Grams in a Cup of
Gluten-Free Flour.
It depends which one.
Almond flour, coconut flour, oat flour, rice flour, tapioca — they all weigh something different. Generic converters don't know the difference. This page does.
Gluten-Free Flour Converter
Select your flour, enter the amount, get the gram weight. Works both ways — cups to grams or grams to cups.
Enter an amount above to see the result
All weights assume a spooned and levelled cup — not scooped. Scooping compresses the flour and adds 15–25% extra weight.
Quick-Glance Reference
The most common gluten-free flours — bookmark this section.
Converting a whole gluten-free recipe?
Stop doing it flour by flour. Paste or photograph your recipe and RecipeScan converts every ingredient at once — almond flour, xanthan gum, flaxseed, all of it. First 5 scans free.
Know Your Flour
Every gluten-free flour has its own personality — density, absorption, flavour, and what it can and can't do in a recipe.
The Hidden Trap
The two mistakes that ruin most gluten-free baking conversions.
⚠️ Almond Flour Density Varies by Brand — A Lot
80g
Super-fine
blanched
blanched
vs
112g
Coarse
almond meal
almond meal
Both are sold as "almond flour" but the difference in weight per cup is up to 40%. Super-fine blanched almond flour (the kind used for macarons) is ground so finely that it packs loosely and weighs much less than coarser almond meal. If your cookies are spreading too much or coming out dry, this is likely why.
The fix: Always weigh almond flour. Volume measurements are unreliable even within the same brand depending on how settled the bag is. 96g per cup is a good midpoint for most blanched almond flour, but check the nutrition label — most brands show grams per 1/4 cup, and you can work backwards from there.
The fix: Always weigh almond flour. Volume measurements are unreliable even within the same brand depending on how settled the bag is. 96g per cup is a good midpoint for most blanched almond flour, but check the nutrition label — most brands show grams per 1/4 cup, and you can work backwards from there.
⚠️ Coconut Flour Cannot Be Substituted 1:1 for Anything
120g
Plain flour
1 cup
1 cup
vs
30g
Coconut flour
equivalent
equivalent
Coconut flour absorbs 3–4× more liquid than wheat flour. A recipe that calls for 1 cup of plain flour typically needs only ¼ cup of coconut flour — and extra eggs and liquid to compensate. Using a 1:1 replacement produces a dry, crumbly result that barely holds together.
The rule of thumb: Replace 1 cup of wheat flour with ¼ cup (30g) coconut flour, and add 1 extra egg and 30ml extra liquid per ¼ cup of coconut flour used. These are starting points — recipes specifically developed for coconut flour are far more reliable than conversions.
The rule of thumb: Replace 1 cup of wheat flour with ¼ cup (30g) coconut flour, and add 1 extra egg and 30ml extra liquid per ¼ cup of coconut flour used. These are starting points — recipes specifically developed for coconut flour are far more reliable than conversions.
💡 Gluten-Free Flour Blends: The Easy Path
If you want a simple 1:1 swap for plain flour, buy a purpose-made gluten-free plain flour blend (like Doves Farm Freee or Bob's Red Mill 1-to-1). These are formulated to mimic wheat flour behaviour and can be used cup-for-cup in most recipes.
They typically weigh 130–140g per cup — slightly heavier than wheat flour due to the added starch and binding agents. Use the weight from your specific brand's packaging for best accuracy.
They typically weigh 130–140g per cup — slightly heavier than wheat flour due to the added starch and binding agents. Use the weight from your specific brand's packaging for best accuracy.
Full Conversion Table
All amounts assume spooned and levelled cups. Scooped measurements will be heavier.
Nut & Seed Flours
| Flour | ¼ cup | ½ cup | 1 cup | g per cup |
|---|---|---|---|---|
| Almond flour (blanched, fine) | 24g | 48g | 96g | 96g |
| Almond meal (coarser grind) | 25g | 50g | 100g | 100g |
| Ground almonds (home-ground) | 26g | 52g | 104g | 104g |
| Hazelnut flour | 25g | 50g | 100g | 100g |
| Sunflower seed flour | 28g | 55g | 110g | 110g |
Grain & Starch Flours
| Flour | ¼ cup | ½ cup | 1 cup | g per cup |
|---|---|---|---|---|
| White rice flour | 40g | 79g | 158g | 158g |
| Brown rice flour | 40g | 80g | 160g | 160g |
| Oat flour (GF certified) | 23g | 46g | 92g | 92g |
| Buckwheat flour | 30g | 60g | 120g | 120g |
| Sorghum flour | 32g | 63g | 125g | 125g |
| Millet flour | 30g | 60g | 120g | 120g |
| Teff flour | 32g | 64g | 128g | 128g |
Starch & Thickeners
| Flour / Starch | ¼ cup | ½ cup | 1 cup | g per cup |
|---|---|---|---|---|
| Tapioca starch (tapioca flour) | 30g | 60g | 120g | 120g |
| Potato starch | 40g | 80g | 160g | 160g |
| Arrowroot powder | 32g | 64g | 128g | 128g |
| Cornflour (cornstarch) | 32g | 64g | 128g | 128g |
High-Fibre & Specialty
| Flour | ¼ cup | ½ cup | 1 cup | g per cup |
|---|---|---|---|---|
| Coconut flour | 32g | 64g | 128g | 128g |
| Chickpea flour (gram flour) | 30g | 60g | 120g | 120g |
| Green banana flour | 30g | 60g | 120g | 120g |
| Cassava flour | 30g | 60g | 120g | 120g |
| GF flour blend (all-purpose) | 33g | 65g | 130g | 130–140g |
Got a whole gluten-free recipe to convert?
Stop measuring flour by flour. Paste or photograph your recipe and RecipeScan converts every ingredient — almond flour, xanthan gum, coconut oil, eggs — all at once. First 5 scans free.
Common Questions
How many grams in a cup of almond flour?
A spooned and levelled cup of almond flour weighs approximately 96g. However, density varies significantly by brand and grind — super-fine blanched almond flour can be as light as 80g per cup, while coarser almond meal reaches 100–112g. Always weigh for consistent results.
Can I substitute gluten-free flour for plain flour cup for cup?
Purpose-made gluten-free flour blends (like Bob's Red Mill 1-to-1 or Doves Farm Freee) are designed for direct substitution and can be swapped 1:1 by weight. Single-ingredient gluten-free flours — almond, coconut, rice — have completely different protein, fat, and absorption properties and require recipes specifically developed for them.
Why is rice flour so much heavier than almond flour?
Rice flour is finely milled starchy grain — dense, fine particles with no fat. Almond flour is ground nuts — high fat content, larger particles, and lots of air gaps between them. The fat in almond flour also makes it compress less than starch-based flours, contributing to the lighter weight per cup.
Is oat flour gluten-free?
Oats are naturally gluten-free, but most commercial oat flour is processed in facilities that also handle wheat, resulting in cross-contamination. For a genuinely gluten-free result, look for certified gluten-free oat flour specifically labelled as processed in a dedicated gluten-free facility. Oat flour weighs approximately 92g per cup.
How much coconut flour replaces 1 cup of plain flour?
The starting point is ¼ cup (30g) of coconut flour for every 1 cup (120g) of plain flour, plus 1 extra egg and roughly 30ml extra liquid per ¼ cup used. Coconut flour absorbs 3–4× more liquid than wheat flour, so the liquid ratio matters enormously. Recipes developed specifically for coconut flour are far more reliable than conversions from wheat-based recipes.
Does buckwheat flour contain gluten?
Despite the name, buckwheat is not a wheat and is naturally gluten-free. It's a seed related to rhubarb and sorrel. However, like oats, it's commonly processed alongside gluten-containing grains — so look for a certified gluten-free label if you have coeliac disease or a serious intolerance. Buckwheat flour weighs approximately 120g per cup.