1 cup (medium) of Flour (raw) (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 70 (high), so it raises blood sugar quickly.

Flour (raw) 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%

Flour (raw) Vitamins & Minerals

Vitamins

0.45mg · 38% DV

1.6mg · 10% DV

0.4mg · 8% DV

Biotin

2.5µg · 8% DV

Minerals

Selenium

28µg · 51% DV

Manganese

1mg · 43% DV

Phosphorus

108mg · 15% DV

Zinc

1mg · 9% DV

How Nutritious Is Flour (raw)?

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.

Flour (raw) 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 Flour (raw)

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 Flour (raw) 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 Flour (raw) 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 Flour (raw) Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Flour (raw) Fat Profile

SATURATED

0.16g

MONOUNSATURATED

0.14g

POLYUNSATURATED

0.54g

⚖️

Omega 6:3 ratio 6.7:1

Above the ideal 4:1 (6.7:1).

Compare Flour (raw)

🌾vs🥯

Flour (raw) vs Poppy Seed Bagel99 kcal more per 100 g

→🌾vs🍚

Flour (raw) vs Bulgur Pilaf244 kcal more per 100 g

→🌾vs🍝

Flour (raw) vs Whole wheat pasta240 kcal more per 100 g

→🌾vs🥖

Flour (raw) vs Breadstick46 kcal fewer per 100 g

→

Foods Similar to Flour (raw)

🥯

Poppy Seed Bagel

265 kcal

🍚

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

Frequently Asked Questions About Flour (raw)

Is it safe to eat raw flour?

No. Raw flour can carry bacteria introduced during production, so dough, cookie batter, and flour-thickened foods should be cooked thoroughly before eating.

Should flour be stored in the refrigerator?

A cool, dry, dark cupboard is fine for short-term storage. For longer storage, especially with whole-grain flours that contain more natural oils, use an airtight container in the refrigerator or freezer.

How can you tell whether flour has gone bad?

A sour, musty, moldy, or paint-like rancid smell is a warning sign. Discard flour with insects, webbing, damp clumps, or visible mold.

Can flour be frozen?

Yes. Freeze flour in an airtight container, then let the closed container come to room temperature before opening it to prevent condensation from adding moisture.

Do you need to sift flour before baking?

Not for every recipe, since most modern flour is already finely milled. Sifting is most useful for breaking up clumps and evenly mixing leavening agents in delicate cakes and sponge recipes.

Why can flour-based baking taste bitter or soapy?

Too much baking soda or baking powder, especially without enough acidic ingredients, can create a bitter or soapy flavor. Rancid flour or scorched flour can also cause unpleasant bitterness.

Can whole-wheat flour replace white flour one for one?

Not always. Whole-wheat flour absorbs more liquid and produces a denser result, so it often works best when liquid is adjusted gradually or when only part of the white flour is replaced at first.

Why is overmixing flour a problem?

When wheat flour is mixed with water, gluten forms a structure. That is useful for bread, but overmixing cakes, cookies, and tender pastries can make them tough or rubbery.

Is flour better before or after a workout?

Flour itself is not usually eaten alone; it is typically part of cooked foods such as bread, pancakes, or pasta. Before exercise, an easy-to-digest carbohydrate meal may be useful, while pairing the post-workout meal with protein supports recovery.

Is wheat flour a problem for everyone with gluten sensitivity?

Wheat flour contains gluten and is not appropriate for people with coeliac disease or a wheat allergy. For coeliac disease, even small amounts from cross-contact can matter, so choose reliably certified gluten-free alternatives.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026