Calories in wheat flour (white, all-purpose)
Calories, protein, carbohydrate and fat per 100 g and per serving, from the USDA reference database — plus what actually changes the number on your plate.
Short answer
100 g of wheat flour (white, all-purpose) contains 364 kcal, with 10.3 g of protein, 76.3 g of carbohydrate and 1 g of fat.
A typical serving — 1 cup, about 125 g — is roughly 455 kcal.
That is a fairly calorie-dense food, so portion size matters.
Nutrition facts
| Nutrient | Per 100 g | 1 cup (125 g) |
|---|---|---|
| Calories | 364 kcal | 455 kcal |
| Protein | 10.3 g | 12.9 g |
| Carbohydrates | 76.3 g | 95.4 g |
| Sugars | 0.3 g | 0.3 g |
| Fibre | 2.7 g | 3.4 g |
| Fat | 1 g | 1.2 g |
| Saturated fat | 0.2 g | 0.2 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 2 mg | 3 mg |
| Potassium | 107 mg | 134 mg |
| Calcium | 15 mg | 19 mg |
| Iron | 4.6 mg | 5.8 mg |
| Vitamin C | 0 mg | 0 mg |
| Water | 12 g | 15 g |
Calories per serving
| Serving | Weight | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|---|
| 1 cup | 125 g | 455 | 12.9 g | 95.4 g | 1.2 g |
| 1 tablespoon | 8 g | 29 | 0.8 g | 6.1 g | 0.1 g |
Photograph it instead of looking it up
Wellix identifies wheat flour on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
Calories by weight
Use this table when you know the weight but not the serving:
| Amount | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| 25 g | 91 | 2.6 g | 19.1 g | 0.2 g |
| 50 g | 182 | 5.2 g | 38.2 g | 0.5 g |
| 100 g | 364 | 10.3 g | 76.3 g | 1 g |
| 150 g | 546 | 15.5 g | 114.5 g | 1.5 g |
| 200 g | 728 | 20.7 g | 152.6 g | 2 g |
| 250 g | 910 | 25.8 g | 190.8 g | 2.5 g |
| 300 g | 1,092 | 31 g | 228.9 g | 2.9 g |
Where the calories come from
Calories come from three macronutrients: protein and carbohydrate at 4 kcal per gram, fat at 9 kcal per gram. For wheat flour (white, all-purpose) the split is:
- Protein: 10.3 g × 4 = 41 kcal — 12% of calories
- Carbohydrates: 76.3 g × 4 = 305 kcal — 86% of calories
- Fat: 1 g × 9 = 9 kcal — 2% of calories
- Most of the energy in wheat flour (white, all-purpose) comes from carbohydrate (86% of calories).
- For 200 kcal you can eat about 55 g.
What actually changes the number
White flour is 364 kcal per 100 g, and a cup is 125 g (455 kcal). It matters for recipes: divide the whole recipe's flour by the number of portions rather than guessing at a slice.
How accurate are these numbers?
The values on this page are reference averages from the USDA FoodData Central database (SR Legacy release), measured on samples of wheat flour as sold and prepared in the United States. Your portion will differ: produce varies by variety and ripeness, meat by cut and trim, and anything cooked by the fat and water it gained or lost.
For most foods the per-100 g figure is reliable to within about 10%. The larger uncertainty is almost always the weight of what is on your plate and the cooking fat you cannot see — the two things worth checking before you worry about the database.
How accurate are AI calorie counting apps? →
Related foods
More in Grains, rice, pasta and bread →
Frequently asked questions
How many calories are in 100 g of wheat flour?
100 g of wheat flour (white, all-purpose) contains 364 kcal (10.3 g protein, 76.3 g carbohydrate, 1 g fat), according to USDA reference data.
How many calories are in a serving of wheat flour?
A typical serving of wheat flour — 1 cup, about 125 g — has roughly 455 kcal. Weigh your own portion once to see how it compares; serving sizes vary more than the food does.
How much protein is in wheat flour?
Wheat flour (white, all-purpose): 10.3 g of protein per 100 g, which is moderate. Foods above about 15–20 g per 100 g, or where protein supplies a third or more of the calories, are usually considered high-protein.
What amount of wheat flour equals 200 kcal?
At 364 kcal per 100 g, about 55 g of wheat flour equals 200 kcal.
Can I track wheat flour by taking a photo?
Yes. A photo calorie app like Wellix identifies wheat flour on the plate and estimates the portion from the image. The estimate is most accurate when you confirm the weight or the count, and tell the app about anything the camera cannot see — cooking oil, butter, dressings and sauces.
Source
Nutrition data: U.S. Department of Agriculture, FoodData Central — SR Legacy, FDC ID 168894: "Wheat flour, white, all-purpose, enriched, bleached". Values are per 100 g of edible portion. Serving weights are USDA household measures or typical retail sizes; check the label where one exists. View the USDA record.
Wellix provides general nutrition information and is not medical advice. Nutrition values are reference averages and individual foods vary. Consult a qualified healthcare professional before making significant dietary changes.
Photograph it instead of looking it up
Wellix identifies wheat flour on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
