USDA reference food · Cereal Grains and Pasta
Flour, whole wheat, unenriched
Per 100 g, flour, whole wheat, unenriched has 370 calories, 15g of protein, 2.5g of fat and 11g of fiber (USDA FoodData Central, Foundation Foods, FDC 790085). It is one of 28 USDA descriptions of flour.
FoodData Central 790085, 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
- 15.1g
- more than 63% of 8,218 USDA reference foods
- Calories per 100 g
- 370
- more than 83% of reference foods
- Fiber per 100 g
- 10.6g
- more than 97% 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 790085); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Manganese3.6 mg in 100 g (100 g), 155% of the Daily Value
- Copper0.5 mg in 100 g (100 g), 50% of the Daily Value
- Selenium24 µg in 100 g (100 g), 43% of the Daily Value
- Thiamin0.5 mg in 100 g (100 g), 42% of the Daily Value
- Niacin5.5 mg in 100 g (100 g), 35% of the Daily Value
- Magnesium136 mg in 100 g (100 g), 32% of the Daily Value
- Zinc3.2 mg in 100 g (100 g), 29% of the Daily Value
- Phosphorus352 mg in 100 g (100 g), 28% of the Daily Value
- Vitamin B60.3 mg in 100 g (100 g), 16% of the Daily Value
Source: USDA FoodData Central (FDC 790085), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 77% carbohydrate, 7% fat and 16% 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 | 370 | 83% |
| Protein | 15.1 g | 63% |
| Total fat | 2.73 g | 39% |
| Carbohydrate | 71.2 g | 92% |
| Fiber | 10.6 g | 97% |
| Sodium | 3.00 mg | 8% |
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 (26)
The portion is 100 g (100 g); % DV is for that portion.
Energy, macronutrients and sugars (7)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 15.1 g | 15.1 g | 30% |
| Total lipid (fat) | 2.73 g | 2.73 g | 4% |
| Carbohydrate, by difference | 71.2 g | 71.2 g | 26% |
| Ash | 1.56 g | 1.56 g | |
| Energy | 370 kcal | 370 kcal | |
| Water | 9.44 g | 9.44 g | |
| Fiber, total dietary | 10.6 g | 10.6 g | 38% |
Minerals (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 38.0 mg | 38.0 mg | 3% |
| Iron, Fe | 3.86 mg | 3.86 mg | 21% |
| Magnesium, Mg | 136 mg | 136 mg | 32% |
| Phosphorus, P | 352 mg | 352 mg | 28% |
| Potassium, K | 376 mg | 376 mg | 8% |
| Sodium, Na | 3.00 mg | 3.00 mg | 0% |
| Zinc, Zn | 3.24 mg | 3.24 mg | 29% |
| Copper, Cu | 0.45 mg | 0.45 mg | 50% |
| Manganese, Mn | 3.56 mg | 3.56 mg | 155% |
| Molybdenum, Mo | 58.5 µg | 58.5 µg | |
| Selenium, Se | 23.6 µg | 23.6 µg | 43% |
Vitamins (5)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Thiamin | 0.50 mg | 0.50 mg | 42% |
| Riboflavin | 0.13 mg | 0.13 mg | 10% |
| Niacin | 5.55 mg | 5.55 mg | 35% |
| Vitamin B-6 | 0.27 mg | 0.27 mg | 16% |
| Folate, total | 39.0 µg | 39.0 µg |
Source: USDA FoodData Central, FDC 790085: 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 97% 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