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Wheat flour Calories
All-purpose flour, source of carbohydrates and protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Wheat flour (120 g) has 437 calories. That works out to 364 calories per 100 g. It contains 91.6 g of carbs, 12.4 g of protein, 1.2 g of fat and 3.2 g of fiber. Its 33.6 µg of Selenium covers 61% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Wheat flour Nutrition Facts
Selected: 1 cup (medium) · 120 g
437
KCAL / 120G
Carbs
91.6g
· 33% DV
Protein
12.4g
· 25% DV
Fat
1.2g
· 2% DV
Fiber
3.2g
· 11% 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%
Wheat flour nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 437 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 91.6 g | 33% |
| Fiber | 3.2 g | 11% |
| Protein | 12.4 g | 25% |
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 Wheat flour?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 437 kcal |
| 1 g | 1 g | 4 kcal |
| 1 tablespoon (small) | 8 g | 29 kcal |
| 1 tablespoon (large) | 15 g | 55 kcal |
| 1 piece (small) | 30 g | 109 kcal |
| 1 serving (medium) | 50 g | 182 kcal |
| ½ cup (small) | 60 g | 218 kcal |
| 100 g | 100 g | 364 kcal |
| 2 cup (large) | 240 g | 874 kcal |
Calculated from 364 calories per 100 g.
Frequently Asked Questions About Wheat flour
What is wheat flour?
Wheat flour is made by grinding wheat kernels, and it is used in foods such as bread, cakes, and pasta. The term can cover several types, including refined white flour and whole-wheat flour, which differ in how much of the kernel they retain.
Is wheat flour the same as all-purpose flour?
Not always. All-purpose flour is usually a refined wheat flour blended or milled for general baking, while “wheat flour” can also mean whole-wheat or another wheat-based flour. Check the product name to tell which kind a recipe calls for.
What is the difference between whole-wheat flour and white wheat flour?
Whole-wheat flour includes the bran and germ as well as the starchy part of the wheat kernel. White wheat flour has most of the bran and germ removed, so it is lighter in color and usually makes a softer-textured bake.
Can you use wheat flour instead of bread flour?
Yes, you can usually use all-purpose wheat flour instead of bread flour, but the loaf may be less chewy and rise a little differently. Bread flour is milled to produce a stronger gluten structure, which helps bread hold its shape.
How should you store wheat flour?
Store wheat flour in an airtight container in a cool, dry, dark place. Keep it away from the stove and other sources of heat or moisture, which can encourage clumping, spoilage, or pantry pests.
Does wheat flour go bad?
Yes. Wheat flour can lose freshness over time, and moisture can make it moldy. Discard it if it smells sour or rancid, has changed color, or feels damp or unusually clumpy; a dry, airtight container helps preserve it.
Can you eat raw wheat flour?
No, raw wheat flour should not be eaten because flour can carry harmful bacteria even when it looks clean. Cooking or baking it thoroughly makes it safer; avoid tasting uncooked batter or dough made with wheat flour.
Why should you sift wheat flour?
Sifting wheat flour breaks up lumps and distributes it more evenly through a batter or dough. It is especially useful when the flour has been packed tightly in storage, though many everyday recipes work without sifting if you whisk the flour first.
Can wheat flour be frozen?
Yes, wheat flour can be frozen in a tightly sealed, moisture-proof bag or container. Let it return to room temperature while still sealed before opening, which helps prevent condensation from dampening the flour.
How do you make self-rising flour from wheat flour?
Self-rising flour is wheat flour with baking powder and salt already mixed in. You can make a substitute by combining plain wheat flour with baking powder and a little salt, but use the proportions specified by your recipe.
Wheat flour Vitamins & Minerals
Vitamins
B1
0.54mg · 45% DV
B3
1.56mg · 10% DV
B5
0.48mg · 10% DV
Folate
31.2µg · 8% DV
Minerals
Selenium
34µg · 62% DV
Manganese
0.84mg · 37% DV
Phosphorus
130mg · 19% DV
Copper
0.12mg · 13% DV
Potassium ⭐
128mg · 4% DV
Sodium
2.4mg · 0% DV
Wheat flour Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wheat flour
To burn the 437 calories in 1 cup (medium) (120 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 Wheat flour?
Wheat flour is made by milling wheat grains and is a pantry staple used to give structure to breads, pastries and many other baked goods. Depending on how it is milled, it can suit everything from a soft cake to a chewy loaf; it is also used to thicken sauces and soups.
Its flavour is mild, so it works in both savoury and sweet recipes. Across the English-speaking world, it is commonly used for homemade bread, pancakes, biscuits, cakes and pastry. It is mainly a source of carbohydrates, with some protein. If you want more fibre in a recipe, replace part of the flour with whole-wheat flour, adding a little extra liquid if the dough feels dry.
How Nutritious Is Wheat 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 Wheat 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 Wheat flour Contain Allergens?
Contains these allergens:
Which Diets Is 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
Wheat flour Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 11.6:1
Above the ideal 4:1 (11.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.