Grains And Cereals • Deep Nutrition Analytics
Flour, whole wheat, unenriched
Delivering 370 kcal per 100 grams, Flour, whole wheat, unenriched functions as a grains and cereals with carbohydrates (71.2g) driving its core energy contribution. Standing out in micronutrient concentration, it provides 155% of your daily value for Manganese (3.56 mg) in a standard 100g portion. While caloric density is concentrated at 3.7 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 15.1 g
- Carbohydrates
- 71.2 g
- Fat
- 2.7 g
- Fiber
- 10.6 g
Carbohydrate Quality & Sustained Energy
Flour, whole wheat, unenriched delivers 71.2g of carbohydrates balanced with 10.6g of fiber, yielding 60.6g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 2.7 g |
| Carbohydrate, by difference | 71.2 g |
| Energy | 370 kcal |
| Protein | 15.1 g |
| Energy | 1550 kJ |
| Fiber, total dietary | 10.6 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 3.6 mg |
| Copper | 0.5 mg |
| Selenium | 23.6 µg |
| Magnesium | 136 mg |
| Zinc | 3.2 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.3 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 38 mg |
| Potassium, K | 376 mg |
| Zinc, Zn | 3.2 mg |
| Selenium, Se | 23.6 µg |
| Iron, Fe | 3.9 mg |
| Magnesium, Mg | 136 mg |
| Phosphorus, P | 352 mg |
| Sodium, Na | 3 mg |
| Copper, Cu | 0.5 mg |
| Manganese, Mn | 3.6 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Water | 9.4 g |
| Niacin | 5.5 mg |
| Ash | 1.6 g |
| Thiamin | 0.5 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 39 µg |
| Nitrogen | 2.4 g |
| Molybdenum, Mo | 58.5 µg |
Nutritional Highlights & Outliers
Iron Rich
Provides 3.9 mg of dietary iron (21% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Magnesium Support
Offers 136 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Serving calculator
Common serving sizes
- Serving30 g
Compare Flour, whole wheat, unenriched with Category Peers
Flour, whole wheat, unenriched vs Khorasan, grain, dry, raw
Compared to Khorasan, grain, dry, raw, Flour, whole wheat, unenriched has 1% more fiber and 0% lower calories per 100g.
Flour, whole wheat, unenriched vs Einkorn, grain, dry, raw
Compared to Einkorn, grain, dry, raw, Flour, whole wheat, unenriched has 19% more fiber and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Flour, whole wheat, unenriched?
A standard 100-gram serving of Flour, whole wheat, unenriched contains 370 calories (1548 kJ), alongside 15.1g of protein, 71.2g of carbohydrates, and 2.7g of fat.
In common serving sizes:- 30g: ~111 kcal
Is Flour, whole wheat, unenriched suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 60.6g of net carbs per 100g (71.2g total carbs minus 10.6g fiber), consuming Flour, whole wheat, unenriched will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Flour, whole wheat, unenriched?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Flour, whole wheat, unenriched are:
- Manganese: 3.56 mg (155% of your daily value)
- Copper: 0.452 mg (50% of your daily value)
- Selenium: 23.6 µg (43% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, Foundation Foods (FDC ID 790085).