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Whole Wheat Flour

Flour, whole wheat, unenriched

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories370
% Daily Value
  • Total Fat 2,73 g3%
  • Saturated Fat —
  • Trans Fat —
  • Cholesterol —
  • Sodium 3 mg0%
  • Total Carbohydrate 71,2 g26%
  • Dietary Fiber 10,6 g38%
  • Total Sugars —
  • Protein 15,1 g30%
  • Vitamin D —
  • Calcium 38 mg3%
  • Iron 3,86 mg21%
  • Potassium 376 mg8%
* 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, whole wheat contains 370 kcal calories, 15,1g protein, and 23,6µg selenium per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

370kcal
  • Protein16%(60 kcal)
  • Carbs77%(285 kcal)
  • Fat7%(25 kcal)

Nutrient density

45/ 100

Meets ≥10% Daily Value for 17 of 21 nutrients

Moderate nutrient density

Use Whole Wheat Flour in your next meal plan

Melio can build a complete week of meals around Whole 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

High fiberLow sodiumLow fatHigh ironHigh potassiumVeganVegetarian
Potassium : Sodium ratio125.3 : 1
favorable
  • Whole Wheat Flour has a potassium-to-sodium ratio of 125.3:1, which is considered favorable for blood-pressure support.

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

370 kcal19%
Protein

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

15,1 g30%
Carbohydrates

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

Also known as: Carbohydrates

71,2 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

2,73 g3%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

10,6 g38%
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.

376 mg8%
Calcium

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

38 mg3%
Magnesium

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

136 mg32%
Phosphorus

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

352 mg28%
Iron

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

3,86 mg21%
Zinc

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

3,24 mg29%
Copper

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

0,45 mg50%
Manganese

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

3,56 mg155%
Selenium

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

23,6 µg43%
Molybdenum

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

58,5 µg130%
Vitamins▾
Vitamins
NutrientAmount% DV
Thiamin (B1)

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

Also known as: Vitamin B1, Thiamine

0,5 mg42%
Riboflavin (B2)

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

Also known as: Vitamin B2

0,13 mg10%
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

5,55 mg35%
Vitamin B6

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

Also known as: Pyridoxine

0,27 mg16%
Folate (B9)

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

Also known as: Vitamin B9, Folic Acid, Folacin

39 µg10%
Other▾
Other
NutrientAmount% DV
Water

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

9,44 g—

Frequently asked questions about Whole Wheat Flour

How many calories in Whole Wheat Flour?

Whole Wheat Flour contains 370 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Whole Wheat Flour?

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

What are the macros in Whole Wheat Flour?

Per 100 grams, Whole Wheat Flour contains 15.1 g protein, 71.2 g carbohydrates, and 2.73 g total fat.

Is Whole Wheat Flour good for keto or low-carb?

Whole Wheat Flour has 71.2 g carbs per 100 g — typically not a keto or low-carb staple.

Where does Whole Wheat Flour nutrition data come from?

Nutrition data for Whole Wheat Flour is sourced from USDA FoodData Central (FDC ID 790085). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/790085/nutrients.

Diet compatibility

  • High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
  • 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.
  • High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
  • 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 Whole Wheat Flour

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

3 meal ideas using Whole Wheat Flour

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

  • Breakfast

    Fiber-rich breakfast bowl featuring whole Wheat Flour

    Combine whole Wheat Flour with rolled oats, Greek yogurt, and berries for a breakfast that clears 12 g of fiber and keeps you full through the morning.

  • Lunch

    Plant-based lunch with whole Wheat Flour

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

  • Dinner

    Low-sodium dinner with whole Wheat Flour

    Roast whole 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: 790085), accessed 2020-04-01.

Published: 2020-04-01

More foods in Cereal Grains and Pasta

Use Whole Wheat Flour in your next meal plan

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

Create a meal plan
Whole Wheat Flour: 11 g Fiber per 100g + recipes | План харчування