Nutrition for Flour

Calories, Protein, Vitamins and More


image of flour source

Flour Nutrition Summary

One cup of flour (125 grams or 0.3 lb) contains 455 calories and 12.9 grams of protein. Flour consist of 12% water, 76% carbohydrates, 10% protein, and 1% fat.

Flour is an excellent source of a few nutrients, including dietary fiber and protein. It also contains significant amounts of iron, potassium, selenium, zinc, phosphorus, manganese and copper.

In one cup of flour:

  • Calories: 455
  • Protein: 12.9 g
  • Sugar: 0.3 g
  • Dietary fiber: 3.4 g
  • Fat: 1.2 g, (Saturated: 0.2 g)
  • Sodium: 2.5 mg
There is no significant amounts of cholesterol in flour.

See the Flour Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Wheat flour, white, all-purpose, unenriched.

Calories in Flour

Flour has 455 calories per cup or 364 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

86 percent of calories in flour are from carbohydrates, 12% of calories are from protein and 2% of calories are from fat.

Calories from Carbs

The majority, or 86% of the calories in flour are from carbohydrates. The carbs in flour are mostly in the form of dietary fiber and sugar (92% and 8%). An excellent high-fiber food, a single cup of flour contains 14% of recommended daily values or 3.4 grams of dietary fiber.

  • Dietary fiber: 3.4 g
  • Sugar: 0.3 g
There is no significant amounts of starch in flour.

Calories from Fat

A small portion, or 2% the calories in flour are from fat. Flour is very low in total fat, with 1.2 grams per cup. It also is cholestrol free. Most of the fat in flour are healthier unsaturated fats:

  • Total fat: 1.2 g
  • Saturated fat: 0.2 g
  • Monounsaturated fat: 0.1 g
  • Polyunsaturated fat: 0.5 g
There is no significant amounts of cholestrol in flour.

Omega-6 in Flour

A source of omega-6 fatty acids, every cup of flour contains a total of 0.5 grams of omega-6. In addition, a large portion of the omega-6 in flour comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.49 g

Calories Similar to Flour

Some other grains or pasta with similar calories to flour by weight:

Protein in Flour

An excellent source of protein, a single cup of flour contains 26% of recommended daily values or 12.9 grams of protein. In addition, flour contains significant amounts of all 9 essential amino acids.

  • Protein: 12.91 g
  • Tryptophan: 0.16 g
  • Threonine: 0.35 g
  • Isoleucine: 0.45 g
  • Leucine: 0.89 g
  • Lysine: 0.29 g
  • Methionine: 0.23 g
  • Phenylalanine: 0.65 g
  • Valine: 0.52 g
  • Histidine: 0.29 g

Protein Similar to Flour

Some other grains or pasta with similar amounts of protein to flour by weight:

Vitamins and Minerals in Flour

Flour is a source of iron, potassium, selenium, zinc, phosphorus, manganese and copper. It also contains significant amounts of magnesium, thiamin (Vitamin B1), niacin (Vitamin B3) and folate (Vitamin B9).

Vitamins in flour (1 cup):
  • Thiamin: 0.2 mg
  • Riboflavin: 0.1 mg
  • Niacin: 1.6 mg
  • Vitamin b6: 0.1 mg
  • Vitamin e: 0.1 mg
  • Folate: 32.5 ug
  • Vitamin k: 0.4 ug
Minerals in flour (1 cup):
  • Calcium: 18.8 mg
  • Potassium: 133.8 mg
  • Iron: 1.5 mg
  • Magnesium: 27.5 mg
  • Zinc: 0.9 mg
  • Selenium: 42.4 ug
  • Phosphorus: 135 mg
  • Copper: 0.2 mg
  • Manganese: 0.9 mg
  • Choline: 13 mg
There is no significant amounts of vitamin a, pantothenic acid, vitamin c or vitamin b12 in flour.

Flavonoids and Carotenoids in Flour [3]

Flour contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin. In one cup of flour:

  • lutein + zeaxanthin: 23 ug

Flour Nutrition Chart

Flour:

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carbohydrates
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dietary fiber
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sugar G
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saturated fat
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polyunsaturated fat G
protein
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calcium
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iron
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magnesium
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potassium
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thiamin (Vitamin B1)
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riboflavin (Vitamin B2)
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niacin (Vitamin B3)
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Vitamin B6
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pantothenic acid (Vitamin B5)
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folate (Vitamin B9)
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histidine
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isoleucine
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leucine
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lysine
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methionine
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phenylalanine
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threonine
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tryptophan
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valine
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selenium
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Water G
zinc
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manganese
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choline
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Flour in Cooking

Flour is in the top 10 most popular ingredients for recipes. Most recipes call for one or two cups of flour.

Friends and Relatives of Flour

Foods commonly cooked with flour:


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