Whole wheat flour

Grain

Item Rating: 83/100

1 serving (120 grams) contains 407 calories, 16.0 grams of protein, 2.2 grams of fat, and 86.0 grams of carbohydrates.

Nutrition Information

1 cup (125g)

Calories		424.0
% Daily Value*
Total Fat		2.3 g	2%
	Saturated Fat	0.4 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.1 mg	0%
Total Carbohydrates		89.6 g	32%
	Dietary Fiber	12.7 g	45%
	Sugars	0.4 g
protein		16.7 g	33%
Vitamin D		0 mcg	0%
Calcium		34.4 mg	2%
Iron		3.8 mg	21%
Potassium		421.9 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🥩 High protein

Source of Calories

Fat: 20 cal (4.6%)

Protein: 66 cal (15.0%)

Carbs: 358 cal (80.4%)

About Whole wheat flour

Whole wheat flour is a type of flour made by grinding the entire wheat kernel, including the bran, germ, and endosperm. It has roots in ancient agricultural practices and today is a staple ingredient in many global cuisines, including Indian, Middle Eastern, and Western baking traditions. Unlike refined white flour, whole wheat flour retains its fiber and more of its nutrients, making it a healthier alternative. A 100-gram serving provides approximately 340 calories, 13 grams of protein, 2.5 grams of fat, 10 grams of dietary fiber, and is a good source of vitamins like B1 (thiamin) and minerals such as magnesium, iron, and zinc. Its robust flavor and dense texture make it ideal for bread, pasta, and baked goods with a hearty quality.

Health Benefits

• Rich in dietary fiber, which supports digestive health and helps regulate blood sugar levels.
• Contains B vitamins, such as thiamin and niacin, essential for energy metabolism and brain function.
• Provides magnesium, a mineral that supports muscle and nerve function and helps maintain healthy blood pressure.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegan, vegetarian, high-fiber diets

Not suitable for: Gluten-free diets, low-carbohydrate diets, wheat-allergy diets

Selection and Storage

Store whole wheat flour in an airtight container in a cool, dry place to prevent it from becoming rancid. For longer shelf life, refrigerate or freeze it to maintain freshness.

Common Questions About Whole wheat flour Nutrition

Is whole wheat flour high in protein?

Whole wheat flour contains about 13 grams of protein per cup (120 grams), making it a moderate source of protein compared to other grains. In addition to protein, it also provides essential nutrients like magnesium, iron, and B vitamins.

Can I eat whole wheat flour on a keto diet?

Whole wheat flour is not suitable for a keto diet because it is high in carbohydrates, with approximately 95 grams of net carbs per cup. Keto diets typically require significantly lower carbohydrate intake to maintain ketosis.

What are the health benefits or concerns of whole wheat flour?

Whole wheat flour is rich in dietary fiber, with about 14 grams per cup, which supports digestive health and helps manage blood sugar levels. However, it contains gluten, which can cause issues for individuals with celiac disease or gluten sensitivity.

How much whole wheat flour should I use per serving?

Portion sizes vary depending on the recipe and dietary goals, but generally, 1/4 cup of whole wheat flour (around 30 grams) is a standard serving in baked goods recipes. This portion size contains approximately 100 calories, 3 grams of protein, and 3.5 grams of fiber.

How does whole wheat flour compare to all-purpose flour?

Whole wheat flour is more nutrient-dense than all-purpose flour, offering higher amounts of fiber, protein, and vitamins due to its inclusion of the wheat germ and bran. However, whole wheat flour has a heartier texture and can produce denser baked goods compared to the softer texture of all-purpose flour.

Data Sources & Scientific References