Whole Wheat Flour
How Many Calories in Whole Wheat Flour? Nutrition Facts and Benefits
Whole wheat flour is made by grinding the entire wheat kernel—bran, germ, and endosperm—retaining more fiber, vitamins, and minerals than refined white flour. It has a slightly nutty flavor and a denser texture, making it popular for breads, tortillas, rotis, muffins, and other baked goods. Thanks to its higher fiber and nutrient content, it’s a staple in many wholesome, whole‑grain recipes worldwide.
Calories and Nutritional Values (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 340 kcal | 72 g | 13.2 g | 2.5 g | 10.7 g | 5 mg |
| 2 | 1 cup (120 g) | 408 kcal | 86.4 g | 15.8 g | 3.0 g | 12.8 g | 6 mg |
Health Benefits of Whole Wheat Flour
- Richer in fiber, B vitamins, iron, magnesium, and zinc compared to refined flour.
- Supports digestive health and helps promote satiety due to its fiber content.
- Provides steady energy thanks to complex carbohydrates.
- Contains phytonutrients and antioxidants naturally present in the bran and germ.
- May contribute to better glycemic response than refined flour when part of a balanced diet.
Tips for Using Whole Wheat Flour
- For lighter texture, start with a blend (e.g., 50% whole wheat + 50% all‑purpose) and adjust to taste.
- Increase hydration in doughs and batters; whole wheat absorbs more liquid.
- Use in breads, pancakes, muffins, tortillas/rotis, and crackers for extra fiber.
- Enhance flavor and digestibility with preferments or sourdough methods.
- Store in an airtight container; refrigerate or freeze for longer freshness due to the wheat germ’s natural oils.