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[N]extrient

Wheat Flour Whole-grain (includes Foods for Usda's Food Distribution Program)

SR Legacy·Comprehensive Reference Data

Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)

Cereal Grains and Pasta

A 100g serving covers 177% of the daily recommended Manganese, making Wheat Flour Whole-grain (includes Foods for Usda's Food Distribution Program) one of the more concentrated dietary sources of this nutrient. Wheat Flour Whole-grain (includes Foods for Usda's Food Distribution Program) is primarily a carbohydrate source, delivering 72g of carbs with minimal fat at 2.5g per 100g. Wheat Flour Whole-grain (includes Foods for Usda's Food Distribution Program) packs 340 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 2mg of sodium, Wheat Flour Whole-grain (includes Foods for Usda's Food Distribution Program) is naturally very low in sodium and suitable for sodium-restricted diets. Wheat Flour Whole-grain (includes Foods for Usda's Food Distribution Program) provides 10.7g of dietary fiber per 100g (38% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Wheat Flour Whole-grain (includes Foods for Usda's Food Distribution Program) delivers meaningful amounts of 16 different vitamins and minerals above 10% of daily value.

Calories340KCAL
Protein13.2G
Fat2.5G
Carbs72G
Fiber10.7G

Calorie Distribution

363kcal
  • Protein15%13.2 g
  • Fat6%2.5 g
  • Carbs79%72 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water10.7G
Energy340KCAL
Protein13.2G
Total lipid (fat)2.5G
Carbohydrate, by difference72.0G
Fiber, total dietary10.7G
Total Sugars0.41G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.50MG
Riboflavin0.17MG
Niacin5.0MG
Vitamin B-60.41MG
Folate, total44.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.71MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)1.9UG
Calcium, Ca34.0MG
Iron, Fe3.6MG
Magnesium, Mg137MG
Phosphorus, P357MG
Potassium, K363MG
Sodium, Na2.0MG
Zinc, Zn2.6MG
Copper, Cu0.41MG
Manganese, Mn4.1MG
Selenium, Se61.8UG
Energy1424kJ
Ash1.6G
Sucrose0.36G
Glucose0G
Fructose0.05G
Starch57.8G
Pantothenic acid0.60MG
Folic acid0UG
Folate, food44.0UG
Folate, DFE44.0UG
Choline, total31.2MG
Betaine72.8MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta5.0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU9.0IU
Lycopene0UG
Lutein + zeaxanthin220UG
Vitamin E, added0MG
Tocopherol, beta0.23MG
Tocopherol, gamma1.9MG
Tocopherol, delta0MG
Tocotrienol, alpha0.30MG
Tocotrienol, beta0MG
Tocotrienol, gamma0.03MG
Tocotrienol, delta0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.43G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00G
SFA 15:00G
SFA 16:00.41G
SFA 17:00G
SFA 18:00.02G
SFA 20:00G
SFA 22:00G
SFA 24:00G
Fatty acids, total monounsaturated0.28G
MUFA 14:10G
MUFA 15:10G
MUFA 16:10G
MUFA 17:10G
MUFA 18:10.27G
MUFA 20:10.01G
MUFA 22:10G
MUFA 24:1 c0G
Fatty acids, total polyunsaturated1.2G
PUFA 18:21.1G
PUFA 18:30.07G
PUFA 18:40G
PUFA 20:2 n-6 c,c0G
PUFA 20:30G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 21:50G
PUFA 22:40G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Tryptophan0.17G
Threonine0.37G
Isoleucine0.44G
Leucine0.90G
Lysine0.36G
Methionine0.23G
Cystine0.28G
Phenylalanine0.68G
Tyrosine0.28G
Valine0.56G
Arginine0.65G
Histidine0.36G
Alanine0.49G
Aspartic acid0.72G
Glutamic acid4.3G
Glycine0.57G
Proline2.1G
Serine0.62G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup (120g)40815.9g3g86.4g

Scaled from Wheat Flour Whole-grain (includes Foods for Usda's Food Distribution Program)'s per-100g values using USDA portion data.

More in Cereal Grains and Pasta

Pasta Whole Grain 51% Whole Wheat (Cooked (includes Foods for Usda's Food Distribution Program))

156 kcal5.7g protein

Pasta Gluten-free Corn Dry

357 kcal7.5g protein

Barley Flour or Meal

345 kcal10.5g protein

Flour Spelt Whole Grain

14.5g protein

Wheat Soft Red Winter

331 kcal10.4g protein

Flour Sorghum

8.3g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Spelt (Cooked)

127 kcal5.5g protein

Wheat Hard Red Winter

327 kcal12.61g protein

Crackers Matzo Whole-wheat

351 kcal13.1g protein

Pasta Whole-wheat Dry (includes Foods for Usda's Food Distribution Program)

352 kcal13.87g protein

Pasta Whole-wheat (Cooked (includes Foods for Usda's Food Distribution Program))

149 kcal5.99g protein

Flour Whole Wheat

370 kcal15.1g protein

Nutrient Highlights

  • Wheat Flour Whole-grain (includes Foods for Usda's Food Distribution Program) is a excellent source of Fiber (38% DV) — see top foods ranked by Fiber
  • Wheat Flour Whole-grain (includes Foods for Usda's Food Distribution Program) is a excellent source of Magnesium (33% DV) — see top foods ranked by Magnesium
  • Wheat Flour Whole-grain (includes Foods for Usda's Food Distribution Program) is a excellent source of Protein (26% DV) — see top foods ranked by Protein
  • Wheat Flour Whole-grain (includes Foods for Usda's Food Distribution Program) is a excellent source of Zinc (24% DV) — see top foods ranked by Zinc
  • Wheat Flour Whole-grain (includes Foods for Usda's Food Distribution Program) is a excellent source of Iron (20% DV) — see top foods ranked by Iron

Dietary Considerations

  • Wheat Flour Whole-grain (includes Foods for Usda's Food Distribution Program) is naturally low in sodium at 2mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The high fiber (10.7g) and low fat profile makes Wheat Flour Whole-grain (includes Foods for Usda's Food Distribution Program) a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

  • Wheat Flour Whole-grain (includes Foods for Usda's Food Distribution Program) provides 3.6mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

  • Wheat Flour Whole-grain (includes Foods for Usda's Food Distribution Program) provides 62mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top 3% (#248 of 8,262)
  • Magnesium: top 5% (#413 of 8,262)
  • Iron: top 13% (#1,074 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories340
% Daily Value*
Total Fat 2.5G3%
Cholesterol 0MG0%
Sodium 2.0MG0%
Total Carbohydrate 72.0G26%
Dietary Fiber 10.7G38%
Total Sugars 0.41G
Protein 13.2G26%
Vitamin D 0UG0%
Calcium 34.0MG3%
Iron 3.6MG20%
Potassium 363MG8%

* 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: 168893.

View on USDA FoodData Central →