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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Fluffy, wholesome pancakes made with whole wheat flour for a fiber-rich start to your day. Topped with a vibrant mix of fresh berries and sweet banana, this breakfast is both satisfying and delicious, ready in under 30 minutes.
Fluffy, wholesome waffles made with 100% whole wheat flour and no added sugar. Topped with a vibrant mix of fresh berries and sweet pear, they're a delicious and fiber-rich way to start your day.
Fluffy, wholesome pancakes made with whole wheat flour, served with a warm topping of apples sautéed with cinnamon and a touch of maple syrup. A satisfying and nutritious breakfast that feels like a treat.
A light, tender, and moist cornbread muffin made completely plant-based. Using a blend of cornmeal and whole wheat flour, these muffins have a wholesome texture and a hint of sweetness from maple syrup, perfect for pairing with chili or a hearty soup.
Soft, puffy, and wonderfully chewy pita bread made with 100% whole wheat flour. This simple, vegan recipe yields delicious pockets perfect for stuffing with your favorite fillings or dipping into hummus and soups.
Yes, whole wheat flour is highly nutritious because it contains all parts of the grain, including the bran and germ. It is rich in dietary fiber, B vitamins, and essential minerals like magnesium and selenium, which support heart health and digestion.
100g of whole wheat flour provides approximately 13.3g of protein and 10-12g of fiber. This is significantly higher than refined white flour, making it more satiating and better for maintaining steady blood sugar levels.
No, whole wheat flour is not gluten-free. It contains gluten, the protein responsible for the elasticity and structure of dough, and is therefore unsafe for individuals with celiac disease or gluten sensitivity.
Yes, but it is best to start by substituting only 25% to 50% of the white flour. Because whole wheat flour absorbs more moisture and is denser, you may need to add 1-2 tablespoons of extra liquid per cup of flour used.
No, whole wheat flour is not keto-friendly. It contains about 72.6g of carbohydrates per 100g, which is too high for a standard ketogenic diet that typically limits daily carb intake to under 50g.
Whole wheat flour contains the grain's natural oils, which can go rancid. Store it in an airtight container in a cool, dark place for up to 3 months, or in the refrigerator or freezer for up to a year to maintain freshness.
Whole wheat flour has a robust, nutty, and slightly earthy flavor compared to the neutral taste of white flour. It also produces a heartier, denser texture in baked goods like bread, muffins, and pancakes.
whole wheat flour is a versatile ingredient found in cuisines around the world. With 340 calories per 100g and 13.3 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the grain category with complete nutrition information.
View all grain →Discover 10 recipes featuring whole wheat flour with step-by-step instructions.
Browse recipes →It can be a helpful part of a weight loss diet due to its high fiber content, which promotes a feeling of fullness. However, it still contains 340 calories per 100g, so it should be consumed in moderation as part of a balanced meal plan.
Spoiled whole wheat flour will have a distinctively sour, metallic, or musty smell, rather than its usual mild, nutty aroma. If it smells off or shows signs of small insects (weevils), it should be discarded.
Whole wheat flour is made by grinding the entire wheat kernel, whereas white flour is refined to remove the bran and germ. This process leaves white flour with fewer nutrients and significantly less fiber than the whole grain version.