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Bread Flour

Flour, bread, white, enriched, unbleached

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories363
% Daily Value
  • Total Fat 1,65 g2%
  • Saturated Fat —
  • Trans Fat —
  • Cholesterol —
  • Sodium 3 mg0%
  • Total Carbohydrate 72,8 g26%
  • Dietary Fiber —
  • Total Sugars —
  • Protein 14,3 g29%
  • Vitamin D —
  • Calcium 19 mg1%
  • Iron 5,55 mg31%
  • Potassium 127 mg3%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Flour, bread contains 363 kcal calories, 14,3g protein, and 33,3µg selenium per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

363kcal
  • Protein16%(57 kcal)
  • Carbs80%(291 kcal)
  • Fat4%(15 kcal)

Nutrient density

38/ 100

Meets ≥10% Daily Value for 14 of 20 nutrients

Moderate nutrient density

Use Bread Flour in your next meal plan

Melio can build a complete week of meals around Bread Flour (or any food in our database), tailored to your macro goals and dietary preferences.

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Category: Cereal Grains and Pasta

Low sodiumLow fatHigh ironVeganVegetarian
Potassium : Sodium ratio42.3 : 1
favorable
  • Bread Flour has a potassium-to-sodium ratio of 42.3:1, which is considered favorable for blood-pressure support.
  • Bread Flour contains more iron per 100 g than raw spinach — 6 mg vs 3 mg.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

363 kcal18%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

14,3 g29%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

72,8 g26%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

1,65 g2%
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

3 mg0%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

127 mg3%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

19 mg1%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

35,9 mg9%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

124 mg10%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

5,55 mg31%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

1,06 mg10%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,19 mg22%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

0,75 mg33%
Selenium

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

33,3 µg61%
Molybdenum

Trace mineral cofactor for enzymes that break down sulfur-containing amino acids and certain drugs.

36,6 µg81%
Vitamins▾
Vitamins
NutrientAmount% DV
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,95 mg79%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,44 mg34%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Also known as: Vitamin B3, Nicotinic Acid

6,56 mg41%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0,08 mg5%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

145 µg36%
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

10,7 g—

Frequently asked questions about Bread Flour

How many calories in Bread Flour?

Bread Flour contains 363 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Bread Flour?

Bread Flour contains 3 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Bread Flour?

Per 100 grams, Bread Flour contains 14.3 g protein, 72.8 g carbohydrates, and 1.65 g total fat.

Is Bread Flour good for keto or low-carb?

Bread Flour has 72.8 g carbs per 100 g — typically not a keto or low-carb staple.

Where does Bread Flour nutrition data come from?

Nutrition data for Bread Flour is sourced from USDA FoodData Central (FDC ID 790146). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/790146/nutrients.

Diet compatibility

  • Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
  • Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
  • High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
  • VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
  • VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.

Foods that pair well with Bread Flour

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Bread Flour.

3 meal ideas using Bread Flour

Starter templates matched to Bread Flour's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Plant-based breakfast with bread Flour

    A warm bowl of oats with bread Flour, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.

  • Lunch

    Plant-based lunch with bread Flour

    A warm grain bowl with bread Flour, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.

  • Dinner

    Low-sodium dinner with bread Flour

    Roast bread Flour with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 790146), accessed 2020-04-01.

Published: 2020-04-01

More foods in Cereal Grains and Pasta

Use Bread Flour in your next meal plan

Melio can build a complete week of meals around Bread Flour (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Bread Flour: 5.5 mg Iron, 3 mg Sodium per 100g + recipes | План харчування