Wheat flour, whole-grain, soft wheat
Portion converter
Nutrition data is published per 100 g. Pick a portion to see what it works out to.
No measured portion sizes are published for this food — enter grams directly.
| Nutrient | Per 100 g | In this amount |
|---|---|---|
| Energy(chosen energy value) | 332 kcal | 332 kcal |
| Water | 12.4 g | 12.4 g |
| Energy | 1391 kJ | 1391 kJ |
| Protein | 9.61 g | 9.61 g |
| Total lipid (fat) | 1.95 g | 1.95 g |
| Ash | 1.53 g | 1.53 g |
| Carbohydrate, by difference | 74.5 g | 74.5 g |
| Fiber, total dietary | 13.1 g | 13.1 g |
| Sugars, Total | 1.02 g | 1.02 g |
| Calcium, Ca | 33.0 mg | 33.0 mg |
| Iron, Fe | 3.71 mg | 3.71 mg |
| Magnesium, Mg | 117.0 mg | 117.0 mg |
| Phosphorus, P | 323.0 mg | 323.0 mg |
| Potassium, K | 394.0 mg | 394.0 mg |
| Sodium, Na | 3.00 mg | 3.00 mg |
| Zinc, Zn | 2.96 mg | 2.96 mg |
Estimates. Portion weights are the published averages for this food. A cup of chopped carrot and a cup of sliced carrot do not weigh the same, so treat the result as approximate.
About zeros. A value of 0 may mean the nutrient is genuinely absent, or that it was not measured / was below the limit of detection. USDA does not distinguish between the two, so this site does not use 0 values for filtering or for "free from" claims.
This converter does not use zero values to claim a food is free of anything, and it is not dietary or medical advice.
Nutrition per 100 g
46 nutrients reported for this food. "Samples" is the number of analytical samples the value is based on.
| Nutrient | Per 100 g | Samples |
|---|---|---|
| Energy(chosen energy value) | 332 kcal | 0 |
| Water | 12.4 g | 24 |
| Energy | 1391 kJ | 0 |
| Protein | 9.61 g | 24 |
| Total lipid (fat) | 1.95 g | 24 |
| Ash | 1.53 g | 24 |
| Carbohydrate, by difference | 74.5 g | 0 |
| Fiber, total dietary | 13.1 g | 24 |
| Sugars, Total | 1.02 g | 18 |
| Calcium, Ca | 33.0 mg | 24 |
| Iron, Fe | 3.71 mg | 24 |
| Magnesium, Mg | 117.0 mg | 24 |
| Phosphorus, P | 323.0 mg | 24 |
| Potassium, K | 394.0 mg | 24 |
| Sodium, Na | 3.00 mg | 5 |
| Zinc, Zn | 2.96 mg | 24 |
| Copper, Cu | 0.47 mg | 24 |
| Manganese, Mn | 3.40 mg | 24 |
| Selenium, Se | 12.7 µg | 11 |
| Vitamin C, total ascorbic acid | 0 mg | 0 |
| Thiamin | 0.30 mg | 24 |
| Riboflavin | 0.19 mg | 24 |
| Niacin | 5.35 mg | 24 |
| Pantothenic acid | 1.01 mg | 24 |
| Vitamin B-6 | 0.19 mg | 23 |
| Folate, total | 28.0 µg | 24 |
| Folic acid | 0 µg | 0 |
| Folate, food | 28.0 µg | 24 |
| Folate, DFE | 28.0 µg | 0 |
| Choline, total | 31.2 mg | 0 |
| Vitamin A, RAE | 0 µg | 0 |
| Retinol | 0 µg | 0 |
| Carotene, beta | 5.00 µg | 0 |
| Carotene, alpha | 0 µg | 0 |
| Cryptoxanthin, beta | 0 µg | 0 |
| Vitamin A, IU | 9 IU | 0 |
| Lycopene | 0 µg | 0 |
| Lutein + zeaxanthin | 220.0 µg | 0 |
| Vitamin E (alpha-tocopherol) | 0.53 mg | 24 |
| Vitamin D (D2 + D3), International Units | 0 IU | 0 |
| Vitamin D (D2 + D3) | 0 µg | 0 |
| Vitamin K (phylloquinone) | 1.90 µg | 0 |
| Fatty acids, total saturated | 0.43 g | 0 |
| Fatty acids, total monounsaturated | 0.28 g | 0 |
| Fatty acids, total polyunsaturated | 1.17 g | 0 |
| Cholesterol | 0 mg | 0 |
Why there is only one energy value here
USDA publishes three different energy nutrients (IDs 1008, 2047, 2048) plus a kilojoule value. This page uses 1008 — Energy — falling back to the others only when it is absent. Sites that mix them can report different calorie counts for the same food.
Allergens: do not rely on this page
This dataset has no structured allergen field, and reference values describe a generic food — not the product you are holding. Always read the actual label before eating anything.
If you have a food allergy, treat this page as background information only.
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Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov. (SR Legacy, release 2018-04-01) — https://fdc.nal.usda.gov/ · Data last updated 2026-09-27