Know what’s on your plate
Whole-grain wheat flour
Calories & nutrition facts
includes foods for usda's food distribution program
Nutrition facts
Per 100 g% DV- Calories 340 kcal —
- Protein 13 g 26%
- Carbohydrate 61 g 22%
- Fat 2.5 g 3%
- Saturated fat 0.4 g 2%
- Fibre 11 g 38%
- Sugars 0.4 g —
- Sodium 2 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.71 mg 5%
- Vitamin K 1.9 µg 2%
- Thiamin (B1) 0.5 mg 42%
- Riboflavin (B2) 0.17 mg 13%
- Niacin (B3) 5 mg 31%
- Pantothenic acid (B5) 0.6 mg 12%
- Vitamin B6 0.41 mg 24%
- Folate (B9) 44 µg 11%
- Vitamin B12 0 µg 0%
- Choline 31.2 mg 6%
Minerals
- Calcium 34 mg 3%
- Iron 3.6 mg 20%
- Magnesium 137 mg 33%
- Phosphorus 357 mg 29%
- Potassium 363 mg 8%
- Zinc 2.6 mg 24%
- Copper 0.41 mg 46%
- Manganese 4.1 mg 177%
- Selenium 61.8 µg 112%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 340 | 13 g | 61 g | 2.5 g |
| 1 × cup | 120 g | 408 | 16 g | 74 g | 3 g |
| 2 × cup | 240 g | 816 | 32 g | 147 g | 6 g |
| ½ × cup | 60 g | 204 | 7.9 g | 37 g | 1.5 g |
| 3 × cup | 360 g | 1224 | 48 g | 221 g | 9 g |
| 4 × cup | 480 g | 1632 | 63 g | 294 g | 12 g |
Similar foods
- Soft whole grain wheat flour332 kcal / 100 g
- Whole wheat flour369 kcal / 100 g
- Wholemeal wheat flour282 kcal / 100 g
- Wholewheatpre-cooked, raw359 kcal / 100 g
- Wheat wholegrain graham flour336 kcal / 100 g
- Whole-grain triticale flour338 kcal / 100 g
- Soft wheat whole-grain flour332 kcal / 100 g
- Plain wholemeal wheat flourwholemeal, plain328 kcal / 100 g
- Wholemeal oat flourwholemeal364 kcal / 100 g
- Brown wheat flour339 kcal / 100 g
Questions about Whole-grain wheat flour
Can you use whole-grain wheat flour instead of plain white flour in a recipe?
Usually, yes, but the result will be denser and may need more liquid. For a lighter texture, replace half the white flour first, then increase the whole-grain share if you like the result.
Why does whole-grain wheat flour make dough feel dry?
The bran absorbs water, so dough often needs a little more liquid than dough made with white flour. Mix it, leave it to rest for 20–30 minutes, then check the texture before adding more water.
How do you make bread with whole-grain wheat flour rise well?
Give the dough time to rest after mixing so the bran can soften, then knead until it feels elastic. A loaf made entirely with whole-grain flour is usually denser than one made with some white flour; adding a portion of white flour can make it lighter.
Can you use whole-grain wheat flour for cakes and biscuits?
Yes, though it gives bakes a nuttier flavour and a heavier crumb. In cakes, muffins and biscuits, start by replacing about a third of the white flour; recipes with strong flavours such as spices, chocolate or dried fruit suit it particularly well.
Should you sift whole-grain wheat flour before baking?
Usually not: sifting removes some of the bran and changes the flour’s texture. Stir or whisk it in its container instead, especially if it has settled.
How should you store whole-grain wheat flour?
Keep it in an airtight container in a cool, dry cupboard, away from strong-smelling foods. For longer storage, freeze it in a sealed container and let it come to room temperature before baking.
Can you eat raw whole-grain wheat flour?
It is best not to eat it raw or taste uncooked dough: flour is not ready-to-eat and can carry harmful microbes. Cook or bake it thoroughly before eating.
Is whole-grain wheat flour high in fibre?
Yes. It provides 11 g of fibre per 100 g, so even a small amount adds appreciably to the fibre in bread, pancakes or pastry.
Source: USDA FoodData Central 168893 · per 100 g · carbohydrate per EU label, fibre excluded
