Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)

1 cup (120 g): 408 kcal, 15.9 g protein, 86.4 g carbohydrate and 3 g fat.

Compare with another food

Nutrition Facts

Serving size1 cup (120 g)

Amount per serving

Calories410

% Daily Value*

Total Fat 3g	4%
Saturated Fat 0.5g	3%
Trans Fat —
Cholesterol 0mg	0%
Sodium 0mg	0%
Total Carbohydrate 86g	31%
Dietary Fiber 13g	46%
Total Sugars 0g
Includes Added Sugars ≤0g	≤1%
Protein 16g	32%
Vitamin D 0mcg	0%
Calcium 40mg	4%
Iron 4.3mg	25%
Potassium 440mg	10%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means the source has no value; ≥ is a lower bound. The source doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (120 g) gives you

High in Protein (32% DV), Dietary fiber (46% DV), Iron (24% DV), Magnesium (39% DV), Phosphorus (34% DV), Zinc (28% DV), Copper (55% DV), Manganese (212% DV), Selenium (135% DV), Thiamin (B1) (50% DV), Niacin (B3) (37% DV), Vitamin B6 (29% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

15% protein · 79% carbohydrate · 6% fat

Protein: 16 g 15%
Carbs: 86 g 79%
Fat: 3 g 6%

Compared with other foods

Per 100 g, against every food on BasalFit.

Calories: less than 20% of foods
Protein: more than 62% of foods
Total fat: less than 63% of foods
Carbohydrate: more than 93% of foods
Dietary fiber: more than 97% of foods
Total sugars: less than 62% of foods
Sodium: less than 94% of foods

All nutrients (57)

Amounts for 1 cup (120 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	408 kcal	340 kcal
Protein	15.9 g	13.2 g	32%
Carbohydrate	86.4 g	72 g	31%
Dietary fiber	12.8 g	10.7 g	46%
Total sugars	0.492 g	0.41 g
Starch	69.3 g	57.8 g
Water	12.9 g	10.7 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	3 g	2.5 g	4%
Saturated fat	0.516 g	0.43 g	3%
Monounsaturated fat	0.34 g	0.283 g
Polyunsaturated fat	1.4 g	1.17 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	40.8 mg	34 mg	3%
Iron	4.32 mg	3.6 mg	24%
Magnesium	164 mg	137 mg	39%
Phosphorus	428 mg	357 mg	34%
Potassium	436 mg	363 mg	9%
Sodium	2.4 mg	2 mg	0%
Zinc	3.12 mg	2.6 mg	28%
Copper	0.492 mg	0.41 mg	55%
Manganese	4.88 mg	4.07 mg	212%
Selenium	74.2 mcg	61.8 mcg	135%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.852 mg	0.71 mg	6%
Vitamin K	2.28 mcg	1.9 mcg	2%
Thiamin (B1)	0.602 mg	0.502 mg	50%
Riboflavin (B2)	0.198 mg	0.165 mg	15%
Niacin (B3)	5.95 mg	4.96 mg	37%
Pantothenic acid (B5)	0.724 mg	0.603 mg	14%
Vitamin B6	0.488 mg	0.407 mg	29%
Folate	52.8 mcg	44 mcg	13%
Vitamin B12	0 mcg	0 mcg	0%
Choline	37.4 mg	31.2 mg	7%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.209 g	0.174 g
Threonine	0.44 g	0.367 g
Isoleucine	0.532 g	0.443 g
Leucine	1.08 g	0.898 g
Lysine	0.431 g	0.359 g
Methionine	0.274 g	0.228 g
Cystine	0.33 g	0.275 g
Phenylalanine	0.818 g	0.682 g
Tyrosine	0.33 g	0.275 g
Valine	0.677 g	0.564 g
Arginine	0.778 g	0.648 g
Histidine	0.428 g	0.357 g
Alanine	0.587 g	0.489 g
Aspartic acid	0.866 g	0.722 g
Glutamic acid	5.19 g	4.33 g
Glycine	0.683 g	0.569 g
Proline	2.49 g	2.08 g
Serine	0.744 g	0.62 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 168893 (SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.