OpenNutrition

AboutDownload
Whole Wheat Flour

Whole Wheat Flour

EverydayDry

Whole wheat flour is a whole grain flour produced by grinding the entire wheat kernel, retaining the nutrient-rich bran and germ removed in refined white flour. This unprocessed milling method preserves significantly higher fiber content, B vitamins, and minerals like iron and magnesium compared to regular flour. While it can substitute for white flour in baking, its dense texture and nutty flavor work best in hearty breads, pancakes, and cookies, though recipes often require additional liquid to balance its absorbent bran content.

Macro Impact

A 1/4 cup serving contains 104 calories, 4g protein, 21g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 104 calories?
Walking3.5 mph, moderate pace
24 min
YogaModerate effort, gentle pace
18 min
SwimmingModerate effort, freestyle
13 min
Biking12-14 mph, moderate effort
11 min
StairsStair climbing, moderate pace
12 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size1/4 cup (30 g)
Amount per serving
Calories104
% Daily Value*
Total Fat0.7g
1%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium0.6mg
0%
Total Carbohydrate21g
8%
Dietary Fiber3g
12%
Total Sugars0.4g
Includes Added Sugars0g
0%
Protein4g
Vitamin D0mcg
0%
Calcium9mg
1%
Iron1mg
6%
Potassium105mg
2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
21 / 275 g
8%
Fiber
3 / 28 g
12%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
18 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
2%
Omega 9
0 g
Protein
Protein
4 / 80 g
5%
Amino Acids
Histidine
0 / 3 g
3%
Isoleucine
0 / 2 g
8%
Leucine
0 / 3 g
8%
Lysine
0 / 2 g
5%
Methionine
0 / 1 g
5%
Phenylalanine
0 / 2 g
9%
Threonine
0 / 1 g
9%
Tryptophan
0 / 0 g
16%
Valine
0 / 2 g
8%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
10%
Riboflavin, B2
0 / 1 mg
3%
Niacin, B3
2 / 15 mg
10%
Pantothenic Acid, B5
0 / 5 mg
4%
Pyridoxine, B6
0 / 1 mg
4%
Biotin, B7
3 / 30 mcg
8%
Cobalamin, B12
0 / 2 mcg
0%
Folate
18 / 400 mcg
4%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
9 / 1k mg
1%
Copper
0 / 1 mg
13%
Iron
1 / 13 mg
8%
Magnesium
33 / 370 mg
9%
Manganese
1 / 2 mg
46%
Phosphorous
92 / 700 mg
13%
Potassium
105 / 3k mg
3%
Selenium
8 / 55 mcg
14%
Sodium
1 / 2.3k mg
0%
Zinc
1 / 10 mg
8%
Chromium
2 / 30 mcg
7%
Molybdenum
13 / 45 mcg
30%
Iodine
2 / 150 mcg
1%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
3 g
Caffeine
0 mg
Choline
9 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Flour, whole wheat, unenriched. USDA Foundational Foods. FDC ID 790085.
  2. 2.Wheat flour, whole-grain, soft wheat. USDA Standard Reference, Legacy. Food ID 168944.
  3. 3.Grains, wheat flour, whole-wheat. Canadian Nutrient File. Food ID 4500.
  4. 4.Wheat, flour, wholemeal. Frida. Public Food Key 61.
  5. 5.Flour, wheat, wholemeal, plain. Australian Nutrient Database. Public Food Key F004014.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

By using this database, you acknowledge and explicitly agree to these terms.

© 2025 Snackbar Apps LLC