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Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)

Cereal Grains and Pasta Sr Legacy
340 Calories
13.2g Protein
72.0g Carbs
2.5g Fat
10.7g Fiber
Nutrition Facts
Serving Size 100 g
Calories 340
% Daily Value*
Total Fat 2.5g 3%
Saturated Fat 0.4g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 2mg 0%
Total Carbohydrate 72.0g 26%
Dietary Fiber 10.7g 38%
Total Sugars 0.4g
Protein 13.2g 26%
Vitamin D 0mcg 0%
Calcium 34mg 3%
Iron 3.6mg 20%
Potassium 363mg 8%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Macronutrients

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Protein 13.2g 15%
Carbs 72.0g 82%
Fat 2.5g 3%

Vitamins

Nutrient Amount % DV
Vitamin C, total ascorbic acid 0 MG 0%
Thiamin 0.5 MG 42%
Riboflavin 0.2 MG 13%
Niacin 5.0 MG 31%
Pantothenic acid 0.6 MG 12%
Vitamin B-6 0.4 MG 24%
Folate, total 44 UG 11%
Choline, total 31.2 MG 6%
Vitamin B-12 0 UG 0%
Vitamin A, RAE 0 UG 0%
Vitamin E (alpha-tocopherol) 0.7 MG 5%
Vitamin D (D2 + D3) 0 UG 0%
Vitamin K (phylloquinone) 1.9 UG 2%

Minerals

Nutrient Amount % DV
Calcium, Ca 34 MG 3%
Iron, Fe 3.6 MG 20%
Magnesium, Mg 137 MG 33%
Phosphorus, P 357 MG 29%
Potassium, K 363 MG 8%
Sodium, Na 2 MG 0%
Zinc, Zn 2.6 MG 24%
Copper, Cu 0.4 MG 46%
Manganese, Mn 4.1 MG 177%
Selenium, Se 61.8 UG 112%

Related Foods in Cereal Grains and Pasta

Food Calories Protein Carbs Fat
Wheat flour, white, all-purpose, enriched, unbleached 364 10.3g 76.3g 1.0g Spaghetti, protein-fortified, dry, enriched (n x 6.25) 374 21.8g 65.7g 2.2g Wheat flour, white (industrial), 10% protein, unbleached, enriched 366 9.7g 76.2g 1.5g Wheat flour, white (industrial), 11.5% protein, bleached, enriched 363 11.5g 73.8g 1.5g Wheat flour, white (industrial), 11.5% protein, bleached, unenriched 363 11.5g 73.8g 1.5g Wheat flour, white (industrial), 11.5% protein, unbleached, enriched 363 11.5g 73.8g 1.5g

Nutrition Highlights

  • Good source of protein with 13.2g per 100g.
  • Very low in fat (2.5g per 100g).
  • High in dietary fiber (10.7g per 100g), supporting digestive health.
  • Good source of Iron, Fe (20% DV).
  • Good source of Magnesium, Mg (33% DV).
  • Good source of Phosphorus, P (29% DV).

About Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)

This staple grain product is made by grinding whole wheat kernels, including the bran, germ, and endosperm, which preserves its full nutrient profile. Unlike refined flour, it retains a hearty texture and a slightly nutty, earthy flavor. It's a rich source of complex carbohydrates, providing steady energy, and is notably high in dietary fiber—about 10.7 grams per 100 grams—which supports digestive health and helps regulate blood sugar levels. It also delivers a solid amount of plant-based protein, around 13.2 grams per 100 grams, along with essential minerals like magnesium, iron, and zinc, making it a nutrient-dense choice for balanced meals.

In the kitchen, it's a versatile ingredient used in a wide range of recipes, from rustic breads and hearty muffins to pancakes, pasta, and even as a thickener for sauces or soups. Its higher fiber and protein content give baked goods a denser, more satisfying texture compared to those made with white flour. While it's an excellent choice for those seeking whole-food nutrition, its gluten content means it's not suitable for people with celiac disease or gluten sensitivity. For most, though, incorporating it into meals is a simple way to boost nutrient intake and add wholesome flavor to everyday dishes.

Dietary Information

Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) is considered low-fat, high-fiber, making it a suitable choice for various dietary plans.

Notable micronutrients in Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) include Manganese, Mn (177% DV) , Selenium, Se (112% DV) , Copper, Cu (46% DV) , Thiamin (42% DV) , and Magnesium, Mg (33% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.

Calorie Breakdown

At 340 calories per 100 grams, Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) gets 16% of its calories from protein, 85% from carbohydrates, and 7% from fat. This is moderately high, similar to many cooked grains and dairy products.

Compare Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)

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