FoodNutri
Search foods… Ctrl K
Wheat

Wheat · Triticum

Wheat flour, whole-grain

Nutrition facts per 100 g · edible portion

Cereals And Cereal Products
g
Compare
27 forms & preparations
Oil, wheat germ Wheat bran, crude Wheat flour, white (industrial), 10% protein, bleached, enriched Wheat flour, white (industrial), 10% protein, bleached, unenriched Wheat flour, white (industrial), 10% protein, unbleached, enriched Wheat flour, white (industrial), 11.5% protein, bleached, enriched Wheat flour, white (industrial), 11.5% protein, bleached, unenriched Wheat flour, white (industrial), 11.5% protein, unbleached, enriched Wheat flour, white (industrial), 13% protein, bleached, enriched Wheat flour, white (industrial), 13% protein, bleached, unenriched Wheat flour, white (industrial), 15% protein, bleached, enriched Wheat flour, white (industrial), 15% protein, bleached, unenriched Wheat flour, white (industrial), 9% protein, bleached, enriched Wheat flour, white (industrial), 9% protein, bleached, unenriched Wheat flour, white, all-purpose, enriched, bleached Wheat flour, white, all-purpose, enriched, calcium-fortified Wheat flour, white, all-purpose, enriched, unbleached Wheat flour, white, all-purpose, self-rising, enriched Wheat flour, white, all-purpose, unenriched Wheat flour, white, bread, enriched Wheat flour, white, cake, enriched Wheat flour, white, tortilla mix, enriched Wheat flour, whole-grain Wheat flour, whole-grain, soft wheat Wheat flours, bread, unenriched Wheat germ, crude Wheat, sprouted
Vegan Dairy-free Contains Wheat

Dietary labels are inferred automatically from Wheat flour, 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.

17%
340 kcal Calories
26%
13.2 g Protein
26%
72.0 g Carbs
3%
2.5 g Fat

Good nutrient density 36/100

How many beneficial nutrients Wheat flour, 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 Wheat flour, whole-grain come from — the split across carbs, fat & protein.

What Wheat flour, 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).

Manganese177% Selenium112% Copper46% Thiamin (B1)42% Dietary Fiber38% Magnesium33% Niacin (B3)31% Phosphorus29% Protein26% Vitamin B624% Riboflavin (B2)13% Pantothenic Acid (B5)12% Folate (B9)11%

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.

CarbohydratesAmount% DV
Total Carbohydrate72.0 g
26%
Dietary Fiber10.7 g
38%
Starch57.8 g—
Total Sugars0.4 g—
Fats & Fatty AcidsAmount% DV
Total Fat2.5 g
3%
Saturated Fat0.4 g
2%
Monounsaturated Fat0.3 g—
Polyunsaturated Fat1.2 g—
Omega-3 Fatty Acids73.0 mg—
Omega-6 Fatty Acids1,093.0 mg—
Protein & Amino AcidsAmount% DV
Protein13.2 g
26%
Histidine357.0 mg—
Isoleucine443.0 mg—
Leucine898.0 mg—
Lysine359.0 mg—
Methionine228.0 mg—
Phenylalanine682.0 mg—
Threonine367.0 mg—
Tryptophan174.0 mg—
Valine564.0 mg—
VitaminsAmount% DV
Vitamin A (RAE)0.0 mcg
0%
Vitamin C0.0 mg
0%
Vitamin D0.0 mcg
0%
Vitamin E0.7 mg
5%
Vitamin K1.9 mcg
2%
Thiamin (B1)0.5 mg
42%
Riboflavin (B2)0.2 mg
13%
Niacin (B3)5.0 mg
31%
Vitamin B60.4 mg
24%
Folate (B9)44.0 mcg
11%
Vitamin B120.0 mcg
0%
Pantothenic Acid (B5)0.6 mg
12%
Choline31.2 mg
6%
Betaine72.8 mg—
MineralsAmount% DV
Calcium34.0 mg
3%
Iron3.6 mg
20%
Magnesium137.0 mg
33%
Phosphorus357.0 mg
29%
Potassium363.0 mg
8%
Sodium2.0 mg
0%
Zinc2.6 mg
24%
Copper0.4 mg
46%
Manganese4.1 mg
177%
Selenium61.8 mcg
112%
SterolsAmount% DV
Cholesterol0.0 mg
0%
Phytosterols~—
OtherAmount% DV
Alcohol0.0 g—
Caffeine0.0 mg—
Theobromine0.0 mg—
Ash1.6 g—

About Wheat flour, whole-grain

Whole-grain wheat flour is milled from the entire wheat kernel — the starchy endosperm plus the fibrous bran and the nutrient-rich germ that white flour discards. That makes it darker, coarser and more flavorful, with a nutty depth that white flour lacks, and it is the foundation of wholemeal bread and heartier baked goods.

These figures are for dry flour, at about 340 calories per 100 grams, and the standout difference from white flour is the nutrition the bran and germ bring back: far more fiber, plus B vitamins, vitamin E, iron, magnesium, zinc and manganese. It also carries a little more protein. Like all wheat flour it contains gluten, so it is not suitable for people with celiac disease or a wheat allergy.

Whole-grain flour absorbs more liquid and its bran cuts the gluten strands, so breads made entirely with it rise less and bake denser; many recipes blend it with white flour for a lighter loaf. Stored cool, ideally in the fridge or freezer, it keeps longer because the oils in the germ are prone to going rancid.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Wheat flour, whole-grain?

There are 340 calories in 100 g of Wheat flour, whole-grain, or about 408 calories in 1 cup (120 g).

How much protein is in Wheat flour, whole-grain?

Wheat flour, whole-grain contains 13.2 g of protein per 100 g.

How many carbs are in Wheat flour, whole-grain?

Wheat flour, whole-grain has 72.0 g of carbohydrates per 100 g.

How much fat is in Wheat flour, whole-grain?

Wheat flour, whole-grain provides 2.5 g of total fat per 100 g.

What is Wheat flour, whole-grain a good source of?

Wheat flour, whole-grain is an excellent source of Manganese (177% DV), Selenium (112% DV), Copper (46% DV), Thiamin (B1) (42% DV), Dietary Fiber (38% DV) and Magnesium (33% DV) and a good source of Riboflavin (B2), Pantothenic Acid (B5) and Folate (B9) (per 100 g). Daily Values are based on a 2,000-calorie diet.

Related cereals and cereal products

Rice, white, long-grain, regular, raw, unenriched Rice, white, glutinous, raw Rice, white, long-grain, regular, raw, enriched Rice bran, crude Bread, cracked-wheat Fast foods, corn on the cob with butter Cereals, KASHI GO LEAN Hot Cereal, Hearty Honey & Cinnamon, dry Rolls, dinner, whole-wheat

Compare Wheat flour, whole-grain with…