Know what’s on your plate
Whole wheat flour
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 369 kcal —
- Protein 15 g 29%
- Carbohydrate 60 g 22%
- Fat 3.2 g 4%
- Saturated fat 0.5 g 3%
- Fibre 8.9 g 32%
- Sugars 1 g —
- Sodium 0.81 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) 0.4 mg 33%
- Riboflavin (B2) 0.11 mg 8%
- Niacin (B3) 4.9 mg 31%
- Pantothenic acid (B5) 0.6 mg 12%
- Vitamin B6 0.21 mg 13%
- Folate (B9) 65.8 µg 16%
- Vitamin B12 0 µg 0%
- Choline 31.2 mg 6%
Minerals
- Calcium 26.4 mg 2%
- Iron 3.4 mg 19%
- Magnesium 116 mg 28%
- Phosphorus 339 mg 27%
- Potassium 292 mg 6%
- Zinc 3.1 mg 28%
- Copper 0.38 mg 42%
- Manganese 2.7 mg 117%
- Selenium 65.7 µg 119%
Similar foods
- Wholemeal wheat flour282 kcal / 100 g
- Whole-grain triticale flour338 kcal / 100 g
- Whole-grain wheat flourincludes foods for usda's food distribution program340 kcal / 100 g
- Soft whole grain wheat flour332 kcal / 100 g
- Soft wheat whole-grain flour332 kcal / 100 g
- Spelt wholemeal flour335 kcal / 100 g
- Plain wholemeal wheat flourwholemeal, plain328 kcal / 100 g
- Brown wheat flour339 kcal / 100 g
- Wholewheatpre-cooked, raw359 kcal / 100 g
- Wholemeal rye flour312 kcal / 100 g
Questions about Whole wheat flour
Can you swap whole wheat flour for plain flour in a recipe?
Often, but whole wheat flour absorbs more liquid and makes a denser bake. For cakes and biscuits, start by replacing about a quarter to half of the plain flour; for bread, use a recipe written for whole wheat flour or add extra water gradually.
Why does whole wheat bread need more water?
The bran in whole wheat flour absorbs water, so dough can feel stiff if you use the amount intended for white flour. Mix the dough, leave it to rest for 20–30 minutes, then add a little more water if it still feels dry.
How do you make bread with whole wheat flour rise well?
Knead until the dough is elastic, then let it rise until roughly doubled; whole wheat dough may take longer than white dough. A loaf made entirely with whole wheat flour is usually denser, so many bakers combine it with strong white bread flour.
How should you store whole wheat flour?
Keep it in an airtight container in a cool, dry cupboard, away from sunlight and strong-smelling foods. For longer storage, freeze it in a sealed bag; bring it to room temperature before baking so it does not cool the dough.
What can you bake with whole wheat flour besides bread?
It works well in pancakes, muffins, savoury scones and pastry for quiche. Its nutty flavour pairs especially well with oats, seeds, grated apple, cinnamon and mature cheese.
Is whole wheat flour the same as wholemeal flour?
They generally mean flour made from the whole wheat grain, including the bran and germ, though names and milling grades can differ between producers. Check that the ingredient is whole wheat rather than a blend containing mostly refined flour.
Is whole wheat flour a good source of fibre?
Yes. A 100 g amount provides 8.9 g of fibre, and it is also a source of manganese, copper, vitamin B1, vitamin B3, selenium and folate.
Can you eat raw whole wheat flour?
It is best not to eat raw flour or uncooked dough: flour is not ready-to-eat and can carry harmful microbes. Bake or cook it thoroughly before eating.
Source: Canadian Nutrient File 4500 · per 100 g · carbohydrate per EU label, fibre excluded
