Whole wheat flour

One US cup of whole wheat flour weighs 120 grams. Going the other way, 100 grams is about 0.83 cups.

Also called wholemeal flour, whole grain wheat flour, atta flour (approximately), wholewheat flour.

Sources agree within 6.0%, inside the 10% tolerance for the milled category. USDA FDC 168893 gives a cup at 120 g (0.5072 g/ml). King Arthur's Ingredient Weight Chart lists their Premium 100% Whole Wheat Flour at 113 g per cup, or 0.4776 g/ml.

Both figures are for hard red wheat whole wheat flour milled from the whole kernel, retaining bran, germ and endosperm in their natural proportions as required by FDA identity standards (21 CFR 137.200). The 6% source disagreement is within the range that measuring method reasonably accounts for on a milled powder. Whole wheat flour behaves differently in a cup than all-purpose flour does.

The bran fragments and germ particles are physically larger than the milled endosperm, so they bridge against each other and against the cup wall, and a scooped cup captures more air pockets than a spooned or sifted one. This is why USDA's undetermined-cup figure sits higher than King Arthur's spooned chart figure; USDA likely reflects dip-and-sweep, King Arthur's Recipe Success Guide states their measuring technique for dry ingredients is spoon-and-sweep, and the 6% gap is consistent with the difference the flour entry documents between the two methods on white flour. Whole wheat flour is distinct from several related products with different densities.

Whole wheat pastry flour and graham flour are milled from soft wheat rather than hard wheat, and King Arthur lists both together at 96 g per cup on the same chart. Soft wheat produces a finer, lighter flour with lower protein content, better suited to tender baked goods like biscuits and pie crust than to bread. Bob's Red Mill whole wheat pastry flour matches this figure.

White whole wheat flour, milled from hard white spring wheat rather than hard red winter wheat, has similar density to standard whole wheat flour at about 113 to 120 g per cup; the difference is in flavor and color rather than weight. Atta flour, the whole wheat flour used in Indian roti, chapati and paratha, is milled from hard durum wheat and typically has finer particle size and slightly higher density than American whole wheat flour. Stone-ground whole wheat flour and roller-milled whole wheat flour weigh similarly per cup despite different particle size distributions, because the total weight of solids per cup depends more on packing efficiency than on grind method.

Fresh-milled home-ground flour retains more moisture and can weigh 5 to 10 percent more per cup than commercially milled shelf-stable flour. No standards body publishes a bulk density for whole wheat flour. FDA identity standards specify composition and moisture (maximum 15 percent) but not physical density, and Codex Alimentarius CXS 152-1985 for wheat flour and CXS 199-1995 for durum wheat semolina and durum wheat flour cover the refined products rather than whole grain.

The Codex route that resolved olive oil is not available for milled flours. Two sources agreeing within category tolerance, so this entry publishes USDA's larger measure and is held at medium confidence until an independent third is found.