USDA reference food · Cereal Grains and Pasta
Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)
1 cup of wheat flour, whole-grain (includes foods for usda's food distribution program), 120 g, has 410 calories, 16g of protein, 3g of fat and 13g of fiber (USDA FoodData Central, SR Legacy, FDC 168893). It is one of 3 USDA descriptions of wheat flour.
FoodData Central 168893, SR Legacy, 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 (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 13.2g
- more than 60% of 8,218 USDA reference foods
- Calories per 100 g
- 340
- more than 78% of reference foods
- Fiber per 100 g
- 10.7g
- 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, SR Legacy (FDC 168893); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Manganese4.9 mg in 1 cup (120 g), 212% of the Daily Value
- Selenium74 µg in 1 cup (120 g), 135% of the Daily Value
- Copper0.5 mg in 1 cup (120 g), 55% of the Daily Value
- Thiamin0.6 mg in 1 cup (120 g), 50% of the Daily Value
- Magnesium164 mg in 1 cup (120 g), 39% of the Daily Value
- Niacin5.9 mg in 1 cup (120 g), 37% of the Daily Value
- Phosphorus428 mg in 1 cup (120 g), 34% of the Daily Value
- Vitamin B60.5 mg in 1 cup (120 g), 29% of the Daily Value
- Zinc3.1 mg in 1 cup (120 g), 28% of the Daily Value
- Riboflavin0.2 mg in 1 cup (120 g), 15% of the Daily Value
- Folate53 µg DFE in 1 cup (120 g), 13% of the Daily Value
Source: USDA FoodData Central (FDC 168893), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 79% carbohydrate, 6% 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 | 340 | 78% |
| Protein | 13.2 g | 60% |
| Total fat | 2.50 g | 38% |
| Carbohydrate | 72.0 g | 92% |
| Fiber | 10.7 g | 97% |
| Total sugars | 0.41 g | 41% |
| Sodium | 2.00 mg | 6% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (111)
The portion is 1 cup (120 g); % DV is for that portion.
Energy, macronutrients and sugars (17)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 15.9 g | 13.2 g | 32% |
| Total lipid (fat) | 3.00 g | 2.50 g | 4% |
| Carbohydrate, by difference | 86.4 g | 72.0 g | 31% |
| Ash | 1.90 g | 1.58 g | |
| Energy | 408 kcal | 340 kcal | |
| Starch | 69.3 g | 57.8 g | |
| Sucrose | 0.43 g | 0.36 g | |
| Glucose | 0 g | 0 g | |
| Fructose | 0.060 g | 0.050 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 12.9 g | 10.7 g | |
| Total Sugars | 0.49 g | 0.41 g | |
| Fiber, total dietary | 12.8 g | 10.7 g | 46% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.52 g | 0.43 g | 3% |
| Fatty acids, total monounsaturated | 0.34 g | 0.28 g | |
| Fatty acids, total polyunsaturated | 1.40 g | 1.17 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 40.8 mg | 34.0 mg | 3% |
| Iron, Fe | 4.32 mg | 3.60 mg | 24% |
| Magnesium, Mg | 164 mg | 137 mg | 39% |
| Phosphorus, P | 428 mg | 357 mg | 34% |
| Potassium, K | 436 mg | 363 mg | 9% |
| Sodium, Na | 2.40 mg | 2.00 mg | 0% |
| Zinc, Zn | 3.12 mg | 2.60 mg | 28% |
| Copper, Cu | 0.49 mg | 0.41 mg | 55% |
| Manganese, Mn | 4.88 mg | 4.07 mg | 212% |
| Selenium, Se | 74.2 µg | 61.8 µg | 135% |
Vitamins (32)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 6.00 µg | 5.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.85 mg | 0.71 mg | 6% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 264 µg | 220 µg | |
| Tocopherol, beta | 0.28 mg | 0.23 mg | |
| Tocopherol, gamma | 2.29 mg | 1.91 mg | |
| Tocopherol, delta | 0 mg | 0 mg | |
| Tocotrienol, alpha | 0.36 mg | 0.30 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0.036 mg | 0.030 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.60 mg | 0.50 mg | 50% |
| Riboflavin | 0.20 mg | 0.17 mg | 15% |
| Niacin | 5.95 mg | 4.96 mg | 37% |
| Pantothenic acid | 0.72 mg | 0.60 mg | |
| Vitamin B-6 | 0.49 mg | 0.41 mg | 29% |
| Folate, total | 52.8 µg | 44.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 37.4 mg | 31.2 mg | 7% |
| Vitamin K (phylloquinone) | 2.28 µg | 1.90 µg | 2% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 52.8 µg | 44.0 µg | |
| Folate, DFE | 52.8 µg | 44.0 µg | 13% |
| Betaine | 87.4 mg | 72.8 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.21 g | 0.17 g | |
| Threonine | 0.44 g | 0.37 g | |
| Isoleucine | 0.53 g | 0.44 g | |
| Leucine | 1.08 g | 0.90 g | |
| Lysine | 0.43 g | 0.36 g | |
| Methionine | 0.27 g | 0.23 g | |
| Cystine | 0.33 g | 0.28 g | |
| Phenylalanine | 0.82 g | 0.68 g | |
| Tyrosine | 0.33 g | 0.28 g | |
| Valine | 0.68 g | 0.56 g | |
| Arginine | 0.78 g | 0.65 g | |
| Histidine | 0.43 g | 0.36 g | |
| Alanine | 0.59 g | 0.49 g | |
| Aspartic acid | 0.87 g | 0.72 g | |
| Glutamic acid | 5.19 g | 4.33 g | |
| Glycine | 0.68 g | 0.57 g | |
| Proline | 2.49 g | 2.08 g | |
| Serine | 0.74 g | 0.62 g |
Fatty acids (30)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.49 g | 0.41 g | |
| SFA 18:0 | 0.024 g | 0.020 g | |
| SFA 20:0 | 0 g | 0 g | |
| MUFA 18:1 | 0.33 g | 0.27 g | |
| PUFA 18:2 | 1.31 g | 1.09 g | |
| PUFA 18:3 | 0.088 g | 0.073 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| SFA 22:0 | 0 g | 0 g | |
| MUFA 14:1 | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.012 g | 0.010 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | |
| SFA 15:0 | 0 g | 0 g | |
| SFA 17:0 | 0 g | 0 g | |
| SFA 24:0 | 0 g | 0 g | |
| MUFA 24:1 c | 0 g | 0 g | |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | |
| MUFA 17:1 | 0 g | 0 g | |
| PUFA 20:3 | 0 g | 0 g | |
| MUFA 15:1 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 168893: 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 wheat flour
USDA lists 3 preparations of wheat flour. The wheat 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