EatSeeNutrition information: wheat flour
| Nutrient | Carbs 100 g | % RI* | 1 tablespoon (10 g) |
|---|---|---|---|
| Energy | 364 kcal1523 kJ | 18% | 36 kcal151 kJ |
| Fat | 1 g | 1% | 0.1 g |
| of which saturated fatty acids | 0.2 g | 1% | <0.1 g |
| Carbs | 73.6 g | 28% | 7.4 g |
| of which sugars | 0.3 g | 0% | <0.1 g |
| Fiber | 2.7 g | - | 0.3 g |
| Protein | 10.3 g | 21% | 1 g |
| Salt | 0.01 g | 0% | <0.01 g |
| Water | 11.9 g | - | 1.2 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in wheat flour?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon10 g | 36 kcal | 1 g | 7.4 g | 0.1 g |
| 100 g | 364 kcal | 10.3 g | 73.6 g | 1 g |
| Cup130 g | 473 kcal | 13.4 g | 95.7 g | 1.3 g |
Vitamins and minerals
In 100 g of wheat flour, the most abundant nutrients are phosphorus (15% of the RI), folate (13%), and vitamin B1 (11%). We show nutrients that provide at least 2% of the RI per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 107 mg | 5% |
| Magnesium | 22 mg | 6% |
| Phosphorus | 108 mg | 15% |
| Iron | 1.2 mg | 9% |
| Zinc | 0.7 mg | 7% |
| Vitamin B1 (thiamin) | 0.12 mg | 11% |
| Vitamin B2 (riboflavin) | 0.04 mg | 3% |
| Vitamin B3 (niacin) | 1.3 mg | 8% |
| Vitamin B6 | 0.04 mg | 3% |
| Folate | 26 µg | 13% |
Not included: selenium—US source data reflects fortification, additives, or growing conditions, so the values would be overstated for Polish equivalents.
Wheat flour compared with other foods
Wheat flour has more calories per 100 g than 61% of the grain products in our chart. Here's how products in the groats, rice, pasta, and cereal flakes category with similar calorie content compare (kcal per 100 g):
- Dry bulgur342 kcal
- Dry buckwheat groats346 kcal
- Dry barley groats352 kcal
- Dry whole-wheat pasta352 kcal
- All-purpose flour364 kcal
- Dry white rice365 kcal
- Dry brown rice367 kcal
- Dry quinoa368 kcal
- Dry semolina369 kcal
Wheat flour in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 1500 kcal meal plan - day 5: fish in Greek-style tomato sauce with rice
- Lactose-free diet - day 1: fish in Greek-style tomato sauce with rice
Recipes with this ingredient
- Spinach and feta pancakes – about 456 kcal per serving
- Sponge omelet with strawberries – about 345 kcal per serving
- Greek-style fish with rice — about 570 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
How many calories are in 1 tablespoon of wheat flour?
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How many carbs does wheat flour contain?
Data source: USDA FoodData Central, SR28 database - “Wheat flour, white, all-purpose, unenriched” (NDB 20481). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on the variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we create our calorie chart.