White Wheat Flour
Wheat flour, white, tortilla mix, enriched
Nutrition Facts
- Total Fat 10,63 g14%
- Saturated Fat 4,1 g21%
- Trans Fat —
- Cholesterol 0 mg0%
- Sodium 677 mg29%
- Total Carbohydrate 67,14 g24%
- Dietary Fiber —
- Total Sugars —
- Protein 9,66 g19%
- Vitamin D 0 µg0%
- Calcium 205 mg16%
- Iron 7,05 mg39%
- Potassium 100 mg2%
100g of Wheat flour, white contains 405 kcal calories, 9,66g protein, and 7,05mg iron per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein10%(39 kcal)
- Carbs67%(269 kcal)
- Fat24%(96 kcal)
Nutrient density
Meets ≥10% Daily Value for 16 of 27 nutrients
Moderate nutrient densityUse White Wheat Flour in your next meal plan
Melio can build a complete week of meals around White Wheat Flour (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan- White Wheat Flour has a potassium-to-sodium ratio of 0.1:1, which is considered poor for blood-pressure support.
- White Wheat Flour contains more iron per 100 g than raw spinach — 7 mg vs 3 mg.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 405 kcal | 20% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 9,66 g | 19% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 67,14 g | 24% |
| 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 | 10,63 g | 14% |
Minerals▾
| Nutrient | Amount | % 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) | 677 mg | 29% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 100 mg | 2% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 205 mg | 16% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 21 mg | 5% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 210 mg | 17% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 7,05 mg | 39% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 0,64 mg | 6% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,1 mg | 11% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,61 mg | 27% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 4,1 g | 21% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 4,54 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 1,52 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 0 mg | 0% |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 0 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 0 mg | 0% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0 µg | 0% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 1,64 mg | 11% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 1,1 µg | 1% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,74 mg | 61% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,49 mg | 38% |
| 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 | 5,82 mg | 36% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,39 mg | 8% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,04 mg | 2% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 136 µg | 34% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0 µg | 0% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 11,1 mg | 2% |
Amino acids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Lysine | 0,21 g | — |
| Leucine | 0,66 g | — |
| Isoleucine | 0,33 g | — |
| Valine | 0,39 g | — |
| Threonine | 0,26 g | — |
| Methionine | 0,17 g | — |
| Phenylalanine | 0,49 g | — |
| Tryptophan | 0,12 g | — |
| Histidine | 0,22 g | — |
| Arginine | 0,39 g | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 10,08 g | — |
Compare 8 USDA variants
| Variant | FDC ID | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Wheat flour, white, all-purpose, enriched, bleached | 168894 | 364 | 10,3 | 76,3 | 1 |
| Wheat flour, white, all-purpose, self-rising, enriched | 168895 | 354 | 9,9 | 74,2 | 1 |
| Wheat flour, white, bread, enriched | 168896 | 361 | 12 | 72,5 | 1,7 |
| Wheat flour, white, all-purpose, enriched, unbleached | 168936 | 364 | 10,3 | 76,3 | 1 |
| Wheat flour, white, cake, enriched | 169723 | 362 | 8,2 | 78 | 0,9 |
| Wheat flour, white, tortilla mix, enrichedcurrent | 169724 | 405 | 9,7 | 67,1 | 10,6 |
| Wheat flour, white, all-purpose, enriched, calcium-fortified | 169754 | 364 | 10,3 | 76,3 | 1 |
| Wheat flour, white, all-purpose, unenriched | 169761 | 364 | 10,3 | 76,3 | 1 |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated40%(4,1 g)
- Monounsaturated45%(4,54 g)
- Polyunsaturated15%(1,52 g)
Household serving sizes
g- cup
- 111 g
Frequently asked questions about White Wheat Flour
How many calories in White Wheat Flour?
White Wheat Flour contains 405 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in White Wheat Flour?
White Wheat Flour contains 677 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in White Wheat Flour?
Per 100 grams, White Wheat Flour contains 9.66 g protein, 67.14 g carbohydrates, and 10.63 g total fat.
Is White Wheat Flour good for keto or low-carb?
White Wheat Flour has 67.1 g carbs per 100 g — typically not a keto or low-carb staple.
Where does White Wheat Flour nutrition data come from?
Nutrition data for White Wheat Flour is sourced from USDA FoodData Central (FDC ID 169724). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/169724/nutrients.
Diet compatibility
- High calciumDelivers at least 20% of the Daily Value for calcium per 100 g — a meaningful contribution to bone-health targets.
- High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
- Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
- 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 White Wheat Flour
Complementary ingredients from related USDA categories — useful starting points when planning a meal around White Wheat Flour.
3 meal ideas using White Wheat Flour
Starter templates matched to White 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 white Wheat Flour
A warm bowl of oats with white Wheat Flour, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.
- Lunch
Plant-based lunch with white Wheat Flour
A warm grain bowl with white Wheat Flour, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.
- Dinner
Simple dinner with white Wheat Flour
Pair white Wheat Flour with a lean protein and roasted seasonal vegetables for a weekday dinner that comes together in under 30 minutes.
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: 169724), accessed 2019-04-01.
Published: 2019-04-01
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Use White Wheat Flour in your next meal plan
Melio can build a complete week of meals around White Wheat Flour (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan