Calories in Wheat flour, whole-grain
Generic food Grains and Pasta
Wheat flour, whole-grain contains 340 kcal per 100 g. A typical serving of 1 cup (120 g) provides about 408 kcal.
Roughly 79% of its calories come from carbohydrates, with 15% 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 177% of the Daily Value for manganese, 112% of the Daily Value for selenium and 46% of the Daily Value for copper.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 340 kcal | |
| Total fat M | 2.5 g | 3% |
| Saturated fat C | 0.43 g | 2% |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 2 mg | 0.1% |
| Total carbohydrates C | 72 g | 26% |
| Dietary fiber M | 10.7 g | 38% |
| Total sugars M | 0.41 g | |
| Protein M | 13.2 g | 26% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.71 mg | 5% |
| Vitamin K M | 1.9 µg | 2% |
| Thiamin (B1) M | 0.5 mg | 42% |
| Riboflavin (B2) M | 0.17 mg | 13% |
| Niacin (B3) M | 5 mg | 31% |
| Pantothenic acid (B5) M | 0.6 mg | 12% |
| Vitamin B6 M | 0.41 mg | 24% |
| Folate (B9) C | 44 µg | 11% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 31.2 mg | 6% |
| Calcium M | 34 mg | 3% |
| Iron M | 3.6 mg | 20% |
| Magnesium M | 137 mg | 33% |
| Phosphorus M | 357 mg | 29% |
| Potassium M | 363 mg | 8% |
| Zinc M | 2.6 mg | 24% |
| Copper M | 0.41 mg | 46% |
| Manganese M | 4.1 mg | 177% |
| Selenium M | 61.8 µg | 112% |
% 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 79%
- 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
- Protein13.2 gin the top quarter of cereal grains and pasta (median 9 g)
- Fiber10.7 gin the top quarter of cereal grains and pasta (median 3.9 g)
- Sugars0.41 gbelow the median for cereal grains and pasta (median 0.64 g)
- Fat2.5 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)
- Sodium2 mgbelow the median for cereal grains and pasta (median 3 mg)
- Protein per 100 kcal3.9 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
Fats and cholesterol (2)
| Monounsaturated fat C | 0.28 g |
|---|---|
| Polyunsaturated fat C | 1.2 g |
Sugars and starch (4)
| Starch M | 57.8 g |
|---|---|
| Sucrose M | 0.36 g |
| Glucose M | 0 g |
| Fructose M | 0.05 g |
Amino acids (18)
| Tryptophan M | 0.17 g |
|---|---|
| Threonine M | 0.37 g |
| Isoleucine M | 0.44 g |
| Leucine M | 0.9 g |
| Lysine M | 0.36 g |
| Methionine M | 0.23 g |
| Cystine M | 0.28 g |
| Phenylalanine M | 0.68 g |
| Tyrosine M | 0.28 g |
| Valine M | 0.56 g |
| Arginine M | 0.65 g |
| Histidine M | 0.36 g |
| Alanine M | 0.49 g |
| Aspartic acid M | 0.72 g |
| Glutamic acid M | 4.3 g |
| Glycine M | 0.57 g |
| Proline M | 2.1 g |
| Serine M | 0.62 g |
Individual fatty acids (32)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| Linoleic acid (omega-6, 18:2) M | 1.1 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0 g |
| SFA 16:0 M | 0.41 g |
| SFA 18:0 M | 0.02 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 M | 0.27 g |
| PUFA 18:3 M | 0.073 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.01 g |
| MUFA 22:1 M | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0 g |
| SFA 24:0 M | 0 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 M | 0 g |
| MUFA 15:1 M | 0 g |
| PUFA 21:5 M | 0 g |
| PUFA 22:4 M | 0 g |
Carotenoids (14)
| Beta-carotene M | 5 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin M | 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 |
| Tocopherol, beta M | 0.23 mg |
| Tocopherol, gamma M | 1.9 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 0.3 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0.03 mg |
| Tocotrienol, delta M | 0 mg |
Other components (12)
| Water M | 10.7 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.6 g |
| Theobromine Z | 0 mg |
| Energy C | 1,424 kJ |
| Vitamin A, IU ? | 9 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 44 µg |
| Betaine M | 72.8 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 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, 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, whole-grain, soft wheat | 332 | 9.6 g | 74.5 g | 2 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 |
|---|---|---|---|---|
| Buckwheat | 343 | 13.3 g | 71.5 g | 3.4 g |
| Flour, whole wheat, unenriched | 370 | 15.1 g | 71.2 g | 2.7 g |
| Flour, spelt, whole grain | 341 | 14.5 g | 70.7 g | 2.5 g |
| Buckwheat flour, whole-groat | 335 | 12.6 g | 70.6 g | 3.1 g |
| Wheat, hard red winter | 327 | 12.6 g | 71.2 g | 1.5 g |
| Barley flour or meal | 345 | 10.5 g | 74.5 g | 1.6 g |
| Rye flour, medium | 349 | 10.9 g | 75.4 g | 1.5 g |
| Wheat, hard white | 342 | 11.3 g | 75.9 g | 1.7 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 340 kcal. 1 cup (120 g): about 408 kcal.
Is wheat flour high in protein?
Wheat flour contains 13.2 g of protein per 100 g (26% of the 50 g Daily Value), or 15.9 g in 1 cup (120 g). About 15% 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 wheat flour?
Wheat flour has 72 g of total carbohydrates per 100 g, including 10.7 g of fiber and 0.41 g of sugars.
How much fat is in wheat flour?
Wheat flour contains 2.5 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 (177% DV), selenium (112% DV), copper (46% DV), Thiamin (B1) (42% DV) and magnesium (33% DV). The full list is in the vitamins and minerals table above.
How much sodium is in wheat flour?
100 g contains 2 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 168893. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Source description: "Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)". Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.