1 cup (medium) of White flour (raw) (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 85 (high), so it raises blood sugar quickly.

White flour (raw) Nutrition Facts

Selected: 100 g

364

KCAL / 100G

Carbs

76.3g

· 28% DV

Protein

10.3g

· 21% DV

Fat

· 1% DV

Fiber

2.7g

· 10% 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 flour (raw) Vitamins & Minerals

Vitamins

0.4mg · 8% DV

Folate

26µg · 7% DV

0.9mg · 6% DV

0.06mg · 5% DV

Minerals

Selenium

28µg · 51% DV

Manganese

1mg · 43% DV

Phosphorus

108mg · 15% DV

Zinc

1mg · 9% DV

How Nutritious Is White flour (raw)?

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.

White flour (raw) 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 flour (raw)

To burn the 364 calories in 100 g:

🚶

90min

Walking (5 km/h)

🏃

37min

Running (8 km/h)

🚴

50min

Cycling

🏊

42min

Swimming

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

Is White flour (raw) 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 flour (raw) 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 flour (raw) 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 flour (raw) Fat Profile

SATURATED

0.16g

MONOUNSATURATED

0.12g

POLYUNSATURATED

0.48g

⚖️

Omega 6:3 ratio 22.5:1

Above the ideal 4:1 (22.5:1).

Compare White flour (raw)

🌾vs🥯

White flour (raw) vs Poppy Seed Bagel99 kcal more per 100 g

→🌾vs🍚

White flour (raw) vs Bulgur Pilaf244 kcal more per 100 g

→🌾vs🍝

White flour (raw) vs Whole wheat pasta240 kcal more per 100 g

→🌾vs🥖

White flour (raw) vs Breadstick46 kcal fewer per 100 g

→

Foods Similar to White flour (raw)

🥯

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 White flour (raw)

Is it safe to eat raw white flour?

No. Raw flour can carry harmful bacteria from grain production and is not considered safe until it has been cooked or baked thoroughly. Avoid tasting raw dough, batter, or flour-based mixtures.

Why does dough made with white flour become tough or chewy?

Overmixing can develop too much gluten, creating a tough, elastic texture. Add liquid gradually, avoid excessive kneading, and let the dough rest when the recipe calls for it.

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

Not exactly. Whole-wheat flour absorbs more liquid and usually produces a denser result because it contains bran. Replacing only part of the white flour at first is often the most reliable approach.

What is the best way to store white flour?

Keep it in a tightly sealed container in a cool, dry, dark place. Refrigeration or freezing can be useful in warm, humid kitchens to help limit pests and preserve freshness.

Can white flour be frozen?

Yes, white flour freezes well in an airtight container or bag. Let the unopened container return to room temperature before opening it to prevent condensation from adding moisture to the flour.

Why does white flour sometimes smell stale or bitter?

Heat, moisture, and prolonged storage can affect flour quality, while pests or absorbed odors can also cause an off smell. Discard flour that smells musty, shows mold, has insects, or looks unusually clumped or discolored.

Why can foods made with white flour raise blood sugar quickly?

White flour is refined, meaning much of the bran and germ have been removed. With less fiber, foods made mainly from white flour may be digested and absorbed more quickly, especially when eaten alone or in sweet products.

What can I eat with white-flour foods to make a meal more balanced?

Pair them with protein, vegetables, legumes, nuts, or healthy fats. For example, eggs and a large salad alongside white bread can create a more balanced meal than bread alone.

Is white flour better before or after a workout?

Easy-to-digest white-flour foods may work before exercise for people who tolerate them and want readily available carbohydrate. After training, combine them with a protein-rich food to better support recovery.

Can people with celiac disease eat white flour?

No. White flour is made from wheat and contains gluten, so it is unsuitable for celiac disease and wheat allergy. People who need to avoid gluten should choose certified gluten-free alternatives and consider cross-contact.

Have another question about White flour (raw)?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 24, 2026