Food · Cereal Grains and Pasta
Wheat flour nutrition facts
A typical portion of wheat flour (1 cup; 120 g, whole-grain) has 410 calories and 16g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 332 calories (whole-grain, soft wheat) to 361 (bread, unenriched).
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 for Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program), 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
- Sodium per 100 g
- 2mg
- more than 6% of reference foods
1 cup weighs 120 g in USDA's record for Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) (FDC 168893).
Where the calories come from: 79% carbohydrate, 6% fat and 15% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
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.
Every form of wheat flour USDA describes
Bread, unenriched has the most calories per 100 g (361); the fewest: Whole-grain, soft wheat (332)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | 340 | 13.2 g | 2.5 g | 2 mg |
| Wheat flours, bread, unenriched | 361 | 12 g | 1.7 g | 2 mg |
| Wheat flour, whole-grain, soft wheat | 332 | 9.6 g | 2 g | 3 mg |
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.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in wheat flour?
410 in 1 cup (120 g) of whole-grain; 332 to 361 per 100 g across USDA's descriptions.
How much protein is in wheat flour?
16g in 1 cup; 13.2 g per 100 g.
How much sodium is in wheat flour?
0mg in 1 cup; 2 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