Nutrition facts · Grains, bread and pasta
Calories in Whole wheat flour
Whole wheat flour has 340 calories per 100 g, and a 1 cup serving (120 g) has 408 calories. Most of those calories come from carbohydrates, with 72 g of carbs per 100 g, alongside 13.2 g of protein and just 2.5 g of fat.
Calories come from: Carbs 79% · Fat 6% · Protein 15%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 340 kcal | 13.2 g | 72 g | 2.5 g |
| 1 cup | 120 g | 408 kcal | 15.9 g | 86.4 g | 3 g |
Full nutrition (Per 100 g)
| Calories | 340 kcal |
|---|---|
| Protein | 13.2 g |
| Carbohydrates | 72 g |
| of which sugars | 0.4 g |
| Fiber | 10.7 g |
| Fat | 2.5 g |
| of which saturated | 0.4 g |
| Sodium | 2 mg |
What changes the calories
- How you fill the cup matters a lot: scooping straight from the bag packs the flour down, so a cup can weigh noticeably more than one that is spooned in and leveled.
- Flour on its own is rarely eaten, so the calories in bread, pancakes or baked goods depend heavily on added fat, sugar, eggs and milk.
- Water added in baking or cooking adds weight but no calories, so a finished dough or bread has fewer calories per gram than the dry flour.
- Flour used for dusting surfaces or thickening sauces is easy to overlook, but it still counts toward what ends up in the dish.
Tips for logging it accurately
- Weigh flour on a kitchen scale in grams rather than using cups, since cup measurements vary with how the flour is packed.
- When logging a homemade recipe, enter the dry flour weight along with every other ingredient, then divide by the number of portions you actually serve.
- In BerryFit, save your regular bread or pancake recipe once so you can log a portion quickly next time instead of re-entering the flour.
Log Whole wheat flour in seconds
Snap a photo of your meal or search for Whole wheat flour in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a cup of whole wheat flour?
A 1 cup serving (120 g) of whole wheat flour has 408 calories. Because cup weights vary with packing, weighing gives a more reliable number.
How much protein is in whole wheat flour?
Whole wheat flour has 13.2 g of protein per 100 g, and 15.9 g in a 1 cup (120 g) serving.
Is whole wheat flour high in fiber?
It has 10.7 g of fiber per 100 g, which comes from the bran and germ that are kept in whole-grain flour.
Does whole wheat flour have fewer calories than rice flour or semolina?
Slightly. Whole wheat flour has 340 calories per 100 g, compared with 366 for rice flour and 360 for semolina, so the difference per gram is small.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program), FDC ID 168893); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
