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Wheat Flour

Flour, wheat, all-purpose, enriched, unbleached

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories358
% Daily Value
  • Total Fat 1,48 g2%
  • Saturated Fat —
  • Trans Fat —
  • Cholesterol —
  • Sodium 4 mg0%
  • Total Carbohydrate 73,2 g27%
  • Dietary Fiber —
  • Total Sugars —
  • Protein 13,1 g26%
  • Vitamin D —
  • Calcium 21 mg2%
  • Iron 5,41 mg30%
  • Potassium 135 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, wheat contains 358 kcal calories, 13,1g protein, and 159µg folate (b9) per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

359kcal
  • Protein15%(52 kcal)
  • Carbs82%(293 kcal)
  • Fat4%(13 kcal)

Nutrient density

33/ 100

Meets ≥10% Daily Value for 12 of 20 nutrients

Moderate nutrient density

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Melio can build a complete week of meals around Wheat 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 ratio33.8 : 1
favorable
  • Wheat Flour has a potassium-to-sodium ratio of 33.8:1, which is considered favorable for blood-pressure support.
  • Wheat Flour contains more iron per 100 g than raw spinach — 5 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

358 kcal18%
Protein

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

13,1 g26%
Carbohydrates

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

Also known as: Carbohydrates

73,2 g27%
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

1,48 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)

4 mg0%
Potassium

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

135 mg3%
Calcium

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

21 mg2%
Magnesium

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

33,3 mg8%
Phosphorus

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

115 mg9%
Iron

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

5,41 mg30%
Zinc

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

0,9 mg8%
Copper

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

0,17 mg19%
Manganese

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

0,88 mg38%
Selenium

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

14,2 µg26%
Molybdenum

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

27,7 µg62%
Vitamins▾
Vitamins
NutrientAmount% DV
Thiamin (B1)

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

Also known as: Vitamin B1, Thiamine

1,05 mg88%
Riboflavin (B2)

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

Also known as: Vitamin B2

0,47 mg36%
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

7,07 mg44%
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

159 µg40%
Other▾
Other
NutrientAmount% DV
Water

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

11,7 g—

Compare 3 USDA variants

Variants of Flour, wheat, all-purpose, enriched, bleached cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Flour, wheat, all-purpose, enriched, bleached78989036610,977,31,5
Flour, wheat, all-purpose, enriched, unbleachedcurrent78995135813,173,21,5
Flour, wheat, all-purpose, unenriched, unbleached7900183621274,61,7

Frequently asked questions about Wheat Flour

How many calories in Wheat Flour?

Wheat Flour contains 358 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Wheat Flour?

Wheat Flour contains 4 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Wheat Flour?

Per 100 grams, Wheat Flour contains 13.1 g protein, 73.2 g carbohydrates, and 1.48 g total fat.

Is Wheat Flour good for keto or low-carb?

Wheat Flour has 73.2 g carbs per 100 g — typically not a keto or low-carb staple.

Where does Wheat Flour nutrition data come from?

Nutrition data for Wheat Flour is sourced from USDA FoodData Central (FDC ID 789951). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/789951/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 Wheat Flour

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

3 meal ideas using Wheat Flour

Starter templates matched to Wheat 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 wheat Flour

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

  • Lunch

    Plant-based lunch with wheat Flour

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

  • Dinner

    Low-sodium dinner with wheat Flour

    Roast wheat 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: 789951), accessed 2020-04-01.

Published: 2020-04-01

More foods in Cereal Grains and Pasta

Use Wheat Flour in your next meal plan

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

Create a meal plan
Wheat Flour: 5.4 mg Iron, 4 mg Sodium per 100g + recipes | План харчування