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Whole wheat flour (whole-grain)
Bread, Grains & Pasta

Whole wheat flour (whole-grain) nutrition facts

Per 1 cup · 120 g

Calories
408
20%
of a 2,000 cal day
  • Protein
    16g
    15% of calories
  • Carbs
    86g
    79% of calories
  • Fat
    3g
    6% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Sodium free
  • ✓ Cholesterol free

At a glance

One serving of Whole wheat flour (whole-grain) (1 cup, 120 g) has 408 calories, with 16 g of protein, 86 g of carbohydrates and 3 g of fat. Most of its energy comes from carbs (79% of calories). It is high in protein (32% DV), dietary fiber (46% DV) and thiamine (50% DV).

Per 100 g
340cal
medium energy density
Protein per 100 cal
3.9g
Net carbs
74g
carbs minus fiber
Fiber
13g
0.5 g sugar

High in

20%+ of the daily value

  • Protein32%
  • Dietary fiber46%
  • Thiamine50%
  • Niacin37%
  • Vitamin B638%
  • Iron54%

Good source of

10–19% of the daily value

  • Riboflavin (B2)15%
  • Folate (B9)13%
  • Pantothenic acid14%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup (120 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C0 mg
0%
Vitamin D0 μg
0%
Vitamin E1 mg
6%
Vitamin K2 μg
2%
Thiamine1 mg
50%
Riboflavin (B2)0.2 mg
15%
Niacin6 mg
37%
Vitamin B60.5 mg
38%
Folate (B9)53 μg
13%
Vitamin B120 μg
0%
Pantothenic acid1 mg
14%
Choline37 mg
7%

Minerals

NutrientAmount% Daily Value
Calcium41 mg
4%
Iron4 mg
54%
Potassium436 mg
9%
Magnesium164 mg
39%
Phosphorus428 mg
61%
Zinc3 mg
28%
Copper0.5 mg
55%
Manganese5 mg
212%
Selenium74 μg
135%
Full breakdown · 35 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene6 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fructose0.1 g—
Glucose0 g—
Glutamic acid5 g—
Glycine1 g—
Histidine0.4 g—
Isoleucine1 g—
Leucine1 g—
Lycopene0 μg—
Lysine0.4 g—
Methionine0.3 g—
Monounsaturated fats0.3 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline2 g—
Retinol0 μg—
Serine1 g—
Starch69 g—
Sucrose0.4 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine0.3 g—
Valine1 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 408 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 77min
    Walking (3.5 mph)
  • 49min
    Cycling (moderate)
  • 34min
    Running (6 mph)
  • 57min
    Swimming laps

Common questions

How many calories are in Whole wheat flour (whole-grain)?

One serving of Whole wheat flour (whole-grain) (1 cup) has 408 calories, which works out to 340 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Whole wheat flour (whole-grain) high in protein?

It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Whole wheat flour (whole-grain) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 74 g of net carbs and 79% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Whole wheat flour (whole-grain)?

2.4 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Whole wheat flour (whole-grain)?

0.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Recipes with whole wheat flour

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