Whole Wheat Flour Nutrition Facts

Calories, fat, protein, and carbohydrate values for Whole Wheat Flour.


There are 408 calories in Whole Wheat Flour.


Nutrition Facts
Whole Wheat Flour
Serving Size:


cup (120 grams)

Amount Per Serving
Calories from Fat 27
Calories 408

% Daily Value*

Total Fat 3 grams

Saturated Fat 0.5 grams

Polyunsaturated Fat 1.4 grams
Monounsaturated Fat 0.3 grams

Cholesterol 0 milligrams

Sodium 2.4 milligrams

Potassium 436 milligrams

Total Carbohydrates 86 grams

Dietary Fiber 13 grams

Sugars 0.5 grams
Protein 16 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Grocery > Baking & Cooking > Flour

How long would it take to burn off 410 KCal?
Walking (3mph) 110 minutes
Running (6mph) 39 minutes
Bicycling (10mph) 57 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Whole wheat flour is a versatile ingredient that has gained popularity in recent years due to its many health benefits. Derived from the milling of the entire wheat kernel, whole wheat flour contains the bran and germ, making it a rich source of fiber, vitamins, minerals and antioxidants. In this expert article, we will explore the features, benefits, and drawbacks of whole wheat flour and why it is a valuable addition to your baking and cooking endeavors.
Features of whole wheat flour:

  1. Nutrient-rich profile:
    Whole wheat flour has a remarkable nutritional profile. It is a potent source of dietary fiber, providing approximately 13 grams of fiber per cup. Fiber plays a critical role in maintaining digestive health, promoting satiety and aiding in weight management. In addition, whole wheat flour is rich in essential minerals such as potassium, iron, and calcium, which are essential for various bodily functions.
  2. Higher protein content:
    Compared to refined flours, whole wheat flour has a higher protein content. Protein is essential for building and repairing tissues, supporting muscle growth, and providing a sustained release of energy. With about 16 grams of protein per cup, whole wheat flour can help meet your daily protein needs.
  3. Complex Carbohydrates:
    Whole grain is a valuable source of complex carbohydrates, which are digested more slowly by the body, resulting in a slower release of glucose into the bloodstream. This characteristic helps maintain steady blood sugar levels, providing sustained energy and preventing the spikes and crashes often associated with refined flour products.

Benefits of whole grain flour:

  1. Improved nutritional value:
    One of the primary benefits of whole grain flour is its superior nutritional profile. By retaining the bran and germ, it preserves essential nutrients that are typically lost during the refining process. These nutrients include B vitamins such as thiamin, riboflavin and niacin, as well as vitamin E and antioxidants. Incorporating whole wheat flour into your diet can help ensure that you get these vital nutrients.
  2. High in fiber:
    Whole grain is an excellent source of fiber, which has several health benefits. Adequate fiber intake supports digestive health, promotes regular bowel movements, and may reduce the risk of conditions such as constipation, hemorrhoids, and diverticulosis. In addition, fiber contributes to a feeling of fullness, which can help with weight management and prevent overeating.
  3. Cardiovascular health:
    The fiber and antioxidants found in whole grain have been linked to improved cardiovascular health. Diets high in fiber have been associated with a reduced risk of heart disease, high blood pressure, and stroke. In addition, the antioxidants found in whole wheat flour, such as phenolic acids and lignans, have anti-inflammatory properties that may protect against oxidative stress and reduce the risk of chronic disease.

Disadvantages of whole wheat flour:

  1. Dense texture:
    Due to its higher fiber content, whole wheat flour can result in a denser texture in baked goods compared to refined flours. This denseness may be desirable in certain recipes, such as savory breads and muffins. However, it may not be ideal for achieving a light and fluffy texture in delicate pastries and cakes.
  2. Stronger flavor:
    Whole wheat flour has a distinct, nutty flavor that is stronger than that of refined flours. While this flavor can enhance the taste of certain baked goods, it may not work well in recipes that require a more neutral taste. It is important to consider the flavor profile of your desired outcome when replacing refined flour with whole wheat flour.

The bottom line:
Whole-wheat flour is a nutritious, high-fiber alternative to refined flours, making it an excellent choice for health-conscious bakers and cooks. Its higher protein content, complex carbohydrates, and abundance of essential nutrients set it apart from refined flours. Incorporating whole wheat flour into your recipes can provide numerous health benefits, including improved digestion, improved cardiovascular health, and increased nutrient absorption. While it may result in a denser texture and stronger flavor in some recipes, the versatility and nutritional value of whole grain flour make it a worthy addition to your pantry.
By choosing whole grain flour for your baking and cooking endeavors, you can enjoy delicious and nutritious creations while supporting your overall well-being.
Note: The information provided in this article is for educational purposes only and should not be used as a substitute for professional medical or nutritional advice.

Questions and Answers

What makes whole wheat flour different from regular flour?

Whole wheat flour is different from regular flour because it is milled from the entire wheat kernel, including the bran and germ. Regular flour is usually refined and the bran and germ have been removed. This gives whole wheat flour a higher fiber content, more nutrients, a slightly darker color, and a nuttier flavor.

Can I substitute all-purpose flour for whole wheat flour in recipes?

Whole-wheat flour can generally be substituted for all-purpose flour in many recipes, but it’s important to note that it may result in a denser texture and stronger flavor. When substituting, start by replacing a portion of the all-purpose flour with whole-wheat flour and gradually increase the ratio to your preference. It may take some experimentation to achieve the desired results.

Is whole-wheat flour suitable for people with gluten intolerance or celiac disease?

No, whole wheat flour contains gluten, a protein found in wheat. Therefore, it is not suitable for people with gluten intolerance or celiac disease. Those on a gluten-free diet should choose gluten-free flours made from alternative grains or legumes.

Can I use self-raising flour instead of whole wheat flour?

While self-raising flour can be used as a substitute for whole wheat flour, it’s important to note that self-raising flour contains added leavening agents such as baking soda and salt. This can affect the texture and rise of your baked goods. When using self-rising flour as a substitute, adjust the amount of leavening agents in the recipe accordingly.

How should I store whole-wheat flour?

To maintain the freshness and quality of whole-wheat flour, it is best to store it in an airtight container in a cool, dry place away from direct sunlight. Whole grain flour has a higher oil content than refined flour, making it more susceptible to rancidity. Proper storage can help extend its shelf life and preserve its flavor and nutritional value.