Flour, whole wheat flour Calories and nutrition facts · Flour
- Carbs
- 19.1 g
- Fibre
- 3.8 g
- Sugars
- 0.36 g
- Protein
- 3.9 g
- Fat
- 0.74 g
Where the calories come from
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
Last updated June 30, 2026 · Where the data comes from
How it compares with other flour
Per 100 g, against the 56 flour in our catalog.
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Calories 358 kcal · typical 348 kcal
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Protein 13 g · typical 11.5 g
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Fibre 12.6 g · typical 7.6 g
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Sugars 1.2 g · typical 1.2 g
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Fat 2.5 g · typical 2.4 g
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
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Vitamin A (RAE) 0µg0% of daily
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Vitamin D 0µg0% of daily
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Vitamin E 1.57mg14% of daily
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Vitamin K 1µg1% of daily
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Vitamin B1 0.42mg50% of daily
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Vitamin B2 0.12mg8% of daily
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70% of daily
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Vitamin B6 0.42mg26% of daily
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Vitamin B9 (Folate) 43µg13% of daily
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Vitamin B12 0µg0% of daily
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Vitamin C 0mg0% of daily
Minerals
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Salt 13mg0% of max
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Calcium 34mg4% of daily
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Chromium 1µg4% of daily
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Copper 0.55mg43% of daily
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Fluoride 0.04mg
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Iodine 10µg7% of daily
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Iron 3.52mg22% of daily
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Magnesium 144mg48% of daily
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Manganese 3.01mg100% of daily
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Molybdenum 0.01mg15% of daily
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Phosphorus 508mg92% of daily
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Potassium 431mg12% of daily
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Selenium 7µg10% of daily
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Sodium 5mg0% of max
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Zinc 4.16mg45% of daily
Carbohydrates
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Starch 63g
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Sugars 1.20g2% of max
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Added Sugars 0g0% of max
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Sucrose 0.20g
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Maltose 0.90g
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Fructose 0.05g
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Galactose 0g
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Glucose 0.05g
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Fibre, total 13g50% of daily
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Polyols 0g
Fats
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Omega-3 0.05g
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Alpha-linolenic acid 48mg
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EPA fatty acid 0mg
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DHA fatty acid 0mg
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Omega-6 0.93g
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Linoleic acid 930mg
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Arachidonic acid 0mg
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Oleic acid 335mg
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Saturated fatty acids 0.45g2% of max
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Palmitic acid 422mg
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Stearic acid 0.02g
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Cholesterol 0mg
Amino acids
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Histidine no data
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Isoleucine no data
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Leucine no data
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Lysine no data
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Methionine no data
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Cysteine no data
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Phenylalanine no data
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Tyrosine no data
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Tryptophan no data
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Threonine no data
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Valine no data
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Alanine no data
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Arginine no data
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Asparagine no data
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Aspartic acid no data
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Cystine no data
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Glutamic acid no data
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Glutamine no data
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Glycine no data
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Proline no data
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Serine no data
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Hydroxyproline no data
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Taurine no data
Amino acid data is mapped from the USDA database, for information only.
Similar flour
Closest in calories first.
Where the data comes from
How we combine and check nutrition data: Nutriely data sources.
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