Nutrition for Whole Wheat Flour

Calories, Protein, Vitamins and More


image of whole wheat flour source

Whole Wheat Flour Nutrition Summary

One cup of whole wheat flour (137 grams or 0.3 lb) contains 455 calories and 13.2 grams of protein. Whole wheat flour consist of 12% water, 75% carbohydrates, 10% protein, and 2% fat.

Whole wheat flour is an excellent source of many nutrients, including dietary fiber, protein, calcium, iron, magnesium, potassium, thiamin and niacin. It also contains significant amounts of riboflavin, Vitamin B6, pantothenic acid, manganese, zinc, selenium, choline, copper and phosphorus.

In one cup of whole wheat flour:

  • Calories: 455
  • Protein: 13.2 g
  • Sugar: 1.4 g
  • Dietary fiber: 17.9 g
  • Fat: 2.7 g, (Saturated: 0.6 g)
  • Sodium: 4.1 mg
There is no significant amounts of cholesterol in whole wheat flour.

See the Whole Wheat Flour Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Wheat flour, whole-grain, soft wheat.

Calories in Whole Wheat Flour

Whole wheat flour has 455 calories per cup or 332 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

84 percent of calories in whole wheat flour are from carbohydrates, 11% of calories are from protein and 5% of calories are from fat.

Calories from Carbs

The majority, or 84% of the calories in whole wheat flour are from carbohydrates. The carbs in whole wheat flour are mostly in the form of dietary fiber and sugar (93% and 7%). An excellent high-fiber food, a single cup of whole wheat flour contains 72% of recommended daily values or 17.9 grams of dietary fiber.

  • Dietary fiber: 17.9 g
  • Sugar: 1.4 g
There is no significant amounts of starch in whole wheat flour.

Calories from Fat

A small portion, or 5% the calories in whole wheat flour are from fat. Whole wheat flour has a moderate amount of total fat, with 2.7 grams or 4% of recommended daily values per cup. It also is cholestrol free. Most of the fat in whole wheat flour are healthier unsaturated fats:

  • Total fat: 2.7 g
  • Saturated fat: 0.6 g
  • Monounsaturated fat: 0.4 g
  • Polyunsaturated fat: 1.6 g
There is no significant amounts of cholestrol in whole wheat flour.

Calories Similar to Whole Wheat Flour

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

Protein in Whole Wheat Flour

An excellent source of protein, a single cup of whole wheat flour contains 26% of recommended daily values or 13.2 grams of protein. However, the protein in whole wheat flour is not complete, meaning it does not contain all 9 essential amino acids. Specifically, whole wheat flour is low in tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine and histidine.

  • Protein: 13.17 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in whole wheat flour.

Protein Similar to Whole Wheat Flour

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

Vitamins and Minerals in Whole Wheat Flour

An good source of many nutrients, whole wheat flour contains abundant amounts of calcium, iron, magnesium, potassium, thiamin and niacin. In fact, a single cup of whole wheat flour contains 52% of recommended daily values or 7.3 mg of niacin. Also a great source of magnesium, a single cup of whole wheat flour contains 52% of recommended daily values or 160.3 mg of magnesium.

Vitamins in whole wheat flour (1 cup):
  • Thiamin: 0.4 mg
  • Riboflavin: 0.3 mg
  • Niacin: 7.3 mg
  • Vitamin b6: 0.3 mg
  • Vitamin e: 0.7 mg
  • Folate: 38.4 ug
  • Vitamin k: 2.6 ug
Minerals in whole wheat flour (1 cup):
  • Calcium: 45.2 mg
  • Potassium: 539.8 mg
  • Iron: 5.1 mg
  • Magnesium: 160.3 mg
  • Zinc: 4.1 mg
  • Selenium: 17.4 ug
  • Phosphorus: 442.5 mg
  • Copper: 0.7 mg
  • Manganese: 4.7 mg
  • Choline: 42.7 mg
There is no significant amounts of vitamin a, pantothenic acid, vitamin c or vitamin b12 in whole wheat flour.

Similar to Whole Wheat Flour for Niacin (Vit B3)

Here are some other grains or pasta with similarly abundant amounts of niacin (Vit B3) to whole wheat flour:

Flavonoids and Carotenoids in Whole Wheat Flour [3]

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

  • lutein + zeaxanthin: 301 ug

Whole Wheat Flour Nutrition Chart

Whole 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.

Whole Wheat Flour in Cooking

Whole wheat flour is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of whole wheat flour.

Friends and Relatives of Whole Wheat Flour

Foods commonly cooked with whole wheat flour: Other similar relatives:


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