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Raw wheat flour is high in carbohydrates, moderate in protein, low in fat. Rich in B vitamins and some minerals.
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
364
KCAL / 100G
Carbs
76.3g
· 86%
Protein
10.3g
· 12%
Fat
1g
· 2%
Fiber
2.7g
Vitamins
B1
0.4mg · 33% DV
B3
2.5mg · 16% DV
Folate
44µg · 11% DV
B5
0.5mg · 10% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
108mg · 15% DV
Selenium
6.5µg · 12% DV
Zinc
1mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
Contains these allergens:
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
SATURATED
0.16g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.46g
Omega 6:3 ratio 45:1
Above the ideal 4:1 (45:1).
Eating raw wheat flour is not recommended. Flour can carry bacteria such as Salmonella or harmful E. coli before cooking, so tasting raw dough or batter carries the same risk.
Grains can come into contact with microorganisms in the field, during transport, or at the mill. Being dry does not sterilize flour, so foods made with it should be cooked through.
Controlled oven heating can reduce the microbial risk in flour intended for no-bake recipes. Heat must reach the flour evenly, however, and fully cooking the finished recipe remains the most reliable option.
Keep flour in an airtight container in a cool, dry place away from sunlight. For longer storage, refrigeration or freezing can help limit insect activity and loss of freshness.
Yes, flour freezes well when sealed tightly in moisture-proof packaging. Let it return to room temperature while still sealed before opening to prevent condensation from getting into the flour.
Mold, insects, damp clumps, or a sour, musty, or stale-oil smell are signs that flour should be discarded. Sifting does not make contaminated or spoiled flour safe to use.
Standard white wheat flour has much of the bran and germ removed during milling, while whole-wheat flour retains more of the grain. Whole-wheat flour usually has a stronger grain flavor, darker color, and a heartier texture in baked goods.
Overmixing or overkneading can build too much gluten and make certain doughs tough. Mix only until the ingredients come together, then rest the dough for the time the recipe calls for.
A bitter or soapy flavor can result from too much baking soda or baking powder, poorly distributed leavening, or stale flour. Measure leaveners carefully, whisk them evenly into the flour, and check that the flour smells fresh.
Yes. Wheat flour contains gluten and is not suitable for people with celiac disease or a wheat allergy; airborne flour dust and shared work surfaces can also cause cross-contact.
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Nutrition data compiled from USDA FoodData Central and scientific sources.