Wheat Flour
The base of most of the world's breads, flatbreads and baked goods.
Nutrition per 100 g
Standardised to 100 g of wheat flour, dry for fair comparison. Typical serving: 50 g dry — 182 kcal per 50 g serving.
| Nutrient | Per 100 g | Per serving (50 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 364 kcal | 182 kcal | 100 kcal |
| Protein | 10.4 g | 5.2 g | 2.9 g |
| Carbohydrate | 76 g | 38 g | 20.9 g |
| Fat | 1 g | 0.5 g | 0.3 g |
| Fibre | 2.8 g | 1.4 g | 0.8 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of wheat flour, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (50 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Thiamin | 0.5 mg | 0.25 mg | 42% |
| Riboflavin | 0.13 mg | 0.065 mg | 10% |
| Niacin | 5.6 mg | 2.8 mg | 35% |
| Vitamin B6 | 0.27 mg | 0.14 mg | 16% |
| Folate | 39 µg | 19.5 µg | 10% |
| Minerals | |||
| Calcium | 38 mg | 19 mg | 3% |
| Iron | 3.9 mg | 2 mg | 22% |
| Magnesium | 136 mg | 68 mg | 32% |
| Phosphorus | 352 mg | 176 mg | 28% |
| Potassium | 376 mg | 188 mg | 8% |
| Sodium | 3 mg | 1.5 mg | <1% |
| Zinc | 3.2 mg | 1.6 mg | 29% |
| Selenium | 23.6 µg | 11.8 µg | 43% |
| Copper | 0.45 mg | 0.23 mg | 50% |
| Manganese | 3.6 mg | 1.8 mg | 157% |
Source: USDA FoodData Central — Flour, whole wheat, unenriched
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat wheat flour?
- Fortified in many countries with iron and B vitamins.
- Endlessly versatile and cheap.
How to include it
- Swap a third for wholemeal in everyday baking.
- Use for flatbreads that need only flour, water and salt.
Things to consider
- White flour is far lower in fibre than wholemeal.
- Not suitable for coeliac disease.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Whole Wheat Bread
Bread made with the whole grain, giving two to three times the fibre of white.
- kcal
- 247
- protein
- 12.2 g
- fibre
- 6.7 g
per 100 g · Typical serving: 2 slices (60 g)
Chapati
Unleavened wholemeal flatbread eaten daily across South Asia and East Africa.
- kcal
- 300
- protein
- 9 g
- fibre
- 7 g
per 100 g · Typical serving: 1 chapati (50 g)
Semolina, dry
Coarse durum wheat used for pasta, couscous and milk puddings.
- kcal
- 360
- protein
- 12.6 g
- fibre
- 4 g
per 100 g · Typical serving: 50 g dry
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