Nutrition for Wheat Flour

Wheat Flour Nutrition Summary

One cup of wheat flour (137 grams or 0.3 lb) contains 495 calories and 16.4 grams of protein. Wheat flour consist of 13% water, 73% carbohydrates, 12% protein, and 2% fat.

Wheat flour is an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, iron, thiamin, riboflavin, niacin and folate. It also contains significant amounts of magnesium, potassium, selenium, zinc, manganese, copper and phosphorus.

In one cup of wheat flour:

• Calories: 495
• Protein: 16.4 g
• Sugar: 0.4 g
• Dietary fiber: 3.3 g
• Fat: 2.3 g, (Saturated: 0.3 g)
• Sodium: 2.7 mg

There is no significant amounts of cholesterol in wheat flour.

See the Wheat Flour Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Wheat flour, white, bread, enriched.

Calories in Wheat Flour

Wheat flour has 495 calories per cup or 361 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

82% of calories in wheat flour are from carbohydrates, 14% of calories are from protein and 4% of calories are from fat.

Calories from Carbs

Calories from Fat

Omega-6 in Wheat Flour

Calories Similar to Wheat Flour

Some other grains or pasta with similar calories to wheat flour by weight:

• Wheat Germ: -1 calories
• Flour: +4 calories
• Barley: -12 calories
• Pasta: +14 calories

Protein in Wheat Flour

An excellent source of protein, a single cup of Wheat Flour contains 33% of recommended daily values or 16.4 grams of protein. In addition, wheat flour is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

• Protein: 16.41 g
• Tryptophan: 0.19 g
• Threonine: 0.44 g
• Isoleucine: 0.61 g
• Leucine: 1.13 g
• Lysine: 0.32 g
• Methionine: 0.29 g
• Phenylalanine: 0.81 g
• Valine: 0.69 g
• Histidine: 0.35 g

Protein Similar to Wheat Flour

Some other grains or pasta with similar amounts of protein to wheat flour by weight:

• Pasta: +1.5 grams
• Flour: -2.3 grams
• Barley: -2.8 grams
• Cornmeal: -2.9 grams

Vitamins and Minerals in Wheat Flour

An good source of many nutrients, wheat flour contains abundant amounts of iron, thiamin, riboflavin, niacin and folate. In fact, a single cup of wheat flour contains 101% of recommended daily values or 1.1 milligrams of thiamin. Also an excellent source of iron, a single cup of wheat flour contains 34% of recommended daily values or 6 milligrams of iron.

Vitamins in wheat flour (1 cup):

• Vitamin a: 0.8 ug
• Thiamin: 1.1 mg
• Riboflavin: 0.7 mg
• Niacin: 10.3 mg
• Vitamin b6: 0.1 mg
• Vitamin e: 0.5 mg
• Folate: 250.7 ug
• Vitamin k: 0.4 ug

Minerals in wheat flour (1 cup):

• Calcium: 20.6 mg
• Potassium: 137 mg
• Iron: 6 mg
• Magnesium: 34.3 mg
• Zinc: 1.2 mg
• Selenium: 54.4 ug
• Phosphorus: 132.9 mg
• Copper: 0.2 mg
• Manganese: 1.1 mg
• Choline: 14.2 mg

There is no significant amounts of pantothenic acid, vitamin c or vitamin b12 in wheat flour.

Similar to Wheat Flour for Thiamin (Vit B1)

Here are some other grains or pasta with similarly abundant amounts of thiamin (Vit B1) to wheat flour:

• Oats: -0.07 MG
• Pasta: +0.11 MG
• Cornmeal: -0.7 MG
• Egg Noodles: -0.72 MG

Flavonoids and Carotenoids in Wheat Flour ^[3]

Wheat Flour Nutrition Chart