Convert flour grams or ounces to US or metric cups and back, adjusted by flour type and measuring method for practical baking estimates.

Flour Gram to Cups Conversion Calculator

Enter exactly 1 value to calculate the other

Note: Results are estimates. Flour density varies by type and measuring method.

Assumptions Assumptions
  • Conversions are weight-to-volume for flour using typical kitchen densities; results are estimates.
  • Base grams per US cup (spoon & level): AP = 120 g; Bread = 120 g; Cake = 113 g; Pastry = 113 g; Whole wheat = 120 g.
  • Measuring method multipliers: spoon & level = 1.00; scooped/dipped = 1.10; sifted = 0.90.
  • Unit standards: US cup = 236.588 mL; Metric cup = 250 mL; 1 oz = 28.349523125 g.
  • Humidity, brand, and technique can change actual packing and therefore grams per cup.
When to Use This Calculator
  • Converting recipes written in grams/ounces to cups when a scale isn’t available.
  • Standardizing recipe cards across US and metric cup sizes.
  • Estimating substitutions when switching flour types or measuring methods.
Input Definitions
  • Flour Type — sets the baseline grams per US cup.
  • Measuring Method — adjusts density: scooped packs more; sifted packs less.
  • Flour Weight — enter in grams or ounces.
  • Cups — choose US cup (236.588 mL) or Metric cup (250 mL).
  • Conversions — cups = grams ÷ (g per cup); grams = cups × (g per cup).

Flour Grams to Cups Formula

The following formulas convert flour between weight and volume; the grams-per-cup value depends on the flour type, measuring method, and chosen cup size.

cups = (grams) / (g per cup)\ grams = cups × g per cup
  • US cup = 236.588 mL
  • Metric cup = 250 mL
  • Base grams per US cup (spoon & level): AP = 120 g; Bread = 120 g; Cake = 113 g; Pastry = 113 g; Whole wheat = 120 g
  • Method multipliers: Scooped × 1.10; Sifted × 0.90
  • 1 oz = 28.349523125 g

Flour Grams to Cups Conversion Table

Grams to Cups (All-Purpose, Spoon & Level, US cup)
Grams Cups (US)
150.125
300.250
450.375
600.500
750.625
900.750
1050.875
1201.000
1501.250
1801.500
2101.750
2402.000
2702.250
3002.500
3302.750
3603.000
4203.500
4804.000
* Based on all-purpose flour, spoon & level: 1 US cup ≈ 120 g (density ≈ 0.507 g/mL).

How do you convert grams to cups of flour? Divide grams by the grams-per-cup for your flour and measuring method (e.g., AP spoon & level ≈ 120 g per US cup: cups = grams ÷ 120).

How do you convert cups to grams of flour? Multiply cups by the grams-per-cup for your flour and measuring method (e.g., grams = cups × 120 g for AP spoon & level, US cup).

Example Problem

Convert 300 g of all-purpose flour (spoon & level) to US cups.

Use the formula: cups = grams ÷ (g per cup).

cups = 300 ÷ 120 = 2.5 cups