1 cup (medium) of Whole wheat flour (120 g) has 408 calories. That works out to 340 calories per 100 g. It contains 86.4 g of carbs, 15.8 g of protein, 3 g of fat and 12.8 g of fiber. Its 4.6 mg of Manganese covers 198% of the Daily Value. Its glycemic index is 51 (medium), so it raises blood sugar at a moderate pace.

Whole wheat flour Nutrition Facts

Selected: 100 g

340

KCAL / 100G

Carbs

72g

· 26% DV

Protein

13.2g

· 26% DV

Fat

2.5g

· 3% DV

Fiber

10.7g

· 38% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 79% · Protein 15% · Fat 6%

Whole wheat flour Vitamins & Minerals

Vitamins

0.45mg · 38% DV

5.5mg · 34% DV

0.9mg · 18% DV

0.3mg · 18% DV

Minerals

Manganese

4mg · 174% DV

Selenium

70µg · 127% DV

Phosphorus

357mg · 51% DV

Magnesium

137mg · 33% DV

How Nutritious Is Whole wheat flour?

Nutrient density

High

65/ 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

Medium

56/ 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.

Whole wheat flour Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Whole wheat flour

To burn the 340 calories in 100 g:

🚶

84min

Walking (5 km/h)

🏃

35min

Running (8 km/h)

🚴

46min

Cycling

🏊

40min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

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:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

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

0.45g

MONOUNSATURATED

0.32g

POLYUNSATURATED

1.07g

⚖️

Omega 6:3 ratio 13.9:1

Above the ideal 4:1 (13.9:1).

Compare Whole wheat flour

🌾vs🥯

Whole wheat flour vs Poppy Seed Bagel75 kcal more per 100 g

→🌾vs🍚

Whole wheat flour vs Bulgur Pilaf220 kcal more per 100 g

→🌾vs🍝

Whole wheat flour vs Whole wheat pasta216 kcal more per 100 g

→🌾vs🥖

Whole wheat flour vs Breadstick70 kcal fewer per 100 g

→

Foods Similar to Whole wheat flour

🥯

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 Whole wheat flour

How many calories are in whole wheat flour?

Whole wheat flour contains 340 calories per 100 g. Per 100 g, it also provides 13.2 g protein, 72 g carbs, 2.5 g fat, and 10.7 g fiber.

Is whole wheat flour suitable for vegan or vegetarian diets?

Yes. Whole wheat flour is compatible with omnivore, vegetarian, vegan, Mediterranean, and flexitarian diets.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 22, 2026