1 cup (medium) of White 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 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 85 (high), so it raises blood sugar quickly.

White 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%

White wheat flour nutrition facts table · 1 cup (medium) (120 g)

Nutrient	Amount	% DV
Calories	437 kcal
Total fat	1.2 g	2%
Saturated fat	0.19 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 White wheat flour?

Serving	Amount	Calories
1 cup (medium)	120 g	437 kcal
1 g	1 g	4 kcal
1 teaspoon (small)	3 g	11 kcal
1 tablespoon (medium)	8 g	29 kcal
1 serving (medium)	30 g	109 kcal
½ cup (small)	60 g	218 kcal
100 g	100 g	364 kcal
2 cup (large)	240 g	874 kcal
1 pack (large)	1000 g	3640 kcal

Calculated from 364 calories per 100 g.

Frequently Asked Questions About White wheat flour

Is white wheat flour the same as all-purpose flour?

Usually, yes: white wheat flour refers to refined flour milled from wheat, and all-purpose flour is the common general-use version. It is not the same as white whole-wheat flour, which keeps the bran and germ despite its lighter color.

Can you use white wheat flour instead of bread flour?

Yes, you can use white wheat flour in place of bread flour, but the loaf may be less chewy and rise differently because bread flour usually has more protein. Avoid adding extra flour automatically; judge the dough by its texture.

How should you store white wheat flour?

Keep white wheat flour in an airtight container in a cool, dry, dark cupboard, away from the stove and strong-smelling foods. A tightly sealed container helps prevent moisture, pantry pests, and unwanted odors from affecting the flour.

Can white wheat flour be used for cakes?

Yes, white wheat flour works well in many cakes because its fine texture produces a tender crumb. Measure it without packing it down, and mix only until the ingredients are combined to avoid developing excess gluten and making the cake tough.

Can you freeze white wheat flour?

Yes, white wheat flour can be frozen in a sealed, moisture-proof container. Let it return to room temperature before opening the container so condensation does not dampen the flour; discard it if it develops an unusual smell or signs of pests.

Does white wheat flour need to be sifted?

No, sifting white wheat flour is not essential for every recipe. It can break up lumps and help flour combine evenly in delicate cakes, but for most everyday baking you can simply whisk the flour or measure it as directed.

Can white wheat flour replace whole-wheat flour in a recipe?

Yes, white wheat flour can replace whole-wheat flour, but baked goods will be lighter and less hearty. Since it absorbs less liquid than whole-wheat flour, the dough or batter may need less liquid; adjust gradually rather than changing the whole amount at once.

How can you tell if white wheat flour has gone bad?

White wheat flour may be spoiled if it smells sour or stale, has damp clumps, changes color, or contains insects. Do not taste suspicious flour; check its smell and appearance before baking, particularly if the package has been open for a while.

Does white wheat flour raise blood sugar?

Yes, foods made with white wheat flour can raise blood sugar because the flour is digested relatively quickly. If you have diabetes, discuss how to fit flour-based foods into your meal plan with your doctor or dietitian.

Is white wheat flour the same as self-rising flour?

No, plain white wheat flour is not self-rising flour. Self-rising flour has a leavening agent and usually salt already mixed in, so use plain flour with the raising ingredients specified by your recipe rather than assuming they are interchangeable.

White wheat flour Vitamins & Minerals

Vitamins

Folate

31.2µg · 8% DV

0.36mg · 7% DV

0.08mg · 7% DV

Biotin

1.8µg · 6% DV

Minerals

Manganese

0.72mg · 31% DV

Phosphorus

130mg · 19% DV

Selenium

8.04µg · 15% DV

Copper

0.12mg · 13% DV

Potassium ⭐

128mg · 4% DV

Sodium

2.4mg · 0% DV

White wheat flour Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

High

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

How to Burn Off White wheat flour

To burn the 437 calories in 1 cup (medium) (120 g):

🚶

108min

Walking (5 km/h)

🏃

45min

Running (8 km/h)

🚴

59min

Cycling

🏊

51min

Swimming

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

What is White wheat flour?

White wheat flour is made by milling the wheat kernel after removing the bran and germ. Its fine texture and dependable performance make it a common choice for breads, cakes, biscuits, pastries and sauces, though the exact flour used varies by recipe and region.

Mild in flavour, it works in both sweet and savoury baking and is often combined with yeast or other leavening agents. It is relatively low in fibre and is made up mostly of carbohydrate, with some protein. For a more fibre-rich bake, replace part of it with wholemeal flour or add oats; serve flour-based dishes with vegetables or a protein-rich side for a more balanced meal.

How Nutritious Is White wheat flour?

Nutrient density

Low

18/ 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

Low

33/ 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.

Is White 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 White 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 White 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

White wheat flour Fat Profile

SATURATED

0.19g

MONOUNSATURATED

0.16g

POLYUNSATURATED

0.54g

⚖️

Omega 6:3 ratio 48:1

Above the ideal 4:1 (48:1).

Compare White wheat flour

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White wheat flour vs Breadstick46 kcal fewer per 100 g

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White wheat flour vs Simit24 kcal more per 100 g

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Foods Similar to White wheat flour

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Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

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Rice Pilaf

150 kcal

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Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Have another question about White wheat flour?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026

White wheat flour Calories

Quick answer

White wheat flour Nutrition Facts

White wheat flour nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 1 cup (medium) (120 g)

How Many Calories in 1 Cup of White wheat flour?

Frequently Asked Questions About White wheat flour

Is white wheat flour the same as all-purpose flour?

Can you use white wheat flour instead of bread flour?

How should you store white wheat flour?

Can white wheat flour be used for cakes?

Can you freeze white wheat flour?

Does white wheat flour need to be sifted?

Can white wheat flour replace whole-wheat flour in a recipe?

How can you tell if white wheat flour has gone bad?

Does white wheat flour raise blood sugar?

Is white wheat flour the same as self-rising flour?

White wheat flour Vitamins & Minerals

White wheat flour Glycemic Index

How to Burn Off White wheat flour

What is White wheat flour?

How Nutritious Is White wheat flour?

Nutrient density

Satiety score

Is White wheat flour Processed?

Does White wheat flour Contain Allergens?

Which Diets Is White wheat flour Good For?

White wheat flour Fat Profile

Compare White wheat flour

Foods Similar to White wheat flour

Have another question about White wheat flour?

White wheat flour nutrition facts table · 1 cup (medium) (120 g)