Calories in Flour, oat, whole grain
Generic food Grains and Pasta
Flour, oat, whole grain contains 386 kcal per 100 g. A typical serving of reference amount, 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 cereal grains and pasta on FoodFactly (360 kcal per 100 g).
100 g provides 278% of the Daily Value for molybdenum, 142% of the Daily Value for manganese and 69% of the Daily Value for selenium.
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% |
| Folate (B9) M | 34.7 µg | 9% |
| Calcium M | 42.8 mg | 3% |
| Iron M | 4 mg | 22% |
| Magnesium M | 125 mg | 30% |
| Phosphorus M | 372 mg | 30% |
| Potassium M | 373 mg | 8% |
| Zinc M | 2.8 mg | 25% |
| Copper M | 0.44 mg | 49% |
| Manganese M | 3.3 mg | 142% |
| Selenium M | 38.2 µg | 69% |
| Molybdenum 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 cereal grains and pasta (median 9 g)
- Fiber10.5 gin the top quarter of cereal grains and pasta (median 3.9 g)
- Fat6.3 gin the top quarter of cereal grains and pasta (median 1.7 g)
- Sodium3.6 mgabove the median for cereal grains and 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)
| Starch M | 53.4 g |
|---|
Other components (6)
| Water M | 8.9 g |
|---|---|
| Nitrogen M | 2.1 g |
| Ash M | 1.8 g |
| High Molecular Weight Dietary Fiber (HMWDF) M | 11.6 g |
| Beta-glucan M | 4.2 g |
| Low Molecular Weight Dietary Fiber (LMWDF) M | 1.2 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 |
|---|---|---|---|---|
| Oats, whole grain, rolled, old fashioned | 379 | 13.5 g | 68.7 g | 5.9 g |
| Oats, whole grain, steel cut | 379 | 12.5 g | 69.8 g | 5.8 g |
| Oats | 389 | 16.9 g | 66.3 g | 6.9 g |
| Oats, puffed | 402 | 14.6 g | 70.6 g | 6.9 g |
| 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 |
| Amaranth, flour, pre-gelatinized, organic | 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 flour?
100 g of flour has 386 kcal. Reference amount, racc (30 g): about 116 kcal.
Is flour high in protein?
Flour contains 13.2 g of protein per 100 g (26% of the 50 g Daily Value), or 4 g in reference amount, racc (30 g). About 14% 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 69.9 g of total carbohydrates per 100 g, including 10.5 g of fiber.
How much fat is in flour?
Flour contains 6.3 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 (278% DV), manganese (142% DV), selenium (69% DV), Biotin (B7) (67% DV) and copper (49% DV). The full list is in the vitamins and minerals table above.
How much sodium is in flour?
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 April 28, 2022. 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 2261421. License: CC0 1.0 (U.S. public domain). Source record dated April 28, 2022. 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.