Flour

Flour, spelt, whole grain

Nutrition facts per 100 g · edible portion

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28 forms & preparations

Corn flour, masa harina, white or yellow, dry, raw Flour, 00 Flour, almond Flour, amaranth Flour, barley Flour, bread, white, enriched, unbleached Flour, buckwheat Flour, cassava Flour, chestnut Flour, coconut Flour, corn, yellow, fine meal, enriched Flour, oat, whole grain Flour, pastry, unenriched, unbleached Flour, quinoa Flour, rice, glutinous Flour, rice, white, unenriched Flour, rye Flour, semolina, coarse and semi-coarse Flour, semolina, fine Flour, soy, full-fat Flour, spelt, whole grain Flour, wheat, all-purpose, enriched, bleached Flour, wheat, all-purpose, enriched, unbleached Flour, wheat, all-purpose, unenriched, unbleached Flour, whole wheat, unenriched Sorghum flour, white, pearled, unenriched, dry, raw USDA Commodity, Bakery, Flour Mix USDA Commodity, Bakery, Flour Mix Low-fat

Vegan Dairy-free Contains Wheat

Dietary labels are inferred automatically from Flour, spelt, whole grain's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

18%

363 kcal Calories

29%

14.5 g Protein

26%

70.7 g Carbs

2.5 g Fat

Good nutrient density 30/100

How many beneficial nutrients Flour, spelt, whole grain delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Flour, spelt, whole grain come from — the split across carbs, fat & protein.

363 kcal / serving

78% from carbs

Carbs 78%

70.7 g per serving
Fat 6%

2.5 g per serving
Protein 16%

14.5 g per serving

What Flour, spelt, whole grain is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Manganese128% Copper59% Niacin (B3)34% Dietary Fiber33% Zinc33% Protein29% Magnesium29% Phosphorus29% Thiamin (B1)25% Iron21% Selenium17% Vitamin B614% Riboflavin (B2)11% Folate (B9)10%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	70.7 g	26%
Dietary Fiber	9.3 g	33%

Fats & Fatty Acids	Amount	% DV
Total Fat	2.5 g	3%

Protein & Amino Acids	Amount	% DV
Protein	14.5 g	29%

Vitamins	Amount	% DV
Vitamin A (RAE)	~	—
Vitamin C	~	—
Vitamin D	~	—
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.3 mg	25%
Riboflavin (B2)	0.1 mg	11%
Niacin (B3)	5.5 mg	34%
Vitamin B6	0.2 mg	14%
Folate (B9)	38.4 mcg	10%
Vitamin B12	~	—

Minerals	Amount	% DV
Calcium	30.0 mg	2%
Iron	3.8 mg	21%
Magnesium	123.8 mg	29%
Phosphorus	361.7 mg	29%
Potassium	349.8 mg	7%
Sodium	0.0 mg	0%
Zinc	3.6 mg	33%
Copper	0.5 mg	59%
Manganese	2.9 mg	128%
Selenium	9.5 mcg	17%

Sterols	Amount	% DV
Cholesterol	~	—
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	1.5 g	—

About Flour, spelt, whole grain

Flour is the fine powder made by grinding grains, most often wheat, and it is the foundation of breads, cakes, pastries, pasta, and countless other foods. Wheat flour owes its baking magic to gluten, the protein network that traps gas and gives dough its stretch and structure. Different types suit different jobs: bread flour is high in protein for chewy loaves, cake flour is soft and low in protein for a tender crumb, and all-purpose flour sits in the middle for everyday cooking.

Whole-wheat flour keeps the bran and germ, adding fiber, B vitamins, iron, and a nuttier taste, while white flour is often enriched to restore nutrients lost in milling. A range of gluten-free flours, from almond to rice to chickpea, serve those avoiding wheat. About 100 calories fill a quarter cup. Store flour airtight in a cool, dry place, and refrigerate or freeze whole-grain flours, whose natural oils can go rancid.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Flour, spelt, whole grain?

There are 363 calories in 100 g of Flour, spelt, whole grain.

How much protein is in Flour, spelt, whole grain?

Flour, spelt, whole grain contains 14.5 g of protein per 100 g.

How many carbs are in Flour, spelt, whole grain?

Flour, spelt, whole grain has 70.7 g of carbohydrates per 100 g.

How much fat is in Flour, spelt, whole grain?

Flour, spelt, whole grain provides 2.5 g of total fat per 100 g.

What is Flour, spelt, whole grain a good source of?

Flour, spelt, whole grain is an excellent source of Manganese (128% DV), Copper (59% DV), Niacin (B3) (34% DV), Dietary Fiber (33% DV), Zinc (33% DV) and Protein (29% DV) and a good source of Selenium, Vitamin B6, Riboflavin (B2) and Folate (B9) (per 100 g). Daily Values are based on a 2,000-calorie diet.