Calories in Wheat flour, whole-grain, soft wheat
Generic food Grains and Pasta
Wheat flour, whole-grain, soft wheat contains 332 kcal per 100 g.
Roughly 84% of its calories come from carbohydrates, with 11% from protein and 5% 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 148% of the Daily Value for manganese, 53% of the Daily Value for copper and 33% of the Daily Value for Niacin (B3).
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
The source reports no household measures (such as cups or pieces) for this food, so only weights are offered.
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 332 kcal | |
| Total fat M | 2 g | 3% |
| Saturated fat I | 0.43 g | 2% |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 3 mg | 0.1% |
| Total carbohydrates C | 74.5 g | 27% |
| Dietary fiber M | 13.1 g | 47% |
| Total sugars ? | 1 g | |
| Protein M | 9.6 g | 19% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C I | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.53 mg | 4% |
| Vitamin K I | 1.9 µg | 2% |
| Thiamin (B1) M | 0.3 mg | 25% |
| Riboflavin (B2) M | 0.19 mg | 14% |
| Niacin (B3) M | 5.3 mg | 33% |
| Pantothenic acid (B5) M | 1 mg | 20% |
| Vitamin B6 M | 0.19 mg | 11% |
| Folate (B9) C | 28 µg | 7% |
| Choline I | 31.2 mg | 6% |
| Calcium M | 33 mg | 3% |
| Iron M | 3.7 mg | 21% |
| Magnesium M | 117 mg | 28% |
| Phosphorus M | 323 mg | 26% |
| Potassium M | 394 mg | 8% |
| Zinc M | 3 mg | 27% |
| Copper M | 0.48 mg | 53% |
| Manganese M | 3.4 mg | 148% |
| Selenium M | 12.7 µg | 23% |
% 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 11%
- Carbohydrates 84%
- Fat 5%
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
- Protein9.6 gabove the median for cereal grains and pasta (median 9 g)
- Fiber13.1 gin the top quarter of cereal grains and pasta (median 3.9 g)
- Sugars1 gabove the median for cereal grains and pasta (median 0.64 g)
- Fat2 gabove the median for cereal grains and pasta (median 1.7 g)
- Saturated fat0.43 gabove the median for cereal grains and pasta (median 0.29 g)
- Protein per 100 kcal2.9 gprotein density, useful for comparing foods with different calorie levels
- Water12.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat I | 0.28 g |
|---|---|
| Polyunsaturated fat I | 1.2 g |
Carotenoids (7)
| Beta-carotene I | 5 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin I | 220 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
Other components (6)
| Water M | 12.4 g |
|---|---|
| Ash M | 1.5 g |
| Energy C | 1,391 kJ |
| Vitamin A, IU C | 9 IU |
| Folic acid Z | 0 µg |
| Folate, food M | 28 µg |
Other forms of Wheat flour
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Wheat flour, whole-grain | 340 | 13.2 g | 72 g | 2.5 g |
| Wheat flour, all-purpose, enriched | 364 | 10.3 g | 76.3 g | 0.98 g |
| Wheat flour, white, all-purpose, self-rising, enriched | 354 | 9.9 g | 74.2 g | 0.97 g |
| Wheat flour, white, bread, enriched | 361 | 12 g | 72.5 g | 1.7 g |
| Wheat flour, white, all-purpose, enriched, unbleached | 364 | 10.3 g | 76.3 g | 0.98 g |
| Wheat flour, white (industrial), 10% protein, unbleached, enriched | 366 | 9.7 g | 76.2 g | 1.5 g |
| Wheat flour, white (industrial), 11.5% protein, bleached, enriched | 363 | 11.5 g | 73.8 g | 1.5 g |
| Wheat flour, white (industrial), 11.5% protein, bleached, unenriched | 363 | 11.5 g | 73.8 g | 1.5 g |
| Wheat flour, white (industrial), 11.5% protein, unbleached, enriched | 363 | 11.5 g | 73.8 g | 1.5 g |
| Wheat flour, white (industrial), 13% protein, bleached, enriched | 362 | 13.1 g | 72.2 g | 1.4 g |
| Wheat flour, white, cake, enriched | 362 | 8.2 g | 78 g | 0.86 g |
| Wheat flour, white, tortilla mix, enriched | 405 | 9.7 g | 67.1 g | 10.6 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 |
|---|---|---|---|---|
| Wheat, soft red winter | 331 | 10.4 g | 74.2 g | 1.6 g |
| Wheat, soft white | 340 | 10.7 g | 75.4 g | 2 g |
| Flour, barley | 357 | 8.7 g | 77.4 g | 2.5 g |
| Flour, rye | 351 | 8.4 g | 77.2 g | 1.9 g |
| Wheat, hard white | 342 | 11.3 g | 75.9 g | 1.7 g |
| Rye flour, medium | 349 | 10.9 g | 75.4 g | 1.5 g |
| Rye grain | 338 | 10.3 g | 75.9 g | 1.6 g |
| Wheat, hard red winter | 327 | 12.6 g | 71.2 g | 1.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in wheat flour?
100 g of wheat flour has 332 kcal.
How much protein is in wheat flour?
Wheat flour contains 9.6 g of protein per 100 g (19% of the 50 g Daily Value). About 11% of its calories come from protein. Compared with other cereal grains and pasta, that is above the median (median 9 g).
How many carbs are in wheat flour?
Wheat flour has 74.5 g of total carbohydrates per 100 g, including 13.1 g of fiber and 1 g of sugars.
How much fat is in wheat flour?
Wheat flour contains 2 g of fat per 100 g, of which 0.43 g is saturated (2% of the Daily Value).
What vitamins and minerals does wheat flour contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (148% DV), copper (53% DV), Niacin (B3) (33% DV), magnesium (28% DV) and zinc (27% DV). The full list is in the vitamins and minerals table above.
How much sodium is in wheat flour?
100 g contains 3 mg of sodium, 0.1% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 168944. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.