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Raw flour Calories
High-carbohydrate, low-moisture grain product
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (shredded) of Raw flour (125 g) has 455 calories. That works out to 364 calories per 100 g. It contains 95.4 g of carbs, 12.9 g of protein, 1.3 g of fat and 3.4 g of fiber. Its 42.4 µg of Selenium covers 77% of the Daily Value. Its glycemic index is 85 (high), so it raises blood sugar quickly.
Raw flour Nutrition Facts
Selected: 1 cup (shredded) · 125 g
455
KCAL / 125G
Carbs
95.4g
· 35% DV
Protein
12.9g
· 26% DV
Fat
1.3g
· 2% DV
Fiber
3.4g
· 12% 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%
Raw flour nutrition facts table · 1 cup (shredded) (125 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 455 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | |
| Sodium | 2.5 mg | 0% |
| Total carbohydrate | 95.4 g | 35% |
| Fiber | 3.4 g | 12% |
| Protein | 12.9 g | 26% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Shredded Raw flour?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (shredded) | 125 g | 455 kcal |
| 1 tablespoon (whole) | 8 g | 29 kcal |
| 1 ounce (whole) | 28.4 g | 103 kcal |
| 1 serving (small) | 30 g | 109 kcal |
| 1 serving (medium) | 60 g | 218 kcal |
| ½ cup (half) | 62.5 g | 228 kcal |
| 100 g | 100 g | 364 kcal |
| 1 serving (large) | 100 g | 364 kcal |
Calculated from 364 calories per 100 g.
Frequently Asked Questions About Raw flour
Can you eat raw flour?
No, raw flour is not considered safe to eat. It can carry harmful bacteria such as E. coli or Salmonella because milling does not reliably kill germs. Use flour in food that will be thoroughly cooked, and avoid tasting uncooked batter or dough.
Why is raw flour unsafe even though it looks clean?
Raw flour can become contaminated with bacteria in the field or during handling, and its dry texture does not kill them. The flour may look and smell normal while still carrying germs that can cause food poisoning.
How do you heat-treat raw flour at home?
Spread the raw flour evenly and heat it using a reliable method that brings all of it to a food-safe temperature. Stirring helps prevent cool spots; use a food thermometer if possible. Let it cool before using, and keep it separate from raw ingredients.
Can raw flour make you sick?
Yes, raw flour can cause foodborne illness if it contains harmful bacteria. Symptoms can include diarrhea, stomach cramps, vomiting, and fever. Symptoms may take time to appear, so avoid eating more uncooked dough and seek medical care for severe illness or dehydration.
Is raw flour in cookie dough safe to eat?
No, ordinary cookie dough is not safe to eat before baking. Raw flour can contain harmful bacteria, and raw eggs may carry additional germs. For edible cookie dough, use heat-treated flour and an egg-free recipe or a pasteurized egg product intended for uncooked use.
Does baking raw flour kill bacteria?
Thorough baking generally kills harmful bacteria in flour, which is why baked goods are safer than uncooked dough. The flour must be cooked throughout; tasting batter before baking or handling baked food with contaminated hands can reintroduce risk.
How should raw flour be stored?
Keep raw flour tightly sealed in a cool, dry place, away from sunlight, moisture, and strong odors. A clean airtight container helps prevent pests and dampness. Store it separately from ready-to-eat foods to reduce the chance of cross-contamination.
Does raw flour go bad?
Yes, raw flour can lose freshness and may spoil, especially if exposed to moisture or heat. Discard it if it smells rancid or musty, shows mold, has changed color, or contains insects. A normal smell does not make it safe to eat uncooked.
Can you freeze raw flour?
Yes, raw flour can be frozen in a tightly sealed, moisture-proof package. Let it come to room temperature while still sealed before opening, so condensation does not dampen it. Freezing may help control pantry pests, but it does not reliably make raw flour safe to eat.
Can raw flour be added to a smoothie for extra thickness?
No, do not add ordinary raw flour to a smoothie. The flour will remain uncooked, so any harmful bacteria it carries may survive. Use a food specifically sold as ready to eat, or thicken the smoothie with cooked ingredients such as oats or cooked grains.
Raw flour Vitamins & Minerals
Vitamins
B5
0.55mg · 11% DV
Folate
32.5µg · 8% DV
Biotin
2.38µg · 8% DV
B1
0.08mg · 7% DV
Minerals
Selenium
42µg · 76% DV
Manganese
0.85mg · 37% DV
Copper
0.18mg · 20% DV
Phosphorus
135mg · 19% DV
Potassium ⭐
134mg · 4% DV
Sodium
2.5mg · 0% DV
Raw flour Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw flour
To burn the 455 calories in 1 cup (shredded) (125 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Raw flour?
Raw flour is a fine powder made by milling grains, most often wheat. It is an ingredient rather than a ready-to-eat food, used in breads, cakes, pastry, pasta and many other recipes. Flour should be cooked or baked as directed rather than eaten raw on its own.
Its mild flavour and dry, powdery texture make it easy to use in both sweet and savoury cooking. Around the world, it forms the base of familiar staples such as loaves, flatbreads and noodles, and can also thicken sauces. Raw flour is rich in carbohydrates and low in fat. For more fibre, choose a whole-grain flour where it suits the recipe, or pair flour-based dishes with vegetables and a source of protein.
How Nutritious Is Raw flour?
Nutrient density
Low
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
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.
Is Raw flour Processed?
NOVA 3
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 Raw flour Contain Allergens?
Contains these allergens:
Which Diets Is Raw 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
Raw flour Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.58g
Omega 6:3 ratio 10.6:1
Above the ideal 4:1 (10.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.