Wheat Flour Calories and Nutrition Facts
Wheat Flour has 358 calories per 100 g, with 13.1 g protein, 73.2 g carbs and 1.5 g fat. Official USDA analytical record: Flour, wheat, all-purpose, enriched, unbleached (FDC ID: 789951).
A 100g serving of wheat flour contains 358 calories, 13.1g protein, 73.2g total carbs (73.2g net carbs), and 1.5g fat.
Energy density
3.58 kcal/g
medium
Protein / 100 kcal
3.7 g
satiety per calorie
Net carbs / 100 g
73.2 g
carbs minus fibre
100 kcal portion
28 g
≈ 1 oz
- Sugars
- 0g
- Fibre
- 0g
- Saturated fat
- 0g
- Sodium
- 4mg
Flour, wheat, all-purpose, enriched, unbleached nutrition facts
The table below shows the complete nutritional profile for flour, wheat, all-purpose, enriched, unbleached per 100 g (the laboratory analytical standard), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from carbohydrate, and it is high in protein (13.1 g per 100 g).
| Nutrient | Per 100 g | % DV* |
|---|---|---|
| Calories | 358 kcal | — |
| Protein | 13.1 g | 26% |
| Carbohydrate | 73.2 g | 27% |
| Fat | 1.5 g | 2% |
| Sugars | 0 g | — |
| Fibre | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Sodium | 4 mg | 0% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Wheat Flour calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 3.58 kcal per gram (medium energy density), medium energy density — portion size starts to matter, so weigh it if you are tracking closely.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 101 kcal | 3.7 g | 20.8 g | 0.4 g |
| 100 g (3.5 oz) | 358 kcal | 13.1 g | 73.2 g | 1.5 g |
| 4 oz (113 g) | 406 kcal | 14.9 g | 83 g | 1.7 g |
| 8 oz / ½ lb (227 g) | 812 kcal | 29.7 g | 166 g | 3.4 g |
| 1 lb (454 g) | 1624 kcal | 59.4 g | 332 g | 6.8 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 789951.
View raw USDA laboratory entry →How wheat flour compares to other grains & pasta
Against the 41 grains & pasta in this database, wheat flour ranks 8th lowest in calories and 11th highest in protein. The category averages 372 kcal per 100 g, so this one is 4% below it. The lightest option in the category is buckwheat, whole grain at 356 kcal per 100 g, and the protein leader is chia seeds, dry, raw at 17 g per 100 g.
| Grains & Pasta (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🍚 Flour, rice, glutinous | 358 kcal | 6.7 g | 3.58 |
| 🍽️ Flour, semolina, fine | 358 kcal | 13.3 g | 3.58 |
| 🍽️ Flour, wheat, all-purpose, enriched, unbleached (this page) | 358 kcal | 13.1 g | 3.58 |
| 🍚 Flour, rice, white, unenriched | 359 kcal | 6.9 g | 3.59 |
| 🍽️ Flour, rye | 359 kcal | 8.4 g | 3.59 |
Portion planning with wheat flour
- 100 calories comes to about 28 g (1 oz).
- 20 g of protein takes about 153 g, bringing 548 kcal with it — that is 3.7 g of protein per 100 calories.
- Macro split by calories: 82% carbs, 15% protein, 4% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- High protein — 13.1 g per 100 g (≥ 20% DV)
- Low fat — 1.5 g per 100 g (≤ 3 g)
- Low saturated fat — 0 g per 100 g (≤ 1 g)
- Sodium free — 4 mg per 100 g (< 5 mg)
- Sugar free — 0 g total sugars per 100 g (< 0.5 g)
Track wheat flour for free
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Wheat Flour FAQ & Nutrition Questions
How many calories and carbs are in 100 g of wheat flour?
One serving of 100 g provides 358 calories, 73.2 g total carbs, 13.1 g protein, and 1.5 g fat.
How many calories are in 100 g of wheat flour?
Wheat Flour contains 358 calories per 100 g, with 13.1 g protein, 73.2 g carbohydrate, and 1.5 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for wheat flour?
The official USDA FoodData Central ID for "Flour, wheat, all-purpose, enriched, unbleached" is FDC ID: 789951. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of wheat flour?
By calories, wheat flour is approximately 82% carbohydrates, 15% protein, and 4% fat.
How many calories are in an ounce of wheat flour?
One ounce (28 g) of wheat flour has 101 calories, with 3.7 g protein, 20.8 g carbs and 0.4 g fat. Four ounces (113 g) comes to 406 calories, and a full pound (454 g) to 1624 calories.
How much wheat flour is 100 calories?
About 28 g of wheat flour supplies 100 calories, because it carries 3.58 kcal per gram (medium energy density). Medium energy density — portion size starts to matter, so weigh it if you are tracking closely.
How much wheat flour do I need for 20 g of protein?
Roughly 153 g of wheat flour, which also brings 548 calories with it. That works out to 3.7 g of protein per 100 calories.
Is wheat flour high or low in calories for a grains & pasta?
Wheat Flour sits 4% below the grains & pasta average of 372 kcal per 100 g, ranking 8th lowest of 41 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.