Wheat flour, whole-grain
FDC 168893cup (120 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 65 · +1 vs Grains & pasta medianWhole-grain wheat flour scores 65 of 100 for nutrient density, a Good rating, ranking 29th of 60 grains and pasta foods, just above the median of 64. Milling the whole kernel preserves an excellent 38% DV of fiber, 33% DV of magnesium, 26% DV of protein, and 20% DV of iron per 100 g.
It's the base for whole-wheat bread, rolls, and other baked goods where a denser, nuttier crumb is wanted over white flour; a cup weighs 120 g. No limit is flagged for this entry, though whole-grain flour behaves differently in recipes than refined flour and often needs extra liquid or a longer rise time.
See how this score is calculated, build a plate around wheat flour, whole-grain, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 340 kcal | 17% |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.43 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 72 g | 26% |
| Dietary fiber | 11 g | 38% |
| Sugars | 0.41 g | |
| Protein | 13 g | 26% |
| Potassium | 363 mg | 8% |
| Calcium | 34 mg | 3% |
| Iron | 3.6 mg | 20% |
| Magnesium | 137 mg | 33% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.71 mg | 5% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 408 kcal | 20% |
| Total fat | 3 g | 4% |
| Saturated fat | 0.52 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2.4 mg | 0% |
| Carbohydrate | 86 g | 31% |
| Dietary fiber | 13 g | 46% |
| Sugars | 0.49 g | |
| Protein | 16 g | 32% |
| Potassium | 436 mg | 9% |
| Calcium | 41 mg | 3% |
| Iron | 4.3 mg | 24% |
| Magnesium | 164 mg | 39% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.85 mg | 6% |
Source: USDA FoodData Central · Public domain
FDC 168893Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Wheat, hard whiteDensity 65 vs 65Bulgur, dryDensity 65 vs 65OatsDensity 65 vs 65Original analysis by NutriVerdict
In the kitchen and how to use it
Whole-grain wheat flour includes the bran and germ along with the endosperm, which gives baked goods a denser crumb, a nuttier flavor, and a slightly darker color compared to white flour. It is the standard choice for whole wheat bread, and it also goes into muffins, pancakes, and quick breads, though many bakers blend it with white flour to lighten the texture since 100% whole wheat baked goods can turn out heavier and less airy. Because the bran interferes with gluten formation, recipes using whole wheat flour sometimes call for slightly more liquid or a longer knead than the same recipe made with white flour.
The bran and germ contain natural oils, so whole wheat flour can turn rancid faster than white flour at room temperature; storing it in an airtight container in the refrigerator or freezer helps it stay fresh longer. A cup (120 grams) comes to about 408 calories, and per 100 grams whole-grain wheat flour delivers 38% of the Daily Value for fiber, 33% for magnesium, 26% for protein, and 20% for iron. With 10.7 grams of fiber and just 2 milligrams of sodium per 100 grams, it is a straightforward way to add fiber to homemade bread, muffins, or pancakes without changing much else in a recipe.
Frequently asked questions about wheat flour, whole-grain
How many calories are in whole-grain wheat flour?
It has 340 calories per 100 grams, or about 408 calories in a 120-gram cup.
Is whole-grain wheat flour a good source of fiber?
Yes, a 100-gram serving provides 38% of the Daily Value for fiber, with 10.7 grams of fiber in that amount.
How should whole-grain wheat flour be stored?
It keeps best in an airtight container in the refrigerator or freezer, since the bran and germ contain oils that can turn rancid faster than white flour at room temperature.