Flour, wheat, wholemeal, plain
Flour milled from whole wheat grain (bran, germ and flour). No added vitamins, minerals or leavening agents.
Source: Analysed
Per 100g of edible portion
- Energy
- 1,371kJ
- Protein
- 11.6g
- Fat, total
- 1.6g
- Total dietary fibre
- 8.8g
- Total sugars
- 2.0g
- Sodium
- 2.0mg
Nutrition by serving size
One standard serve is 30 g: 3.5 g protein, 2.6 g fibre, 411 kJ. Choose another measure or enter grams.
Measure source: Australian Dietary Guidelines serve (FSANZ AUSNUT 2023).
| Nutrient | In 30 g | Per 100 g |
|---|---|---|
| Energy | 411 kJ (98 kcal) | 1,371 kJ |
| Protein | 3.5 g | 11.6 g |
| Total fat | 0.5 g | 1.6 g |
| Saturated fat | 0.07 g | 0.2 g |
| Carbohydrate | 18.5 g | 61.6 g |
| Sugars | 0.6 g | 2.0 g |
| Dietary fibre | 2.6 g | 8.8 g |
| Sodium | 1 mg | 2 mg |
| Calcium | 9 mg | 29 mg |
| Iron | 0.8 mg | 2.8 mg |
Protein relative to energy: 0.8 g per 100 kJ. This ratio is the same at any amount.
Quick FAQ
How many calories are in flour?
Flour, wheat, wholemeal, plain contains approximately 328 calories (1,371 kJ) per 100g, according to the Australian Food Composition Database.
How much protein is in flour?
There are 11.6g of protein per 100g of flour, wheat, wholemeal, plain.
How much sugar is in flour?
Flour, wheat, wholemeal, plain contains 2g of total sugars per 100g, making it low in sugar.
How much fat is in flour?
Flour, wheat, wholemeal, plain has 1.6g of total fat per 100g.
Is flour high in fibre?
Yes - Flour, wheat, wholemeal, plain is a high-fibre food with 8.8g of dietary fibre per 100g.
Complete Nutrient Profile
Every measured nutrient, grouped by category. Tap a nutrient to see the 50 richest foods for it.
Energy
2 nutrients| Nutrient | Per 100g |
|---|---|
| Energy with dietary fibre | 1,371 kJ |
| Energy, without dietary fibre | 1,301 kJ |
Proximates
8 nutrients| Nutrient | Per 100g |
|---|---|
| Moisture | 11.2 g |
| Protein | 11.6 g |
| Nitrogen | 2.0 g |
| Fat, total | 1.6 g |
| Total dietary fibre | 8.8 g |
| Alcohol | 0 g |
| Available carbohydrate, without sugar alcohols | 61.6 g |
| Available carbohydrate, with sugar alcohols | 61.6 g |
Carbohydrates
9 nutrients| Nutrient | Per 100g |
|---|---|
| Fructose | 0 g |
| Glucose | 0 g |
| Sucrose | 1.0 g |
| Maltose | 1.0 g |
| Lactose | 0 g |
| Total sugars | 2.0 g |
| Added sugars | 0 g |
| Free sugars | 0 g |
| Starch | 59.6 g |
Minerals
25 nutrients| Nutrient | Per 100g |
|---|---|
| Aluminium | 130 ug |
| Arsenic | 4.1 ug |
| Cadmium | 0 ug |
| Calcium | 29.0 mg |
| Chromium | 6.5 ug |
| Chloride | 100 mg |
| Copper | 0.31 mg |
| Fluoride | 110 ug |
| Iodine | 8.9 ug |
| Iron | 2.8 mg |
| Lead | 0 ug |
| Magnesium | 89.0 mg |
| Manganese | 3.3 mg |
| Molybdenum | 33.0 ug |
| Phosphorus | 230 mg |
| Potassium | 310 mg |
| Selenium | 19.0 ug |
| Sodium | 2.0 mg |
| Sulphur | 93.0 mg |
| Zinc | 1.7 mg |
| Retinol | 0 ug |
| Vitamin A retinol equivalents | 0 ug |
| Biotin | 10.0 ug |
| Cystine plus cysteine | 136 mg/gN |
| Cystine plus cysteine | 270 mg |
Vitamins
27 nutrients| Nutrient | Per 100g |
|---|---|
| Alpha-carotene | 0 ug |
| Beta-carotene | 0 ug |
| Cryptoxanthin | 0 ug |
| Beta-carotene equivalents | 0 ug |
| Thiamin | 0.48 mg |
| Riboflavin | 0.04 mg |
| Niacin | 3.7 mg |
| Niacin derived from tryptophan | 2.2 mg |
| Niacin derived equivalents | 5.9 mg |
| Pantothenic acid | 0.56 mg |
| Pyridoxine | 0.10 mg |
| Cobalamin | 0 ug |
| Folate, natural | 118 ug |
| Folic acid | 0 ug |
| Total folates | 118 ug |
| Dietary folate equivalents | 118 ug |
| Vitamin C | 0 mg |
| Cholecalciferol | 0 ug |
| Ergocalciferol | 0 ug |
| 25-hydroxy cholecalciferol | 0 ug |
| 25-hydroxy ergocalciferol | 0 ug |
| Vitamin D3 equivalents | 0 ug |
| Alpha tocopherol | 0.40 mg |
| Beta tocopherol | 0 mg |
| Delta tocopherol | 0 mg |
| Gamma tocopherol | 0 mg |
| Vitamin E | 0.40 mg |
Fatty Acids
37 nutrients| Nutrient | Per 100g |
|---|---|
| C4 | 0 g |
| C6 | 0 g |
| C8 | 0 g |
| C10 | 0 g |
| C12 | 0 g |
| C14 | 0 g |
| C15 | 0 g |
| C16 | 0.19 g |
| C17 | 0 g |
| C18 | 0.02 g |
| C20 | 0 g |
| C22 | 0 g |
| C24 | 0 g |
| Total saturated fatty acids | 0.22 g |
| C14:1 | 0 g |
| C16:1 | 0 g |
| C17:1 | 0 g |
| C18:1 | 0.16 g |
| C20:1 | 0.01 g |
| C22:1 | 0 g |
| C24:1 | 0 g |
| Total monounsaturated fatty acids | 0.17 g |
| C18:2w6 | 0.70 g |
| C18:3w3 | 0.04 g |
| C18:3w6 | 0 mg |
| C20:2w6 | 0 mg |
| C20:3w3 | 0 mg |
| C20:3w6 | 0 mg |
| C20:4w6 | 0 mg |
| C20:5w3 | 0 mg |
| C22:5w3 | 0 mg |
| C22:4w6 | 0 mg |
| C22:2w6 | 0 mg |
| C22:6w3 | 0 mg |
| Total polyunsaturated fatty acids | 0.74 g |
| Total long chain omega 3 fatty acids | 0 mg |
| Total trans fatty acids | 0 mg |
Amino Acids
17 nutrients| Nutrient | Per 100g |
|---|---|
| Alanine | 422 mg |
| Arginine | 603 mg |
| Aspartic acid | 692 mg |
| Glutamic acid | 3,162 mg |
| Glycine | 476 mg |
| Histidine | 296 mg |
| Isoleucine | 458 mg |
| Leucine | 800 mg |
| Lysine | 359 mg |
| Methionine | 180 mg |
| Phenylalanine | 567 mg |
| Proline | 1,401 mg |
| Serine | 603 mg |
| Threonine | 369 mg |
| Tyrosine | 395 mg |
| Tryptophan | 127 mg |
| Valine | 548 mg |
Other
3 nutrients| Nutrient | Per 100g |
|---|---|
| Ash | 1.2 g |
| Caffeine | 0 mg |
| Cholesterol | 0 mg |
Recipes that use flour
Recipes on this site with this food in the ingredient list, largest amount per serve first.
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Source and method
Nutrient values: Australian Food Composition Database (AFCD) Release 3, per 100 g of edible portion. Standard serves and household measures: AUSNUT 2023 food measures and Australian Dietary Guidelines profiles. © Food Standards Australia New Zealand. Used under the Creative Commons Attribution 4.0 licence. Portion values on this site are calculated from the per 100 g figures.
Food key: F004014. Derivation of the nutrient profile: Analysed.