Wheat flour (whole-grain, soft wheat) nutrition facts

100 grams of wheat flour, whole-grain, soft wheat contain 332 calories, 9.6 g of protein, 75 g of carbohydrates and 2 g of fat. It is an excellent source of manganese (148% DV), copper (53% DV), dietary fiber (47% DV) and niacin (B3) (33% DV). Most of its calories (84%) come from carbs. It is high in fiber.

Nutrition Facts
Calories332
% Daily Value*
Total fat 1.95 g3%
Saturated fat 0.43 g2%
Cholesterol 0 mg0%
Sodium 3 mg0%
Total carbohydrate 74.5 g27%
Dietary fiber 13.1 g47%
Total sugars 1.02 g
Protein 9.61 g19%
Vitamin D 0 µg0%
Calcium 33 mg3%
Iron 3.71 mg21%
Potassium 394 mg8%

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Calorie breakdown

Protein 11%Carbs 84%Fat 5%
332calories
9.61 gprotein
74.5 gcarbs
1.95 gfat

Values shown for 100 g.

Rich in

  • Manganese148%
  • Copper53%
  • Dietary fiber47%
  • Niacin (B3)33%
  • Magnesium28%
  • Zinc27%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin D0 µg0%
Vitamin A0 µg0%
Vitamin C0 mg0%
Vitamin E0.53 mg4%
Vitamin K1.9 µg2%
Thiamin (B1)0.3 mg25%
Riboflavin (B2)0.19 mg14%
Niacin (B3)5.35 mg33%
Pantothenic acid (B5)1.01 mg20%
Vitamin B60.19 mg11%
Folate28 µg7%
Choline31.2 mg6%

Minerals

NutrientAmount% DV
Calcium33 mg3%
Iron3.71 mg21%
Potassium394 mg8%
Magnesium117 mg28%
Phosphorus323 mg26%
Zinc2.96 mg27%
Copper0.48 mg53%
Manganese3.4 mg148%
Selenium12.7 µg23%

Fats

NutrientAmount% DV
Saturated fat0.43 g2%
Monounsaturated fat0.28 g-
Polyunsaturated fat1.17 g-

Other

NutrientAmount% DV
Water12.4 g-

How it compares to other cereal grains and pasta

Per 100 gWheat flour (whole-grain, soft wheat)Category averageDifference
Calories332284+17%
Protein9.61 g8.81 g+9%
Total carbohydrate74.5 g58.5 g+27%
Total fat1.95 g2.25 g-13%
Dietary fiber13.1 g5.77 g+127%
Total sugars1.02 g0.94 g+9%
Sodium3 mg94.9 mg-97%

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Source: USDA FoodData Central, SR Legacy, FDC ID 168944. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.