Food · Cereal Grains and Pasta

Flour nutrition facts

A typical portion of flour (100 g; 100 g, 00) has 370 calories and 11g of protein (USDA FoodData Central). USDA lists 28 descriptions of it: per 100 g they range from 334 calories (buckwheat) to 578 (almond).

Nutrition Facts

Serving size100 g (100g)

AmountPortion

Amount per serving

Calories370

% Daily Value*

Total Fat 1.5g2%

Saturated Fat not declared

Trans Fat not declared

Cholesterol not declared

Sodium 0mg0%

Total Carbohydrate 74g27%

Dietary Fiber 3g9%

Total Sugars not declared

Includes Added Sugars not declared

Protein 11g23%

Vitamin D not declared

Calcium 20mg1%

Iron 1mg5%

Potassium 140mg3%

* 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 for Flour, 00, scaled to the portion. Check the USDA record.

Protein per 100 g: 11.4g; more than 56% of 8,218 USDA reference foods
Calories per 100 g: 366; more than 82% of reference foods
Sodium per 100 g: 0mg; more than 0% of reference foods

100 g weighs 100 g in USDA's record for Flour, 00 (FDC 2003586).

Where the calories come from: 83% carbohydrate, 4% fat and 13% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Manganese0.6 mg in 100 g (100 g), 24% of the Daily Value
Selenium10 µg in 100 g (100 g), 19% of the Daily Value
Copper0.2 mg in 100 g (100 g), 19% of the Daily Value
Thiamin0.1 mg in 100 g (100 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 2003586), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of flour USDA describes

Almond has the most calories per 100 g (578); the fewest: Buckwheat (334)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 28 USDA descriptions of flour, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Flour, 00	366	11.4 g	1.5 g	0 mg
Flour, soy, defatted	366	51.1 g	3.3 g	2 mg
Flour, soy, full-fat	452	38.6 g	20.7 g	2 mg
Flour, almond	578	26.2 g	50.2 g	1 mg
Flour, coconut	424	16.1 g	15.3 g	47 mg
Flour, whole wheat, unenriched	370	15.1 g	2.7 g	3 mg
Flour, spelt, whole grain	341	14.5 g	2.5 g	0 mg
Flour, bread, white, enriched, unbleached	363	14.3 g	1.7 g	3 mg
Flour, semolina, fine	366	13.3 g	1.8 g	0 mg
Flour, amaranth	378	13.2 g	6.2 g	0 mg
Flour, oat, whole grain	386	13.2 g	6.3 g	4 mg
Flour, wheat, all-purpose, enriched, unbleached	358	13.1 g	1.5 g	4 mg
Flour, wheat, all-purpose, unenriched, unbleached	362	12 g	1.7 g	2 mg
Flour, quinoa	378	11.9 g	6.6 g	6 mg
Flour, semolina, coarse and semi-coarse	365	11.7 g	1.6 g	0 mg
Flour, wheat, all-purpose, enriched, bleached	366	10.9 g	1.5 g	2 mg
Flour, buckwheat	334	8.9 g	2.5 g	0 mg
Flour, pastry, unenriched, unbleached	358	8.8 g	1.6 g	1 mg
Flour, barley	357	8.7 g	2.5 g	20 mg
Flour, rye	351	8.4 g	1.9 g	0 mg
Flour, sorghum	364	8.3 g	3.6 g	0 mg
Flour, potato	353	8.1 g	1 g	48 mg
Flour, rice, brown	365	7.2 g	3.9 g	1 mg
Flour, rice, white, unenriched	359	6.9 g	1.3 g	5 mg
Flour, rice, glutinous	358	6.7 g	1.2 g	6 mg
Flour, corn, yellow, fine meal, enriched	364	6.2 g	1.7 g	0 mg
Flour, chestnut	385	5.3 g	4.6 g	0 mg
Flour, cassava	359	0.9 g	0.5 g	13 mg

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	11.4 g	11.4 g	23%
Total lipid (fat)	1.52 g	1.52 g	2%
Carbohydrate, by difference	74.4 g	74.4 g	27%
Ash	0.46 g	0.46 g
Water	12.2 g	12.2 g
Fiber, total dietary	2.66 g	2.66 g	9%

Minerals (11)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	18.7 mg	18.7 mg	1%
Iron, Fe	0.99 mg	0.99 mg	5%
Magnesium, Mg	25.8 mg	25.8 mg	6%
Phosphorus, P	106 mg	106 mg	8%
Potassium, K	136 mg	136 mg	3%
Sodium, Na	0 mg	0 mg	0%
Zinc, Zn	0.79 mg	0.79 mg	7%
Copper, Cu	0.17 mg	0.17 mg	19%
Manganese, Mn	0.55 mg	0.55 mg	24%
Molybdenum, Mo	34.4 µg	34.4 µg
Selenium, Se	10.3 µg	10.3 µg	19%

Vitamins (5)

Nutrient	Per portion	Per 100 g	% DV
Thiamin	0.13 mg	0.13 mg	10%
Riboflavin	0.091 mg	0.091 mg	7%
Niacin	1.36 mg	1.36 mg	9%
Vitamin B-6	0.055 mg	0.055 mg	3%
Folate, total	13.5 µg	13.5 µg

Source: USDA FoodData Central, FDC 2003586: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in flour?

370 in 100 g (100 g) of 00; 334 to 578 per 100 g across USDA's descriptions.

How much protein is in flour?

11g in 100 g; 11.4 g per 100 g.

How much sodium is in flour?

0mg in 100 g; 0 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page

USDA FoodData Central: the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov