Flour Whole Wheat
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Flour, whole wheat, unenriched
Cereal Grains and Pasta
A 100g serving covers 155% of the daily recommended Manganese, making Flour Whole Wheat one of the more concentrated dietary sources of this nutrient. Flour Whole Wheat is primarily a carbohydrate source, delivering 71.2g of carbs with minimal fat at 2.7g per 100g. Flour Whole Wheat packs 370 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 3mg of sodium, Flour Whole Wheat is naturally very low in sodium and suitable for sodium-restricted diets. Flour Whole Wheat provides 10.6g of dietary fiber per 100g (38% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Flour Whole Wheat delivers meaningful amounts of 15 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein16%15.1 g
- Fat7%2.7 g
- Carbs77%71.2 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 9.4 | G |
| Energy | 370 | KCAL |
| Protein | 15.1 | G |
| Total lipid (fat) | 2.7 | G |
| Carbohydrate, by difference | 71.2 | G |
| Fiber, total dietary | 10.6 | G |
| Thiamin | 0.50 | MG |
| Riboflavin | 0.13 | MG |
| Niacin | 5.5 | MG |
| Vitamin B-6 | 0.27 | MG |
| Folate, total | 39.0 | UG |
| Calcium, Ca | 38.0 | MG |
| Iron, Fe | 3.9 | MG |
| Magnesium, Mg | 136 | MG |
| Phosphorus, P | 352 | MG |
| Potassium, K | 376 | MG |
| Sodium, Na | 3.0 | MG |
| Zinc, Zn | 3.2 | MG |
| Copper, Cu | 0.45 | MG |
| Manganese, Mn | 3.6 | MG |
| Selenium, Se | 23.6 | UG |
| Energy (Atwater General Factors) | 370 | KCAL |
| Energy (Atwater Specific Factors) | 346 | KCAL |
| Energy | 1550 | kJ |
| Nitrogen | 2.4 | G |
| Ash | 1.6 | G |
| Molybdenum, Mo | 58.5 | UG |
More in Cereal Grains and Pasta
Nutritionally Similar Foods
Based on protein, fat, carbs, fiber, and 11 other nutrients
Spelt (Cooked)
Pasta Whole-wheat (Cooked (includes Foods for Usda's Food Distribution Program))
Wheat Flour Whole-grain (includes Foods for Usda's Food Distribution Program)
Wheat Hard Red Spring
Pasta Whole-wheat Dry (includes Foods for Usda's Food Distribution Program)
Cereals Ready-to-eat Quaker Quaker Puffed Wheat
Nutrient Highlights
- Flour Whole Wheat is a excellent source of Fiber (38% DV) — see top foods ranked by Fiber
- Flour Whole Wheat is a excellent source of Magnesium (32% DV) — see top foods ranked by Magnesium
- Flour Whole Wheat is a excellent source of Protein (30% DV) — see top foods ranked by Protein
- Flour Whole Wheat is a excellent source of Zinc (29% DV) — see top foods ranked by Zinc
- Flour Whole Wheat is a excellent source of Iron (21% DV) — see top foods ranked by Iron
Dietary Considerations
Flour Whole Wheat is naturally low in sodium at 3mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
The high fiber (10.6g) and low fat profile makes Flour Whole Wheat a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.
Flour Whole Wheat provides 3.9mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
Rankings Among 8,262 USDA Foods
- Fiber: top 3% (#248 of 8,262)
- Magnesium: top 5% (#413 of 8,262)
- Iron: top 11% (#909 of 8,262)
Explore by Nutrient
Show Nutrition Facts Label
Nutrition Facts
Serving Size 100g
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 790085.
View on USDA FoodData Central →