Nutrition for Flour
Calories, Protein, Vitamins and More
Flour Nutrition Summary
One cup of flour (125 grams or 0.3 lb) contains 455 calories and 12.9 grams of protein. Flour consist of 12% water, 76% carbohydrates, 10% protein, and 1% fat.Flour is an excellent source of many nutrients, including carbohydrates, dietary fiber and protein. It also contains significant amounts of iron, potassium, phosphorus, copper, manganese, zinc and selenium.
In one cup of flour:
- Calories: 455
- Protein: 12.9 g
- Sugar: 0.3 g
- Dietary fiber: 3.4 g
- Fat: 1.2 g, (Saturated: 0.2 g)
- Sodium: 2.5 mg
See the Flour Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Wheat flour, white, all-purpose, unenriched.
Calories in Flour
Flour has 455 calories per cup or 364 calories for every 100 grams. Most of its calories are from carbohydrates and protein.86% of calories in flour are from carbohydrates, 12% of calories are from protein and 2% of calories are from fat.
Calories from Carbs
The majority, or 86% of the calories in flour are from carbohydrates.
The carbs in flour are mostly in the form of dietary fiber and sugar (92% and 8%). An excellent high-fiber food, a single cup of flour contains 14% of recommended daily values or 3.4 grams of dietary fiber.
- Dietary fiber: 3.4 g
- Sugar: 0.3 g
Calories from Fat
A small portion, or 2% the calories in Flour are from fat. Flour is very low in total fat, with 1.2 grams per cup. Most of the fat in flour are healthier unsaturated fats.
Flour is cholesterol free and trans-fat free.
Flour is cholesterol free and trans-fat free.
- Total fat: 1.2 g
- Saturated fat: 0.2 g
- Monounsaturated fat: 0.1 g
- Polyunsaturated fat: 0.5 g
Omega-6 in Flour
A source of omega-6 fatty acids, every cup of flour contains a total of 0.5 grams of omega-6. In addition, a large portion of the omega-6 in flour comes from linolenic acid - the only essential omega-6 fatty acid.
[2]
- linoleic acid: 0.49 g
Calories Similar to Flour
Some other grains or pasta with similar calories to flour by weight:- Wheat Germ: -5 calories
- Pasta: +9 calories
- Barley: -15 calories
- Cornstarch: +21 calories
Protein in Flour
An excellent source of protein, a single cup of Flour contains 26% of recommended daily values or 12.9 grams of protein. In addition, flour contains significant amounts of all 9 essential amino acids.- Protein: 12.91 g
- Tryptophan: 0.16 g
- Threonine: 0.35 g
- Isoleucine: 0.45 g
- Leucine: 0.89 g
- Lysine: 0.29 g
- Methionine: 0.23 g
- Phenylalanine: 0.65 g
- Valine: 0.52 g
- Histidine: 0.29 g
Protein Similar to Flour
Some other grains or pasta with similar amounts of protein to flour by weight:- Barley: -0.5 grams
- Cornmeal: -0.6 grams
- Pasta: +3.4 grams
- Egg Noodles: -7.2 grams
Vitamins and Minerals in Flour
Flour is a source of iron, potassium, phosphorus, copper, manganese, zinc and selenium. It also contains significant amounts of magnesium, thiamin (Vitamin B1), niacin (Vitamin B3) and folate (Vitamin B9).Vitamins in flour (1 cup):
- Thiamin: 0.2 mg
- Riboflavin: 0.1 mg
- Niacin: 1.6 mg
- Vitamin b6: 0.1 mg
- Vitamin e: 0.1 mg
- Folate: 32.5 ug
- Vitamin k: 0.4 ug
- Calcium: 18.8 mg
- Potassium: 133.8 mg
- Iron: 1.5 mg
- Magnesium: 27.5 mg
- Zinc: 0.9 mg
- Selenium: 42.4 ug
- Phosphorus: 135 mg
- Copper: 0.2 mg
- Manganese: 0.9 mg
- Choline: 13 mg
Flavonoids and Carotenoids in Flour [3]
Flour contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin. In one cup of flour:
- lutein + zeaxanthin: 23 ug
Flour Nutrition Chart
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