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Whole wheat flour Calories
High-fiber whole grain flour
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
6.4mg · 40% DV
B6
0.34mg · 20% DV
Biotin
6µg · 20% DV
Minerals
Manganese
4mg · 174% DV
Selenium
70.7µg · 129% 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 is whole wheat flour darker and denser than white flour?
Whole wheat flour includes the bran and germ, which give it a darker color, fuller flavor, and denser texture. These parts also make the dough absorb more water.
Why does bread made with whole wheat flour rise less?
Bran particles can interfere with the gluten network, making it harder for dough to hold gas. Adequate hydration, kneading, and resting time can improve the rise.
Can whole wheat flour replace white flour cup for cup?
It can work in many recipes, but the result may be denser or drier if no adjustments are made. Add liquid gradually, and for lighter cakes or pastries, consider replacing only part of the white flour at first.
How should whole wheat flour be stored?
Keep it in an airtight container in a cool, dry, dark place. Refrigeration or freezing helps preserve it longer, especially after opening.
Does whole wheat flour go bad, and how can you tell?
Yes, its natural oils can become rancid over time. Discard it if it smells sour, paint-like, or stale, tastes unusually bitter, feels damp, or shows signs of insects.
Why does whole wheat flour dough need more water?
The bran and fiber-rich components absorb more water than refined flour. Letting the dough rest after mixing gives the flour time to hydrate and makes its texture easier to judge.
Is eating whole wheat flour foods at night a good idea?
It can fit into an evening meal; overall portion size and meal composition matter more than the clock. Pair whole wheat bread or pasta with protein foods such as yogurt, eggs, beans, or fish for a more satisfying meal.
Is whole wheat flour better before or after a workout?
Whole wheat bread, wraps, or pasta can provide useful carbohydrate before or after exercise when paired with protein. Very high-fiber meals immediately before intense training may cause digestive discomfort for some people.
Can people with coeliac disease or gluten sensitivity eat whole wheat flour?
No. Whole wheat flour is made from wheat and contains gluten, so it is not appropriate for people with coeliac disease or those medically advised to avoid gluten.
Does using whole wheat flour automatically make a baked product healthy?
Not necessarily. Added sugar, salt, fats, portion size, and the overall recipe still matter; check ingredient lists on packaged products labeled “whole wheat” to see whether whole wheat flour is listed first.
Have another question about Whole wheat flour?
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Nutrition data compiled from USDA FoodData Central and scientific sources.