Calories in Flour, spelt, whole grain
Generic food Grains and Pasta
Flour, spelt, whole grain contains 341 kcal per 100 g. A typical serving of reference amount, racc (30 g) provides about 102 kcal.
Roughly 78% of its calories come from carbohydrates, with 16% from protein and 6% from fat (estimated with general energy factors).
That is close to the median for cereal grains and pasta on FoodFactly (360 kcal per 100 g).
100 g provides 204% of the Daily Value for molybdenum, 128% of the Daily Value for manganese and 59% of the Daily Value for copper.
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 | 341 kcal | |
| Total fat M | 2.5 g | 3% |
| Saturated fat | not reported | |
| Sodium M | 0 mg | 0% |
| Total carbohydrates C | 70.7 g | 26% |
| Dietary fiber M | 9.3 g | 33% |
| Total sugars | not reported | |
| Protein C | 14.5 g | 29% |
| Thiamin (B1) M | 0.3 mg | 25% |
| Riboflavin (B2) M | 0.14 mg | 11% |
| Niacin (B3) M | 5.5 mg | 34% |
| Vitamin B6 M | 0.24 mg | 14% |
| Biotin (B7) M | 10.4 µg | 35% |
| Folate (B9) M | 38.4 µg | 10% |
| Calcium M | 30 mg | 2% |
| Iron M | 3.8 mg | 21% |
| Magnesium M | 124 mg | 30% |
| Phosphorus M | 362 mg | 29% |
| Potassium M | 350 mg | 7% |
| Zinc M | 3.6 mg | 33% |
| Copper M | 0.53 mg | 59% |
| Manganese M | 2.9 mg | 128% |
| Selenium M | 9.5 µg | 17% |
| Molybdenum M | 91.9 µg | 204% |
% 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 16%
- Carbohydrates 78%
- Fat 6%
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
- Protein14.5 gin the top quarter of cereal grains and pasta (median 9 g)
- Fiber9.3 gin the top quarter of cereal grains and pasta (median 3.9 g)
- Fat2.5 gabove the median for cereal grains and pasta (median 1.7 g)
- Sodium0 mgin the lowest quarter of cereal grains and pasta (median 3 mg)
- Protein per 100 kcal4.3 gprotein density, useful for comparing foods with different calorie levels
- Water10.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Other components (3)
| Water M | 10.7 g |
|---|---|
| Nitrogen M | 2.3 g |
| Ash M | 1.5 g |
Other forms of Flour
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Flour, wheat, all-purpose, enriched, bleached | 366 | 10.9 g | 77.3 g | 1.5 g |
| Flour, wheat, all-purpose, enriched, unbleached | 358 | 13.1 g | 73.2 g | 1.5 g |
| Flour, wheat, all-purpose, unenriched, unbleached | 362 | 12 g | 74.6 g | 1.7 g |
| Flour, whole wheat, unenriched | 370 | 15.1 g | 71.2 g | 2.7 g |
| Flour, bread, white, enriched, unbleached | 363 | 14.3 g | 72.8 g | 1.7 g |
| Flour, rice, white, unenriched | 359 | 6.9 g | 79.8 g | 1.3 g |
| Flour, corn, yellow, fine meal, enriched | 364 | 6.2 g | 80.8 g | 1.7 g |
| Flour, soy, defatted | 366 | 51.1 g | 32.9 g | 3.3 g |
| Flour, soy, full-fat | 452 | 38.6 g | 27.9 g | 20.7 g |
| Flour, rice, brown | 365 | 7.2 g | 75.5 g | 3.9 g |
| Flour, rice, glutinous | 358 | 6.7 g | 80.1 g | 1.2 g |
| Flour, pastry, unenriched, unbleached | 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 |
|---|---|---|---|---|
| Buckwheat | 343 | 13.3 g | 71.5 g | 3.4 g |
| Wheat flour, whole-grain | 340 | 13.2 g | 72 g | 2.5 g |
| Buckwheat flour, whole-groat | 335 | 12.6 g | 70.6 g | 3.1 g |
| Kamut, puffed, organic | 372 | 17.8 g | 70.3 g | 2.2 g |
| Wheat, durum, puffed | 375 | 16.6 g | 70.9 g | 2.7 g |
| Oats, whole grain, rolled, old fashioned | 379 | 13.5 g | 68.7 g | 5.9 g |
| Barley flour or meal | 345 | 10.5 g | 74.5 g | 1.6 g |
| Wheat, hard red spring | 329 | 15.4 g | 68 g | 1.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in flour?
100 g of flour has 341 kcal. Reference amount, racc (30 g): about 102 kcal.
Is flour high in protein?
Flour contains 14.5 g of protein per 100 g (29% of the 50 g Daily Value), or 4.4 g in reference amount, racc (30 g). About 16% of its calories come from protein. Compared with other cereal grains and pasta, that is among the highest quarter (median 9 g).
How many carbs are in flour?
Flour has 70.7 g of total carbohydrates per 100 g, including 9.3 g of fiber.
How much fat is in flour?
Flour contains 2.5 g of fat per 100 g.
What vitamins and minerals does flour contain?
Per 100 g, the most notable amounts relative to the Daily Value are molybdenum (204% DV), manganese (128% DV), copper (59% DV), Biotin (B7) (35% DV) and Niacin (B3) (34% DV). The full list is in the vitamins and minerals table above.
How much sodium is in flour?
100 g contains 0 mg of sodium, 0% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Foundation Foods, record dated October 28, 2021. FoodFactly last checked it on November 6, 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 2003587. License: CC0 1.0 (U.S. public domain). Source record dated October 28, 2021. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.