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How Many Calories in Wheat Flour, Whole-grain?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 96 kcal | 3.7g |
| 100g | 340 kcal | 13.2g |
| 1 cup | 408 kcal | 15.8g |
A wheat flour, whole-grain contains 340 calories per 100g. A typical 1 cup (120g) provides about 408 calories. Wheat Flour, Whole-grain is high in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Wheat Flour, Whole-grain Nutrition Facts
| Nutrient | Per 100g | Per serving (120g) |
|---|---|---|
| Calories | 340 kcal | 408 kcal |
| Protein | 13.2g | 15.8g |
| Carbohydrates | 72.0g | 86.4g |
| of which Sugars | 0.4g | 0.5g |
| Fat | 2.5g | 3.0g |
| of which Saturates | 0.4g | 0.5g |
| Fibre | 10.7g | 12.8g |
| Sodium | 2.0mg | 2mg |
| Potassium | 363.0mg | 436mg |
| Calcium | 34.0mg | 41mg |
| Iron | 3.6mg | 4.3mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 61.8µg | 74µg |
| Riboflavin (B2) | 0.2mg | 0.2mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (26% DV) — an excellent source
- High in carbohydrates (26% DV) — an excellent source
- High in fibre (38% DV) — an excellent source
- Low in saturated fat (2% DV)
- Low in sodium (0% DV)
- High in iron (20% DV) — an excellent source
- High in selenium (112% DV) — an excellent source
- A good source of riboflavin (B2) (15% DV)
- Calories: 17% DV
- Protein: 26% DV
- Carbohydrates: 26% DV
- Fibre: 38% DV
- Fat: 3% DV
- Saturated fat: 2% DV
- Sodium: 0% DV
- Potassium: 8% DV
- Calcium: 3% DV
- Iron: 20% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 112% DV
- Riboflavin (B2): 15% DV
Useful for tracking wheat flour, whole-grain
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MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether wheat flour, whole-grain is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out wheat flour, whole-grain for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Does wheat flour, whole-grain fit your diet?
Fibre intake
Wheat Flour, Whole-grain provides 10.7g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in wheat flour, whole-grain per 100g?
Wheat Flour, Whole-grain contains 340 calories per 100g, based on USDA reference data.
Is wheat flour, whole-grain high in calories?
A 1 cup of wheat flour, whole-grain (120g) has around 408 calories — roughly 20% of a 2,000-calorie daily intake.
Is wheat flour, whole-grain good for weight loss?
Wheat Flour, Whole-grain is fairly calorie-dense at 340 calories per 100g, so portion size matters when losing weight. A 1 cup provides about 408 calories.
How much protein is in wheat flour, whole-grain?
Wheat Flour, Whole-grain contains 13.2g of protein per 100g.
Is wheat flour, whole-grain a good source of fibre?
Yes — wheat flour, whole-grain provides 10.7g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does wheat flour, whole-grain compare to cereals, quaker, instant grits, country bacon flavor?
Wheat Flour, Whole-grain has 340 calories per 100g, close to cereals, quaker, instant grits, country bacon flavor at 340 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of wheat flour, whole-grain for 20g of protein?
With 13.2g of protein per 100g, you'd need roughly 152g of wheat flour, whole-grain to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to wheat flour, whole-grain by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Wheat Flour, Whole-grain (this page) | 340 kcal | 13.2g | 72.0g | 2.5g |
| Cereals, Quaker, Instant Grits, Country Bacon Flavor | 340 kcal | 9.9g | 75.4g | 1.7g |
| Doughnuts, Yeast-leavened, with Jelly Filling | 340 kcal | 5.9g | 39.0g | 18.7g |
| Pancakes, Buckwheat, Dry Mix, Incomplete | 340 kcal | 10.9g | 71.3g | 2.7g |
| Wheat, Soft White | 340 kcal | 10.7g | 75.4g | 2.0g |
| Margarine-like, Vegetable Oil Spread, Unspecified Oils, Approximately 37% Fat | 339 kcal | 0.5g | 0.7g | 37.8g |
| Margarine-like, Vegetable Oil Spread, Approximately 37% Fat, Unspecified Oils | 339 kcal | 0.5g | 0.7g | 37.8g |
More kit for wheat flour, whole-grain tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.