USDA reference food · Cereal Grains and Pasta
Flour, semolina, fine
Per 100 g, flour, semolina, fine has 370 calories, 13g of protein, 2g of fat and 4g of fiber (USDA FoodData Central, Foundation Foods, FDC 2003589). It is one of 28 USDA descriptions of flour.
FoodData Central 2003589, Foundation Foods, in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (Foundation Foods), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 13.3g
- more than 61% of 8,218 USDA reference foods
- Calories per 100 g
- 366
- more than 82% of reference foods
- Fiber per 100 g
- 3.7g
- more than 84% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, Foundation Foods (FDC 2003589); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Selenium44 µg in 100 g (100 g), 80% of the Daily Value
- Thiamin0.7 mg in 100 g (100 g), 58% of the Daily Value
- Manganese0.8 mg in 100 g (100 g), 37% of the Daily Value
- Niacin5.6 mg in 100 g (100 g), 35% of the Daily Value
- Copper0.3 mg in 100 g (100 g), 32% of the Daily Value
- Riboflavin0.3 mg in 100 g (100 g), 26% of the Daily Value
- Phosphorus163 mg in 100 g (100 g), 13% of the Daily Value
- Zinc1.2 mg in 100 g (100 g), 11% of the Daily Value
- Magnesium46 mg in 100 g (100 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 2003589), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 80% carbohydrate, 5% fat and 15% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 366 | 82% |
| Protein | 13.3 g | 61% |
| Total fat | 1.84 g | 34% |
| Carbohydrate | 72.0 g | 92% |
| Fiber | 3.68 g | 84% |
| Sodium | 0.43 mg | 4% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 7,472 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (25)
The portion is 100 g (100 g); % DV is for that portion.
Energy, macronutrients and sugars (6)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 13.3 g | 13.3 g | 27% |
| Total lipid (fat) | 1.84 g | 1.84 g | 2% |
| Carbohydrate, by difference | 72.0 g | 72.0 g | 26% |
| Ash | 0.73 g | 0.73 g | |
| Water | 12.1 g | 12.1 g | |
| Fiber, total dietary | 3.68 g | 3.68 g | 13% |
Minerals (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 19.8 mg | 19.8 mg | 2% |
| Iron, Fe | 2.43 mg | 2.43 mg | 14% |
| Magnesium, Mg | 46.3 mg | 46.3 mg | 11% |
| Phosphorus, P | 163 mg | 163 mg | 13% |
| Potassium, K | 208 mg | 208 mg | 4% |
| Sodium, Na | 0.43 mg | 0.43 mg | 0% |
| Zinc, Zn | 1.24 mg | 1.24 mg | 11% |
| Copper, Cu | 0.29 mg | 0.29 mg | 32% |
| Manganese, Mn | 0.84 mg | 0.84 mg | 37% |
| Molybdenum, Mo | 47.9 µg | 47.9 µg | |
| Selenium, Se | 44.1 µg | 44.1 µg | 80% |
Vitamins (5)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Thiamin | 0.69 mg | 0.69 mg | 58% |
| Riboflavin | 0.34 mg | 0.34 mg | 26% |
| Niacin | 5.60 mg | 5.60 mg | 35% |
| Vitamin B-6 | 0.11 mg | 0.11 mg | 6% |
| Folate, total | 164 µg | 164 µg |
Source: USDA FoodData Central, FDC 2003589: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat flour
USDA lists 28 preparations of flour. The flour page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in cereal grains and pastacalories, protein, fat and carbohydrate side by side
- Foods high in fibermore fiber per 100 g than 84% of reference foods
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov