How many calories are in Whole wheat flour?

100 g of Whole wheat flour has 355 kcal. Serving, 1/4 cup, 31 g (31 g): about 110 kcal.

Is Whole wheat flour high in protein?

Whole wheat flour contains 12.9 g of protein per 100 g (26% of the 50 g Daily Value), or 4 g in serving, 1/4 cup, 31 g (31 g). About 15% of its calories come from protein. Compared with other grains and pasta, that is among the highest quarter (median 9.3 g).

How many carbs are in Whole wheat flour?

Whole wheat flour has 67.7 g of total carbohydrates per 100 g, including 9.7 g of fiber and 0 g of sugars.

How much fat is in Whole wheat flour?

Whole wheat flour contains 3.2 g of fat per 100 g, of which 0 g is saturated (0% of the Daily Value).

What vitamins and minerals does Whole wheat flour contain?

Per 100 g, the most notable amounts relative to the Daily Value are manganese (96% DV), Niacin (B3) (32% DV), copper (31% DV), iron (19% DV) and selenium (18% DV). The full list is in the vitamins and minerals table above.

How much sodium is in Whole wheat 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: Branded Foods, record dated August 12, 2026. FoodFactly last checked it on November 7, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Whole wheat flour

Packaged product Grains and Pasta HyVee

Whole wheat flour contains 355 kcal per 100 g. A serving, 1/4 cup, 31 g (31 g) provides about 110 kcal.

Roughly 77% of its calories come from carbohydrates, with 15% from protein and 8% from fat (estimated with general energy factors).

That is close to the median for grains and pasta on FoodFactly (377 kcal per 100 g).

100 g provides 96% of the Daily Value for manganese, 32% of the Daily Value for Niacin (B3) and 31% of the Daily Value for copper.

The values are label data submitted by the manufacturer to USDA FoodData Central.

Photo: Open Food Facts, CC BY-SA 3.0, Open Food Facts contributors

355kcal per 100 g

12.9 gprotein

67.7 gcarbohydrates

3.2 gfat

110kcal in serving, 1/4 cup, 31 g (31 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories L	355 kcal
Total fat L	3.2 g	4%
Saturated fat L	0 g	0%
Trans fat L	0 g
Cholesterol L	0 mg	0%
Sodium L	0 mg	0%
Total carbohydrates L	67.7 g	25%
Dietary fiber L	9.7 g	35%
Total sugars L	0 g
Added sugars L	0 g	0%
Protein L	12.9 g	26%
Vitamin A L	0 µg	0%
Vitamin C L	0 mg	0%
Vitamin D L	0.13 µg	0.7%
Vitamin E L	0.79 mg	5%
Thiamin (B1) L	0 mg	0%
Riboflavin (B2) L	0.22 mg	17%
Niacin (B3) L	5.2 mg	32%
Pantothenic acid (B5) L	0.48 mg	10%
Vitamin B6 L	0.11 mg	6%
Folate (B9) L	25.7 µg	6%
Vitamin B12 L	0 µg	0%
Calcium L	0 mg	0%
Iron L	3.5 mg	19%
Magnesium L	73 mg	17%
Phosphorus L	220 mg	18%
Potassium L	280 mg	6%
Zinc L	1.9 mg	17%
Copper L	0.28 mg	31%
Manganese L	2.2 mg	96%
Selenium L	10 µg	18%
Iodine L	10 µg	7%

% 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 15%
Carbohydrates 77%
Fat 8%

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

Protein12.9 gin the top quarter of grains and pasta (median 9.3 g)
Fiber9.7 gin the top quarter of grains and pasta (median 6.7 g)
Sugars0 gin the lowest quarter of grains and pasta (median 13 g)
Fat3.2 gbelow the median for grains and pasta (median 5 g)
Saturated fat0 gin the lowest quarter of grains and pasta (median 0.53 g)
Sodium0 mgin the lowest quarter of grains and pasta (median 225 mg)
Protein per 100 kcal3.6 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

Sugars and starch (1)

Starch L	59.3 g

Carotenoids (1)

Beta-carotene L	5 µg

Other components (3)

Water L	12.4 g
Alcohol L	0 g
Vitamin A, IU L	0 IU

Values by source

More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: Branded Foods.

Per 100 g	Open Food Facts	USDA Branded
Calories	355 kcal	355 kcal
Protein	12.9 g	12.9 g
Carbohydrates	67.7 g	67.7 g
Fat	3.2 g	3.2 g
Fiber	9.7 g	9.7 g
Sugars	0 g	0 g
Sodium	0 mg	0 mg

Product details

Brand: HyVee
Barcode: 0075450048612
Label serving: 1/4 cup (31 g)
Category: Cereals and their products
Nutri-Score: A as computed by Open Food Facts
NOVA group: 1 processing level (1 to 4), as classified by Open Food Facts

Ingredients

Whole wheat flour.

As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.

Ingredient guides: Wheat flour

Similar products

Food	Calories	Protein	Carbs	Fat
Le Veneziane Spaghetti Le Veneziane	355	6.5 g	79.1 g	0.95 g
All-Purpose Unbleached Enriched Flour Big Y Foods Inc.	355	9.7 g	74.2 g	0 g
Orzo perlato Coop	355	10 g	71 g	1.4 g
Riz long étuvé sachet cuisson Pouce	355	7.3 g	79 g	0.8 g
Riz Etuvé 10 Min Auchan	355	8 g	76 g	2.1 g
Fettuccine Eurospin	355	12 g	72 g	1.4 g
Food lion, lower sugar instant oatmeal, apple & cinnamon Food Lion	355	9.7 g	74.2 g	4.8 g
Crispy Rice & Wheat Flakes Lowes Foods	355	6.5 g	87.1 g	0 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

USDA FoodData Central: Branded Foods, record 1615639. License: CC0 1.0 (U.S. public domain). Source record dated April 20, 2020. Imported November 6, 2026.
Open Food Facts, record 0075450048612. License: ODbL 1.0 (Open Food Facts). Source record dated August 12, 2026. Imported November 7, 2026.

Last updated: November 7, 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.