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.

Nutrition Facts

Serving Size 100g (about 3.52 oz)

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

NutrientAmountDV %
Vitamin A9 IU0%
Vitamin A, RAE0 µg0%
Alpha Carotene0 µg-
Beta Carotene5 µg-
Beta Cryptoxanthin0 µg-
Lutein + zeaxanthin220 µg-
Lycopene0 µg-
Vitamin B-120 µg0%
Vitamin B-60.41 mg24%
Vitamin C0 mg0%
Vitamin D0 IU0%
Vitamin E0.71 mg5%
→ Beta Tocopherol0.23 mg-
→ Delta Tocopherol0 mg-
→ Gamma Tocopherol1.91 mg-
→ Alpha Tocotrienol0.3 mg-
→ Beta Tocotrienol0 mg-
→ Delta Tocotrienol0 mg-
→ Gamma Tocotrienol0.03 mg-
Vitamin K1.9 µg2%

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

NutrientAmountDV %
Carbohydrate71.97 g24%
Sugars0.41 g2%
→ Sucrose0.36 g-
→ Glucose0 g-
→ Fructose0.05 g-
→ Starch57.77 g-
Fiber10.7 g43%

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

NutrientAmountDV %
Fat2.5 g4%
Saturated Fats0.43 g2%
→ Butyric Acid0 g-
→ Caproic Acid0 g-
→ Caprylic Acid0 g-
→ Capric Acid0 g-
→ Lauric Acid0 g-
→ Myristic Acid0 g-
→ Palmitic Acid0.41 g-
→ Stearic Acid0.02 g-
→ Arachidic Acid0 g-
→ Behenic Acid0 g-
→ Lignoceric Acid0 g-
Monounsaturated Fats0.28 g-
→ Myristoleic Acid0 g-
→ Pentadecenoic Acid0 g-
→ Palmitoleic Acid0 g-
→ Heptadecenoic Acid0 g-
→ Oleic Acid 0.27 g-
→ Gadoleic Acid0.01 g-
→ Erucic Acid0 g-
→ Nervonic Acid0 g-
Polyunsaturated Fats1.17 g-
→ Linolenic Acid (18:2)1.09 g-
→ Linolenic Acid (18:3)0.07 g-
→ Parinaric Acid0 g-
→ Eicosadienoic Acid (20:2)0 g-
→ Eicosadienoic Acid (20:3)0 g-
→ Arachidonic Acid0 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

NutrientAmountDV %
Protein13.21 g26%
→ Alanine0.49 g-
→ Arginine0.65 g-
→ Aspartic acid0.72 g-
→ Cystine0.28 g-
→ Glutamic acid4.33 g-
→ Glycine0.57 g-
→ Histidine0.36 g40%
→ Isoleucine0.44 g35%
→ Leucine0.9 g32%
→ Lysine0.36 g15%
→ Methionine0.23 g19%
→ Phenylalanine0.68 g32%
→ Proline2.08 g-
→ Serine0.62 g-
→ Threonine0.37 g28%
→ Tryptophan0.17 g52%
→ Tyrosine0.28 g12%
→ Valine0.56 g36%

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

NutrientAmountDV %
Calcium34 mg3%
Copper0.41 mg46%
Iron3.6 mg20%
Magnesium137 mg33%
Manganese4.07 mg177%
Phosphorus357 mg29%
Potassium363 mg8%
Selenium61.8 µg112%
Sodium2 mg0%
Zinc2.6 mg24%

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

NutrientAmountDV %
Cholesterol0 mg0%

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

NutrientAmountDV %
Alcohol0 g-
Ash1.58 g-
Caffeine0 mg-
Theobromine0 mg-
Water10.74 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 ActivityBurn Off Time
Bicycling - 10 mph or less71 minutes
Dancing62 minutes
Golfing62 minutes
Hiking57 minutes
Light Gardening62 minutes
Stretching113 minutes
Walking - 3.5 mph74 minutes
Weight Training - light workout94 minutes
Aerobics43 minutes
Basketball47 minutes
Bicycling - 10 mph or more35 minutes
Running - 5 mph35 minutes
Swimming40 minutes
Walking - 4.5 mph45 minutes
Weight Training - vigorous workout47 minutes
Similar Food Items to Wheat Flour, Whole-grain
Name Calories Total Fat Proteins Carbohydrates
Wheat Flour, White, All-purpose, Enriched, Bleached3640.98g10.33g76.31g
Wheat Flour, White, All-purpose, Self-rising, Enriched3540.97g9.89g74.22g
Wheat Flour, White, Bread, Enriched3611.66g11.98g72.53g
Wheat Flour, White, Cake, Enriched3620.86g8.2g78.03g
Wheat Flour, White, Tortilla Mix, Enriched40510.63g9.66g67.14g
Wheat, Sprouted1981.27g7.49g42.53g
Wild Rice, Cooked1010.34g3.99g21.34g
Wild Rice, Raw3571.08g14.73g74.9g
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