Nutriely

Catalog -> Cereals and cereal products -> Flour

Flour, whole wheat flour Calories and nutrition facts · Flour

107 kcal per serving (30 g)
Carbs
19.1 g
Fibre
3.8 g
Sugars
0.36 g
Protein
3.9 g
Fat
0.74 g
358 kcal per 100 g
Carbs
63.8 g
Fibre
12.6 g
Sugars
1.2 g
Protein
13 g
Fat
2.5 g

Where the calories come from

Protein 16% Carbs 77% Fat 7%

Flour, whole wheat flour has 107 kcal per serving (30 g), with 19.1 g carbs, 3.8 g fibre, 3.9 g protein and 0.74 g fat. 100 g has 358 kcal.

Share of your daily needs in one serving

Diet tags

Egg free Lacto-ovo vegetarian Lactose free Lacto vegetarian Milk free No added salt Soy free Unsweetened Vegan

Last updated June 30, 2026 · Where the data comes from

Get to know flour, whole wheat flour in Nutriely

These numbers are one piece of the puzzle. Nutriely shows what it adds to your whole day, how much of it fits before a limit like saturated fat or sodium, and which foods fill the gaps it leaves.

Get it on Google Play
Think you know basic nutrition? Take the quiz

How it compares with other flour

Per 100 g, against the 57 flour in our catalog.

  • Calories 358 kcal · typical 348 kcal
  • Fibre 12.6 g · typical 7.6 g
  • Protein 13 g · typical 11.5 g
  • Magnesium 144 mg · typical 110 mg

    More magnesium than 74% of flour.

  • Zinc 4.2 mg · typical 2.6 mg

    More zinc than 86% of flour.

The bar shows this food; the line marks the typical (median) value of the category.

Learn about flour, whole wheat flour

How much whole wheat flour to eat per day?

The recommended daily intake of whole wheat flour varies depending on individual dietary needs and overall calorie intake. As a general guideline, it is recommended to consume 3-4 servings of whole grains per day, with one serving equivalent to about 1/2 cup of whole wheat flour. It's important to incorporate whole wheat flour as part of a balanced diet and to consider individual nutritional requirements.

Nutrients in flour, whole wheat flour

Pick an amount to see what it gives you. Tap a nutrient to learn what it does.

% of the daily value for a healthy adult. Your own needs depend on age, sex and activity.

Energy and macros
Vitamins
Minerals
Carbohydrates
Fats
Amino acids

Amino acid data is mapped from the USDA database, for information only.

Flour, whole wheat flour in other food databases

The same food in national food composition databases, next to ours. Per 100 g.

Per 100 g Nutriely BLS Fineli USDA
Energy (kcal) 358 342 358 332
Protein (g) 13 13 13 9.61
Fat (g) 2.47 1.78 2.47 1.95
Carbohydrates (g) 64 62 64 61
Sugars (g) 1.2 0.74 1.2 1.02
Fibre (g) 13 12 13 13

Compare every nutrient across databases

Switch between Nutriely, BLS, Fineli and USDA for all the vitamins, minerals and amino acids of flour, whole wheat flour in the Nutriely app.

Get it on Google Play

BLS: “Wheat wholemeal flour” · Fineli: “Flour, whole wheat flour” · USDA: “Wheat flour, whole-grain, soft wheat”. Databases measure different samples, so some spread is normal. Nutriely's values are what the app uses. Sources and licences.

Similar flour

Closest in calories first.

Where the data comes from

How we combine and check nutrition data: Nutriely data sources.

Start learning with Nutriely.

Free to download and free to use. Try Premium free for 7 days when you want the full picture.

Get it on Google Play
See how it works