Food · Cereal Grains and Pasta

White wheat flour nutrition facts

A typical portion of white wheat flour (1 cup unsifted, dipped; 137 g, cake) has 500 calories and 11g of protein (USDA FoodData Central). USDA lists 20 descriptions of it: per 100 g they range from 354 calories (all-purpose, self-rising, enriched) to 405 (tortilla mix, enriched).

Nutrition Facts

Serving size1 cup unsifted, dipped (137g)

AmountPortion

Amount per serving

Calories500

% Daily Value*

Total Fat 1g2%

Saturated Fat 0g1%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 0mg0%

Total Carbohydrate 107g39%

Dietary Fiber 2g8%

Total Sugars 0g

Includes Added Sugars not declared

Protein 11g22%

Vitamin D 0mcg0%

Calcium 20mg1%

Iron 10mg56%

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 Wheat flour, white, cake, enriched, scaled to the portion. Check the USDA record.

Protein per 100 g: 8.2g; more than 48% of 8,218 USDA reference foods
Calories per 100 g: 362; more than 81% of reference foods
Sodium per 100 g: 2mg; more than 6% of reference foods

1 cup unsifted, dipped weighs 137 g in USDA's record for Wheat flour, white, cake, enriched (FDC 169723).

Where the calories come from: 89% carbohydrate, 2% fat and 9% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Thiamin1.2 mg in 1 cup unsifted, dipped (137 g), 102% of the Daily Value
Folate386 µg DFE in 1 cup unsifted, dipped (137 g), 97% of the Daily Value
Niacin9.3 mg in 1 cup unsifted, dipped (137 g), 58% of the Daily Value
Riboflavin0.6 mg in 1 cup unsifted, dipped (137 g), 45% of the Daily Value
Manganese0.9 mg in 1 cup unsifted, dipped (137 g), 38% of the Daily Value
Copper0.2 mg in 1 cup unsifted, dipped (137 g), 21% of the Daily Value
Selenium6.7 µg in 1 cup unsifted, dipped (137 g), 12% of the Daily Value

Source: USDA FoodData Central (FDC 169723), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of white wheat flour USDA describes

Tortilla mix has the most calories per 100 g (405); the fewest: Self-rising (354)

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

All 20 USDA descriptions of white wheat flour, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Wheat flour, white, cake, enriched	362	8.2 g	0.9 g	2 mg
Wheat flour, white (industrial), 15% protein, bleached, enrichedSame values: Wheat flour, white (industrial), 15% protein, bleached, unenriched	362	15.3 g	1.4 g	2 mg
Wheat flour, white (industrial), 13% protein, bleached, enrichedSame values: Wheat flour, white (industrial), 13% protein, bleached, unenriched	362	13.1 g	1.4 g	2 mg
Wheat flour, white, bread, enriched	361	12 g	1.7 g	2 mg
Wheat flour, white (industrial), 11.5% protein, bleached, enrichedSame values: Wheat flour, white (industrial), 11.5% protein, bleached, unenriched, Wheat flour, white (industrial), 11.5% protein, unbleached, enriched	363	11.5 g	1.5 g	2 mg
Wheat flour, white, all-purpose, enriched, bleachedSame values: Wheat flour, white, all-purpose, enriched, unbleached, Wheat flour, white, all-purpose, enriched, calcium-fortified, Wheat flour, white, all-purpose, unenriched	364	10.3 g	1 g	2 mg
Wheat flour, white, all-purpose, self-rising, enriched	354	9.9 g	1 g	1,193 mg
Wheat flour, white (industrial), 10% protein, unbleached, enrichedSame values: Wheat flour, white (industrial), 10% protein, bleached, enriched, Wheat flour, white (industrial), 10% protein, bleached, unenriched	366	9.7 g	1.5 g	2 mg
Wheat flour, white, tortilla mix, enriched	405	9.7 g	10.6 g	677 mg
Wheat flour, white (industrial), 9% protein, bleached, enrichedSame values: Wheat flour, white (industrial), 9% protein, bleached, unenriched	367	8.9 g	1.4 g	2 mg

Every nutrient in this record (93)

The portion is 1 cup unsifted, dipped (137 g); % DV is for that portion.

Energy, macronutrients and sugars (13)

Nutrient	Per portion	Per 100 g	% DV
Protein	11.2 g	8.20 g	22%
Total lipid (fat)	1.18 g	0.86 g	2%
Carbohydrate, by difference	107 g	78.0 g	39%
Ash	0.53 g	0.39 g
Energy	496 kcal	362 kcal
Alcohol, ethyl	0 g	0 g
Water	17.1 g	12.5 g
Total Sugars	0.42 g	0.31 g
Fiber, total dietary	2.33 g	1.70 g	8%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	0.17 g	0.13 g	1%
Fatty acids, total monounsaturated	0.10 g	0.073 g
Fatty acids, total polyunsaturated	0.52 g	0.38 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	19.2 mg	14.0 mg	1%
Iron, Fe	10.0 mg	7.32 mg	56%
Magnesium, Mg	21.9 mg	16.0 mg	5%
Phosphorus, P	116 mg	85.0 mg	9%
Potassium, K	144 mg	105 mg	3%
Sodium, Na	2.74 mg	2.00 mg	0%
Zinc, Zn	0.85 mg	0.62 mg	8%
Copper, Cu	0.19 mg	0.14 mg	21%
Manganese, Mn	0.87 mg	0.63 mg	38%
Selenium, Se	6.71 µg	4.90 µg	12%

Vitamins (31)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0 µg	0 µg	0%
Carotene, beta	0 µg	0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.027 mg	0.020 mg	0%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	4.11 µg	3.00 µg
Tocopherol, beta	0.014 mg	0.010 mg
Tocopherol, gamma	0.11 mg	0.080 mg
Tocopherol, delta	0 mg	0 mg
Tocotrienol, alpha	0 mg	0 mg
Tocotrienol, beta	0 mg	0 mg
Tocotrienol, gamma	0 mg	0 mg
Tocotrienol, delta	0 mg	0 mg
Vitamin C, total ascorbic acid	0 mg	0 mg	0%
Thiamin	1.22 mg	0.89 mg	102%
Riboflavin	0.59 mg	0.43 mg	45%
Niacin	9.30 mg	6.79 mg	58%
Pantothenic acid	0.63 mg	0.46 mg
Vitamin B-6	0.045 mg	0.033 mg	3%
Folate, total	255 µg	186 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	14.2 mg	10.4 mg	3%
Vitamin K (phylloquinone)	0.41 µg	0.30 µg	0%
Folic acid	189 µg	138 µg
Folate, food	64.4 µg	47.0 µg
Folate, DFE	386 µg	282 µg	97%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.16 g	0.12 g
Threonine	0.31 g	0.23 g
Isoleucine	0.43 g	0.31 g
Leucine	0.76 g	0.56 g
Lysine	0.39 g	0.28 g
Methionine	0.19 g	0.14 g
Cystine	0.24 g	0.18 g
Phenylalanine	0.53 g	0.39 g
Tyrosine	0.32 g	0.23 g
Valine	0.49 g	0.36 g
Arginine	0.43 g	0.31 g
Histidine	0.23 g	0.17 g
Alanine	0.34 g	0.25 g
Aspartic acid	0.47 g	0.34 g
Glutamic acid	3.71 g	2.71 g
Glycine	0.38 g	0.28 g
Proline	1.25 g	0.91 g
Serine	0.59 g	0.43 g

Fatty acids (19)

Nutrient	Per portion	Per 100 g
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	0.0014 g	0.0010 g
SFA 16:0	0.16 g	0.11 g
SFA 18:0	0.0069 g	0.0050 g
MUFA 18:1	0.096 g	0.070 g
PUFA 18:2	0.49 g	0.36 g
PUFA 18:3	0.030 g	0.022 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.0041 g	0.0030 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0 g	0 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

Source: USDA FoodData Central, FDC 169723: 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 white wheat flour?

500 in 1 cup unsifted, dipped (137 g) of cake; 354 to 405 per 100 g across USDA's descriptions.

How much protein is in white wheat flour?

11g in 1 cup unsifted, dipped; 8.2 g per 100 g.

How much sodium is in white wheat flour?

0mg in 1 cup unsifted, dipped; 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