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Whole wheat flour Calories
Whole grain flour rich in fiber
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
0.5mg · 42% DV
B3
5.3mg · 33% DV
B6
0.34mg · 20% DV
Biotin
6µg · 20% DV
Minerals
Manganese
4mg · 174% DV
Selenium
70µg · 127% DV
Phosphorus
357mg · 51% DV
Magnesium
138mg · 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
0.43g
MONOUNSATURATED
0.31g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
Foods Similar to Whole wheat flour
Whole wheat flour — Frequently Asked Questions
Why does dough made with whole wheat flour often feel denser or stiffer?
Whole wheat flour contains bran and germ, which absorb more water than refined flour and can interrupt gluten development. Dough usually benefits from a bit more liquid and a short resting time before kneading.
Why does whole wheat bread sometimes rise less than white bread?
The bran in whole wheat flour can weaken the dough structure, so the loaf may not expand as much. Longer hydration, thorough kneading, and adequate proofing usually improve volume.
How should whole wheat flour be stored?
Because it contains natural oils from the germ, it keeps best in an airtight container in a cool, dry, dark place. For longer storage, refrigeration or freezing helps preserve freshness.
How can you tell if whole wheat flour has gone bad?
A rancid, bitter, or stale oily smell is a common warning sign. Visible pests, mold, clumping from moisture, or unusual discoloration also mean it should be discarded.
Can whole wheat flour replace white flour one-to-one in recipes?
Not always with the same texture. It often works well in pancakes, muffins, and rustic breads, but recipes that depend on a very light crumb may need extra liquid or a blend with white flour.
What foods pair well with whole wheat flour?
It pairs well with yogurt, eggs, cheese, legumes, nuts, and seeds for more balanced meals. In baking, ingredients like banana, apple, cinnamon, and olive oil can soften its hearty flavor.
Is whole wheat flour better before or after exercise?
Its higher fiber content can feel heavy right before intense training for some people. It is often more comfortable in regular meals or after exercise when paired with a protein source.
Who should be careful with whole wheat flour?
Anyone with celiac disease, wheat allergy, or medically diagnosed gluten sensitivity should avoid it because it contains gluten. People with sensitive digestion may also prefer smaller portions at first because the fiber can cause bloating.
Does whole wheat flour mean gluten-free or low-carb?
No, that is a common misconception. Whole wheat flour is made from wheat, so it contains gluten, and it is still primarily a carbohydrate-rich flour even though it also provides fiber and protein.
Why can whole wheat flour taste slightly bitter or more intense than white flour?
Its bran and germ give it a nuttier, earthier flavor than refined flour. Sweet spices, fruit, honey, or longer fermentation can help balance that stronger taste.
Have another question about Whole wheat flour?
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Nutrition data compiled from USDA FoodData Central and scientific sources.