Calories in Mehl, hafer, vollkorn
Generic food Getreide und Pasta
Mehl, hafer, vollkorn contains 386 kcal per 100 g. A typical serving of Referenzbetrag, RACC (30 g) provides about 116 kcal.
Roughly 72 % of its calories come from carbohydrates, with 15 % from fat and 14 % from protein (estimated with general energy factors).
That is close to the median for Getreidekörner und Pasta on FoodFactly (360 kcal per 100 g).
100 g provides 278 % of the Daily Value for Molybdän, 142 % of the Daily Value for Mangan and 69 % of the Daily Value for Selen.
The data comes from USDA FoodData Central: Foundation Foods, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 386 kcal | |
| Total fat M | 6,3 g | 8 % |
| Saturated fat | not reported | |
| Sodium M | 3,6 mg | 0,2 % |
| Total carbohydrates C | 69,9 g | 25 % |
| Dietary fiber M | 10,5 g | 38 % |
| Total sugars | not reported | |
| Protein C | 13,2 g | 26 % |
| Thiamin (B1) M | 0,39 mg | 33 % |
| Riboflavin (B2) M | 0,16 mg | 12 % |
| Niacin (B3) M | 1,9 mg | 12 % |
| Vitamin B6 M | 0,15 mg | 9 % |
| Biotin (B7) M | 20,2 µg | 67 % |
| Folat (B9) M | 34,7 µg | 9 % |
| Calcium M | 42,8 mg | 3 % |
| Eisen M | 4 mg | 22 % |
| Magnesium M | 125 mg | 30 % |
| Phosphor M | 372 mg | 30 % |
| Kalium M | 373 mg | 8 % |
| Zink M | 2,8 mg | 25 % |
| Kupfer M | 0,44 mg | 49 % |
| Mangan M | 3,3 mg | 142 % |
| Selen M | 38,2 µg | 69 % |
| Molybdän M | 125 µg | 278 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 14 %
- Carbohydrates 72 %
- Fat 15 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein13,2 gin the top quarter of Getreidekörner und Pasta (median 9 g)
- Fiber10,5 gin the top quarter of Getreidekörner und Pasta (median 3,9 g)
- Fat6,3 gin the top quarter of Getreidekörner und Pasta (median 1,7 g)
- Sodium3,6 mgabove the median for Getreidekörner und Pasta (median 3 mg)
- Protein per 100 kcal3,4 gprotein density, useful for comparing foods with different calorie levels
- Water8,9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (1)
| Stärke M | 53,4 g |
|---|
Other components (6)
| Wasser M | 8,9 g |
|---|---|
| Stickstoff M | 2,1 g |
| Asche M | 1,8 g |
| High Molecular Weight Dietary Fiber (HMWDF) M | 11,6 g |
| Beta-Glucan M | 4,2 g |
| Niedrigmolekulare diätetische Fasern (LMWDF) M | 1,2 g |
Other forms of Mehl
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mehl, weizen, allzweck, angereichert, gebleicht | 366 | 10,9 g | 77,3 g | 1,5 g |
| Mehl, weizen, allzweck, angereichert, ungebleicht | 358 | 13,1 g | 73,2 g | 1,5 g |
| Mehl, weizen, allzweck, nicht angereichert, ungebleicht | 362 | 12 g | 74,6 g | 1,7 g |
| Mehl, vollweizen, nicht angereichert | 370 | 15,1 g | 71,2 g | 2,7 g |
| Mehl, brot, weiß, angereichert, ungebleicht | 363 | 14,3 g | 72,8 g | 1,7 g |
| Mehl, reis, weiß, nicht angereichert | 359 | 6,9 g | 79,8 g | 1,3 g |
| Mehl, mais, gelb, feinmehl, angereichert | 364 | 6,2 g | 80,8 g | 1,7 g |
| Mehl, sojabohne, entfettet | 366 | 51,1 g | 32,9 g | 3,3 g |
| Mehl, sojabohne, vollfett | 452 | 38,6 g | 27,9 g | 20,7 g |
| Mehl, reis, braun | 365 | 7,2 g | 75,5 g | 3,9 g |
| Mehl, reis, klebrig | 358 | 6,7 g | 80,1 g | 1,2 g |
| Mehl, gebäck, nicht angereichert, ungebleicht | 358 | 8,8 g | 77,2 g | 1,6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Hafer, vollkorn, gewalzt, altmodisch | 379 | 13,5 g | 68,7 g | 5,9 g |
| Hafer, vollkorn, stahlschnitt | 379 | 12,5 g | 69,8 g | 5,8 g |
| Hafer | 389 | 16,9 g | 66,3 g | 6,9 g |
| Hafer, gepufft | 402 | 14,6 g | 70,6 g | 6,9 g |
| Buchweizen | 343 | 13,3 g | 71,5 g | 3,4 g |
| Weizenmehl, vollkorn | 340 | 13,2 g | 72 g | 2,5 g |
| Buchweizenmehl, ganzes Großvieh | 335 | 12,6 g | 70,6 g | 3,1 g |
| Amaranth, mehl, vorverkleistert, organisch | 378 | 11,8 g | 73,4 g | 4,2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Mehl?
100 g of Mehl has 386 kcal. Referenzbetrag, RACC (30 g): about 116 kcal.
Is Mehl high in protein?
Mehl contains 13,2 g of protein per 100 g (26 % of the 50 g Daily Value), or 4 g in Referenzbetrag, RACC (30 g). About 14 % of its calories come from protein. Compared with other Getreidekörner und Pasta, that is among the highest quarter (median 9 g).
How many carbs are in Mehl?
Mehl has 69,9 g of total carbohydrates per 100 g, including 10,5 g of fiber.
How much fat is in Mehl?
Mehl contains 6,3 g of fat per 100 g.
What vitamins and minerals does Mehl contain?
Per 100 g, the most notable amounts relative to the Daily Value are Molybdän (278 % DV), Mangan (142 % DV), Selen (69 % DV), Biotin (B7) (67 % DV) and Kupfer (49 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Mehl?
100 g contains 3,6 mg of sodium, 0,2 % of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Foundation Foods, record dated 28. April 2022. FoodFactly last checked it on 6. November 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: Foundation Foods, record 2261421. License: CC0 1.0 (U.S. public domain). Source record dated 28. April 2022. Imported 6. November 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.