Calories in Flour, quinoa
Generic food Grains and Pasta
Flour, quinoa contains 378 kcal per 100 g. A typical serving of reference amount, racc (30 g) provides about 113 kcal.
Roughly 72% of its calories come from carbohydrates, with 15% from fat and 12% 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 88% of the Daily Value for manganese, 87% of the Daily Value for Biotin (B7) and 54% 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 | 378 kcal | |
| Total fat M | 6.6 g | 8% |
| Saturated fat | not reported | |
| Sodium M | 6.3 mg | 0.3% |
| Total carbohydrates C | 69.5 g | 25% |
| Dietary fiber M | 6.3 g | 23% |
| Total sugars | not reported | |
| Protein C | 11.9 g | 24% |
| Thiamin (B1) M | 0.35 mg | 29% |
| Riboflavin (B2) M | 0.32 mg | 24% |
| Niacin (B3) M | 1.2 mg | 8% |
| Vitamin B6 M | 0.22 mg | 13% |
| Biotin (B7) M | 26.2 µg | 87% |
| Calcium M | 37.6 mg | 3% |
| Iron M | 4.5 mg | 25% |
| Magnesium M | 164 mg | 39% |
| Phosphorus M | 369 mg | 30% |
| Potassium M | 551 mg | 12% |
| Zinc M | 2.8 mg | 25% |
| Copper M | 0.48 mg | 54% |
| Manganese M | 2 mg | 88% |
| Selenium M | 4.1 µg | 7% |
| Molybdenum M | 17.6 µg | 39% |
% 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 12%
- 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
- Protein11.9 gabove the median for cereal grains and pasta (median 9 g)
- Fiber6.3 gabove the median for cereal grains and pasta (median 3.9 g)
- Fat6.6 gin the top quarter of cereal grains and pasta (median 1.7 g)
- Sodium6.3 mgabove the median for cereal grains and pasta (median 3 mg)
- Protein per 100 kcal3.1 gprotein density, useful for comparing foods with different calorie levels
- Water10 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (1)
| Starch M | 58.1 g |
|---|
Other components (6)
| Water M | 10 g |
|---|---|
| Nitrogen M | 2 g |
| Ash M | 2 g |
| High Molecular Weight Dietary Fiber (HMWDF) M | 6.3 g |
| Beta-glucan M | 0 g |
| Low Molecular Weight Dietary Fiber (LMWDF) M | 0.15 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 |
|---|---|---|---|---|
| Amaranth, puffed, organic | 385 | 12.1 g | 74.1 g | 4.4 g |
| Quinoa, puffed | 398 | 13.5 g | 70.8 g | 6.8 g |
| Amaranth, flour, pre-gelatinized, organic | 378 | 11.8 g | 73.4 g | 4.2 g |
| Mushroom corn, puffed, organic | 384 | 9.6 g | 75.6 g | 4.8 g |
| Corn grain, yellow | 365 | 9.4 g | 74.3 g | 4.7 g |
| Oat flour, partially debranned | 404 | 14.7 g | 65.7 g | 9.1 g |
| Sorghum grain | 329 | 10.6 g | 72.1 g | 3.5 g |
| Millet, puffed, organic | 385 | 12.3 g | 73.9 g | 4.4 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 378 kcal. Reference amount, racc (30 g): about 113 kcal.
Is flour high in protein?
Flour contains 11.9 g of protein per 100 g (24% of the 50 g Daily Value), or 3.6 g in reference amount, racc (30 g). About 12% 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 flour?
Flour has 69.5 g of total carbohydrates per 100 g, including 6.3 g of fiber.
How much fat is in flour?
Flour contains 6.6 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 manganese (88% DV), Biotin (B7) (87% DV), copper (54% DV), molybdenum (39% DV) and magnesium (39% DV). The full list is in the vitamins and minerals table above.
How much sodium is in flour?
100 g contains 6.3 mg of sodium, 0.3% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Foundation Foods, record dated April 20, 2023. 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 2512372. License: CC0 1.0 (U.S. public domain). Source record dated April 20, 2023. 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.