Wheat Flour, Whole-grain

Serving Size 100 grams

Nutritional Value and Analysis

Wheat Flour, Whole-grain with a serving size of 100 grams has a total of 340 calories with 2.5 grams of fat. The serving size is equivalent to 100 grams of food and contains 22.5 calories from fat. This item is classified as cereal grains and pasta foods.

This food is a good source of fiber, magnesium, copper, manganese, selenium, thiamin, niacin, tryptophan, isoleucine, leucine, phenylalanine, valine and histidine . Wheat Flour, Whole-grain is a low fat food because it contains less than 3 grams of fat per serving.

Fiber 43% of DV

A serving of 100 grams of wheat flour, whole-grain has 43% of the recommended daily needs of fiber.

Magnesium 33% of DV

A serving of 100 grams of wheat flour, whole-grain has 33% of the recommended daily needs of magnesium.

Copper 46% of DV

A serving of 100 grams of wheat flour, whole-grain has 46% of the recommended daily needs of copper.

Manganese 177% of DV

A serving of 100 grams of wheat flour, whole-grain has 177% of the recommended daily needs of manganese.

Selenium 112% of DV

A serving of 100 grams of wheat flour, whole-grain has 112% of the recommended daily needs of selenium.

Thiamin 42% of DV

A serving of 100 grams of wheat flour, whole-grain has 42% of the recommended daily needs of thiamin.

Niacin 31% of DV

A serving of 100 grams of wheat flour, whole-grain has 31% of the recommended daily needs of niacin.

Tryptophan 52% of DV

A serving of 100 grams of wheat flour, whole-grain has 52% of the recommended daily needs of tryptophan.

Isoleucine 35% of DV

A serving of 100 grams of wheat flour, whole-grain has 35% of the recommended daily needs of isoleucine.

Leucine 32% of DV

A serving of 100 grams of wheat flour, whole-grain has 32% of the recommended daily needs of leucine.

Phenylalanine 32% of DV

A serving of 100 grams of wheat flour, whole-grain has 32% of the recommended daily needs of phenylalanine.

Valine 36% of DV

A serving of 100 grams of wheat flour, whole-grain has 36% of the recommended daily needs of valine.

Histidine 40% of DV

A serving of 100 grams of wheat flour, whole-grain has 40% of the recommended daily needs of histidine.

Amount Per Serving
Calories 340		Calories from Fat 23
% Daily Value*
Total Fat 2.5g		4%
	Saturated Fat 0.4g	2%
	Trans Fat 0g
Cholesterol 0mg		0%
Sodium 2mg		0%
Total Carbohydrate 72g		24%
	Dietary Fiber 10.7g	43%
	Sugars 0g
Protein 13g

Vitamin A 0%	Vitamin C 0%
Calcium 3%	Iron 20%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

Nutrient	Amount	DV %
Vitamin A	9 IU	0%
→ Vitamin A, RAE	0 µg	0%
→ Alpha Carotene	0 µg	-
→ Beta Carotene	5 µg	-
→ Beta Cryptoxanthin	0 µg	-
→ Lutein + zeaxanthin	220 µg	-
→ Lycopene	0 µg	-
Vitamin B-12	0 µg	0%
Vitamin B-6	0.41 mg	24%
Vitamin C	0 mg	0%
Vitamin D	0 IU	0%
Vitamin E	0.71 mg	5%
→ Beta Tocopherol	0.23 mg	-
→ Delta Tocopherol	0 mg	-
→ Gamma Tocopherol	1.91 mg	-
→ Alpha Tocotrienol	0.3 mg	-
→ Beta Tocotrienol	0 mg	-
→ Delta Tocotrienol	0 mg	-
→ Gamma Tocotrienol	0.03 mg	-
Vitamin K	1.9 µg	2%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

Nutrient	Amount	DV %
Carbohydrate	71.97 g	24%
Sugars	0.41 g	2%
→ Sucrose	0.36 g	-
→ Glucose	0 g	-
→ Fructose	0.05 g	-
→ Starch	57.77 g	-
Fiber	10.7 g	43%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

Nutrient	Amount	DV %
Fat	2.5 g	4%
Saturated Fats	0.43 g	2%
→ Butyric Acid	0 g	-
→ Caproic Acid	0 g	-
→ Caprylic Acid	0 g	-
→ Capric Acid	0 g	-
→ Lauric Acid	0 g	-
→ Myristic Acid	0 g	-
→ Palmitic Acid	0.41 g	-
→ Stearic Acid	0.02 g	-
→ Arachidic Acid	0 g	-
→ Behenic Acid	0 g	-
→ Lignoceric Acid	0 g	-
Monounsaturated Fats	0.28 g	-
→ Myristoleic Acid	0 g	-
→ Pentadecenoic Acid	0 g	-
→ Palmitoleic Acid	0 g	-
→ Heptadecenoic Acid	0 g	-
→ Oleic Acid	0.27 g	-
→ Gadoleic Acid	0.01 g	-
→ Erucic Acid	0 g	-
→ Nervonic Acid	0 g	-
Polyunsaturated Fats	1.17 g	-
→ Linolenic Acid (18:2)	1.09 g	-
→ Linolenic Acid (18:3)	0.07 g	-
→ Parinaric Acid	0 g	-
→ Eicosadienoic Acid (20:2)	0 g	-
→ Eicosadienoic Acid (20:3)	0 g	-
→ Arachidonic Acid	0 g	-
→ Eicosapentaenoic Acid (EPA)	0 g	-
→ Docosapentaenoic Acid (DPA)	0 g	-
→ Docosahexaenoic Acid (DHA)	0 g	-

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

Nutrient	Amount	DV %
Protein	13.21 g	26%
→ Alanine	0.49 g	-
→ Arginine	0.65 g	-
→ Aspartic acid	0.72 g	-
→ Cystine	0.28 g	-
→ Glutamic acid	4.33 g	-
→ Glycine	0.57 g	-
→ Histidine	0.36 g	40%
→ Isoleucine	0.44 g	35%
→ Leucine	0.9 g	32%
→ Lysine	0.36 g	15%
→ Methionine	0.23 g	19%
→ Phenylalanine	0.68 g	32%
→ Proline	2.08 g	-
→ Serine	0.62 g	-
→ Threonine	0.37 g	28%
→ Tryptophan	0.17 g	52%
→ Tyrosine	0.28 g	12%
→ Valine	0.56 g	36%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

Nutrient	Amount	DV %
Calcium	34 mg	3%
Copper	0.41 mg	46%
Iron	3.6 mg	20%
Magnesium	137 mg	33%
Manganese	4.07 mg	177%
Phosphorus	357 mg	29%
Potassium	363 mg	8%
Selenium	61.8 µg	112%
Sodium	2 mg	0%
Zinc	2.6 mg	24%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

Nutrient	Amount	DV %
Cholesterol	0 mg	0%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

Nutrient	Amount	DV %
Alcohol	0 g	-
Ash	1.58 g	-
Caffeine	0 mg	-
Theobromine	0 mg	-
Water	10.74 g	-

Calories Burn off Time

How long would it take to burn off Wheat Flour, Whole-grain with 340calories? A brisk walk for 74 minutes, jogging for 35 minutes, or hiking for 57 minutes will help your burn off the calories in wheat flour, whole-grain.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical Activity	Burn Off Time
Bicycling - 10 mph or less	71 minutes
Dancing	62 minutes
Golfing	62 minutes
Hiking	57 minutes
Light Gardening	62 minutes
Stretching	113 minutes
Walking - 3.5 mph	74 minutes
Weight Training - light workout	94 minutes
Aerobics	43 minutes
Basketball	47 minutes
Bicycling - 10 mph or more	35 minutes
Running - 5 mph	35 minutes
Swimming	40 minutes
Walking - 4.5 mph	45 minutes
Weight Training - vigorous workout	47 minutes

Similar Food Items to Wheat Flour, Whole-grain

Name	Calories	Total Fat	Proteins	Carbohydrates
Wheat Flour, White, All-purpose, Enriched, Bleached	364	0.98g	10.33g	76.31g
Wheat Flour, White, All-purpose, Self-rising, Enriched	354	0.97g	9.89g	74.22g
Wheat Flour, White, Bread, Enriched	361	1.66g	11.98g	72.53g
Wheat Flour, White, Cake, Enriched	362	0.86g	8.2g	78.03g
Wheat Flour, White, Tortilla Mix, Enriched	405	10.63g	9.66g	67.14g
Wheat, Sprouted	198	1.27g	7.49g	42.53g
Wild Rice, Cooked	101	0.34g	3.99g	21.34g
Wild Rice, Raw	357	1.08g	14.73g	74.9g

Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
A variety of whole fruits
Grains with at least half of which are whole grains
Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
Protein foods, including seafood, lean meats and poultry, eggs and nuts
Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium