Food Groups
Ready & Packaged Foods12 ›Vegetables & Legumes12 ›Desserts & Confectionery8 ›Meat & Protein10 ›Grains & Bakery6 ›Beverages6 ›Milk & Dairy4 ›Natural & Other Foods14 ›Categories
Category
Canned & Jarred ProductsBrowse every food in this category.
Canned & Jarred ProductsSee all products →Category
Packaged Breakfast ProductsBrowse every food in this category.
Packaged Breakfast ProductsSee all products →Category
Other Packaged FoodsBrowse every food in this category.
Other Packaged FoodsSee all products →Category
Radishes & BrassicasBrowse every food in this category.
Radishes & BrassicasSee all products →Category
Ice Cream & Frozen DessertsBrowse every food in this category.
Ice Cream & Frozen DessertsSee all products →Category
Puddings & Cream DessertsBrowse every food in this category.
Puddings & Cream DessertsSee all products →Category
Plant Protein & TofuBrowse every food in this category.
Plant Protein & TofuSee all products →Category
Protein Products & PowdersBrowse every food in this category.
Protein Products & PowdersSee all products →Category
Other High-Protein FoodsBrowse every food in this category.
Other High-Protein FoodsSee all products →Category
Bread & Grain BakeryBrowse every food in this category.
Bread & Grain BakerySee all products →Category
Oats & Breakfast CerealsBrowse every food in this category.
Oats & Breakfast CerealsSee all products →Category
Wheat, Flour & BulgurBrowse every food in this category.
Wheat, Flour & BulgurSee all products →Category
Fruit & Vegetable JuicesBrowse every food in this category.
Fruit & Vegetable JuicesSee all products →Category
Water & Mineral WaterBrowse every food in this category.
Water & Mineral WaterSee all products →Category
Energy, Sports, Smoothie & OtherBrowse every food in this category.
Energy, Sports, Smoothie & OtherSee all products →Category
Yoghurt, Kefir & AyranBrowse every food in this category.
Yoghurt, Kefir & AyranSee all products →Category
Butter, Cream & OtherBrowse every food in this category.
Butter, Cream & OtherSee all products →Category
Other / Processed SeafoodBrowse every food in this category.
Other / Processed SeafoodSee all products →Category
Other / Dried FruitsBrowse every food in this category.
Other / Dried FruitsSee all products →Category
Herbs & Spice BlendsBrowse every food in this category.
Herbs & Spice BlendsSee all products →
🌾
Whole wheat flour Calories
Flour made from whole wheat, rich in fiber and vitamins.
CALORIES
GI
POTASSIUM
FIBER
Whole wheat flour Nutrition Facts
Selected: 100 g
340
KCAL / 100G
Carbs
72.6g
· 79%
Protein
13.2g
· 14%
Fat
2.5g
· 7%
Fiber
10.7g
Whole wheat flour Vitamins & Minerals
Vitamins
B1
0.45mg · 38% DV
B3
5.5mg · 34% DV
Biotin
6µg · 20% DV
B5
0.95mg · 19% DV
Minerals
Manganese
4mg · 174% DV
Selenium
70µg · 127% DV
Phosphorus
357mg · 51% DV
Magnesium
137mg · 33% DV
Whole wheat flour Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Whole 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 Whole wheat flour Contain Allergens?
Contains these allergens:
Which Diets Is Whole 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
Whole wheat flour Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.3g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 7.3:1
Above the ideal 4:1 (7.3:1).
Foods Similar to Whole wheat flour
Whole wheat flour — Frequently Asked Questions
What is the practical difference between whole wheat flour and white flour?
Whole wheat flour includes more of the bran and germ, so it has a nuttier flavor, darker color, and denser texture. Doughs usually need more water and often rise a bit less than those made with white flour.
Why does dough made with whole wheat flour feel heavier or stickier?
Its higher fiber content absorbs and holds more water, so the same recipe can behave differently than white flour. Letting the dough rest after mixing often improves texture and handling.
Does whole wheat flour reduce how much bread rises?
It can, because bran particles may interfere with gluten development and create a tighter crumb. Longer fermentation, thorough kneading, or blending with a finer flour can help improve lift.
Can whole wheat flour be used for pancakes, crepes, or cookies?
Yes, but the result is usually heartier and less delicate than with refined flour. Using part whole wheat and part another flour often gives a softer texture.
Is whole wheat flour better before or after a workout?
Because it is fiber-rich, some people find it too filling right before exercise. It is often more comfortable a few hours before training, while after exercise it pairs well with a protein source in a balanced meal.
Why can whole wheat flour go rancid faster than white flour?
The germ contains natural oils that spoil more quickly than the mostly starchy portion left in refined flour. Heat, light, and air speed this up, so storage matters more.
How should whole wheat flour be stored after opening?
Keep it sealed in a cool, dry, dark place for short-term use. In warm kitchens or if you buy it in bulk, the fridge or freezer can help preserve freshness longer.
Can whole wheat flour be frozen?
Yes, it freezes well in an airtight container or tightly sealed bag. Let it come back toward room temperature before baking to reduce condensation issues.
Who should be careful with whole wheat flour?
People with celiac disease or other gluten-related disorders should avoid it because it contains gluten. Those not used to high-fiber foods may also want to increase intake gradually to limit bloating or discomfort.
What should whole wheat flour be paired with for a more balanced meal?
Whole wheat baked foods are often more satisfying when paired with protein- and fat-rich foods such as yogurt, eggs, cheese, legumes, or nut butters. That combination can support steadier fullness than eating a flour-based food on its own.
Have another question about Whole wheat flour?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.