1 cup (medium) of Wheat flour (120 g) has 437 calories. That works out to 364 calories per 100 g. It contains 91.6 g of carbs, 12.4 g of protein, 1.2 g of fat and 3.2 g of fiber. Its 33.6 µg of Selenium covers 61% of the Daily Value. Its glycemic index is 85 (high), so it raises blood sugar quickly.

What is Wheat flour?

Wheat flour is made by milling wheat kernels into a fine powder and is a staple ingredient in breads, pastries and everyday cooking. The pale, finely milled kind is common in many kitchens, while whole-wheat versions retain more of the grain’s bran and germ.

Its flavour is mild and its texture soft and powdery. Around the world, it is used for loaves, flatbreads, cakes, biscuits, pasta and to thicken sauces; the exact recipes vary by region. Wheat flour is mainly a source of carbohydrates, with some protein and fibre. For a more fibre-rich bake, you can replace part of the flour with whole-wheat flour, adjusting the liquid if the dough or batter feels too firm.

Wheat flour Nutrition Facts

Selected: 100 g

364

KCAL / 100G

Carbs

76.3g

· 28% DV

Protein

10.3g

· 21% DV

Fat

· 1% DV

Fiber

2.7g

· 10% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 86% · Protein 12% · Fat 2%

Wheat flour Vitamins & Minerals

Vitamins

0.45mg · 38% DV

1.6mg · 10% DV

0.11mg · 8% DV

0.4mg · 8% DV

Minerals

Selenium

28µg · 51% DV

Manganese

1mg · 43% DV

Phosphorus

108mg · 15% DV

Zinc

1mg · 9% DV

How Nutritious Is Wheat flour?

Nutrient density

Low

25/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Low

33/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Wheat flour Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Wheat flour

To burn the 364 calories in 100 g:

🚶

90min

Walking (5 km/h)

🏃

37min

Running (8 km/h)

🚴

50min

Cycling

🏊

42min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Wheat flour Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Wheat flour Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Wheat flour Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Wheat flour Fat Profile

SATURATED

0.16g

MONOUNSATURATED

0.13g

POLYUNSATURATED

0.49g

⚖️

Omega 6:3 ratio 11.3:1

Above the ideal 4:1 (11.3:1).

Compare Wheat flour

🌾vs🍚

Wheat flour vs Bulgur Pilaf244 kcal more per 100 g

→🌾vs🍝

Wheat flour vs Whole wheat pasta240 kcal more per 100 g

→🌾vs🥖

Wheat flour vs Breadstick46 kcal fewer per 100 g

→🌾vs🥯

Wheat flour vs Simit24 kcal more per 100 g

→

Foods Similar to Wheat flour

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Wheat flour

Is wheat flour the same as all-purpose flour?

Not always. All-purpose flour is a common type of wheat flour, usually milled from refined wheat, but “wheat flour” can also mean whole wheat flour or another wheat-based flour. Check the recipe’s intended flour type before swapping.

How should you store wheat flour?

Keep wheat flour in an airtight container in a cool, dry, dark place. A cupboard away from the oven and sink helps protect it from heat and moisture, which can cause clumping and shorten its shelf life.

Does wheat flour expire?

Yes, wheat flour can lose quality and eventually spoil. Discard it if it smells sour or rancid, has damp clumps, or shows signs of insects; a clean, dry appearance and neutral smell are good signs it is still usable.

Can you freeze wheat flour?

Yes, wheat flour can be frozen in an airtight, moisture-resistant package. Let it return to room temperature before opening the package, so condensation does not dampen the flour.

Can you eat raw wheat flour?

No, raw wheat flour is not safe to eat. Flour can carry harmful bacteria because it is not necessarily treated to kill them, so avoid tasting uncooked batter or dough and cook flour-containing foods thoroughly.

What is the difference between whole wheat flour and wheat flour?

Whole wheat flour includes the bran and germ as well as the inner part of the wheat kernel. Unqualified “wheat flour” often refers to refined flour, though the label or recipe should clarify which kind is meant.

Can wheat flour replace self-rising flour?

Yes, but plain wheat flour will not make baked goods rise on its own like self-rising flour. You need to add the leavening ingredients specified by the recipe; otherwise biscuits, cakes, or quick breads may turn out dense.

Why is my wheat flour dough sticky?

Wheat flour dough is often sticky when it contains more liquid than the flour can absorb, or before the flour has had time to hydrate. Let it rest briefly, then add small amounts of flour only if it remains difficult to handle.

How do you measure wheat flour for baking?

For the most consistent result, weigh wheat flour using the amount specified in the recipe. If measuring by volume, fluff the flour first, spoon it gently into the cup, and level the top rather than scooping directly from the bag.

Can wheat flour be used to make pizza dough?

Yes, wheat flour works well for pizza dough. A flour with enough protein helps the dough stretch and hold its shape; kneading it and allowing it to rise before shaping also improves its texture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026