Nutrition for Wheat Flour

Calories, Protein, Vitamins and More


image of wheat flour source

Wheat Flour Nutrition Summary

One cup of wheat flour (137 grams or 0.3 lb) contains 495 calories and 16.4 grams of protein. Wheat flour consist of 13% water, 73% carbohydrates, 12% protein, and 2% fat.

Wheat flour is an excellent source of many nutrients, including dietary fiber, protein, iron, thiamin, riboflavin, niacin and folate. It also contains significant amounts of magnesium, potassium, selenium, zinc, manganese, copper and phosphorus.

In one cup of wheat flour:

  • Calories: 495
  • Protein: 16.4 g
  • Sugar: 0.4 g
  • Dietary fiber: 3.3 g
  • Fat: 2.3 g, (Saturated: 0.3 g)
  • Sodium: 2.7 mg
There is no significant amounts of cholesterol in wheat flour.

See the Wheat Flour Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Wheat flour, white, bread, enriched.

Calories in Wheat Flour

Wheat flour has 495 calories per cup or 361 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

82 percent of calories in wheat flour are from carbohydrates, 14% of calories are from protein and 4% of calories are from fat.

Calories from Carbs

The majority, or 82% of the calories in wheat flour are from carbohydrates. The carbs in wheat flour are mostly in the form of dietary fiber and sugar (89% and 11%). A great high-fiber food, a single cup of wheat flour contains 13% of recommended daily values or 3.3 grams of dietary fiber.

  • Dietary fiber: 3.3 g
  • Sugar: 0.4 g
There is no significant amounts of starch in wheat flour.

Calories from Fat

A small portion, or 4% the calories in wheat flour are from fat. Wheat flour has a moderate amount of total fat, with 2.3 grams or 4% of recommended daily values per cup. It also is cholestrol free. Most of the fat in wheat flour are healthier unsaturated fats:

  • Total fat: 2.3 g
  • Saturated fat: 0.3 g
  • Monounsaturated fat: 0.2 g
  • Polyunsaturated fat: 1 g
There is no significant amounts of cholestrol in wheat flour.

Omega-6 in Wheat Flour

A good source of omega-6 fatty acids, every cup of wheat flour contains a total of 0.9 grams of omega-6. In addition, a large portion of the omega-6 in wheat flour comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.94 g

Calories Similar to Wheat Flour

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

Protein in Wheat Flour

An excellent source of protein, a single cup of wheat flour contains 33% of recommended daily values or 16.4 grams of protein. In addition, wheat flour is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 16.41 g
  • Tryptophan: 0.19 g
  • Threonine: 0.44 g
  • Isoleucine: 0.61 g
  • Leucine: 1.13 g
  • Lysine: 0.32 g
  • Methionine: 0.29 g
  • Phenylalanine: 0.81 g
  • Valine: 0.69 g
  • Histidine: 0.35 g

Protein Similar to Wheat Flour

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

Vitamins and Minerals in Wheat Flour

An good source of many nutrients, wheat flour contains abundant amounts of iron, thiamin, riboflavin, niacin and folate. In fact, a single cup of wheat flour contains 101% of recommended daily values or 1.1 mg of thiamin. Also an excellent source of iron, a single cup of wheat flour contains 34% of recommended daily values or 6 mg of iron.

Vitamins in wheat flour (1 cup):
  • Vitamin a: 0.8 ug
  • Thiamin: 1.1 mg
  • Riboflavin: 0.7 mg
  • Niacin: 10.3 mg
  • Vitamin b6: 0.1 mg
  • Vitamin e: 0.5 mg
  • Folate: 250.7 ug
  • Vitamin k: 0.4 ug
Minerals in wheat flour (1 cup):
  • Calcium: 20.6 mg
  • Potassium: 137 mg
  • Iron: 6 mg
  • Magnesium: 34.3 mg
  • Zinc: 1.2 mg
  • Selenium: 54.4 ug
  • Phosphorus: 132.9 mg
  • Copper: 0.2 mg
  • Manganese: 1.1 mg
  • Choline: 14.2 mg
There is no significant amounts of pantothenic acid, vitamin c or vitamin b12 in wheat flour.

Similar to Wheat Flour for Thiamin (Vit B1)

Here are some other grains or pasta with similarly abundant amounts of thiamin (Vit B1) to wheat flour:

Flavonoids and Carotenoids in Wheat Flour [3]

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

  • lutein + zeaxanthin: 108 ug

Wheat Flour Nutrition Chart

Wheat Flour:

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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.


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