '1 cup,' which would give 96 grams per cup and match Jovial exactly. Not included as an accepted source.

Compare to the all-purpose einkorn flour entry at 120 grams per cup: the 20 percent gap between AP and whole grain is real and reflects the packing physics. AP einkorn is mostly endosperm ground fine, which packs tightly; whole grain einkorn contains larger bran fragments that displace endosperm and add interstitial air. This is the opposite pattern from the sweet rice flour and regular rice flour case, where finer milling produced denser packing, because there the finer particles filled voids rather than creating them. King Arthur has no entry for einkorn flour in any form; their chart focuses on modern wheat products.

For practical baking, weigh whole grain einkorn flour at 96 grams per cup and reduce recipe liquid by 15 to 20 percent when substituting for modern whole wheat flour, per Jovial's own guidance. Einkorn dough absorbs water more slowly than modern wheat and can behave sticky if the recipe is not adjusted. Store whole grain einkorn flour in the freezer to prevent the germ oils from going rancid, which happens faster than with sifted flours.