Calories and nutrition facts
Whole wheat flour
Also known as: wholemeal flour
100 g of whole wheat flour has 339 calories, 13 g protein, 62 g carbs and 1.8 g fat. 1 tbsp (10 g) has 34 calories.
- Carbs 80 %
- Protein 15 %
- Fat 5 %
34
6.2 g
1.3 gThe Health Score from the ClemCam app: 1 to 10, based on the Nutri-Score (2023) per 100 g.
Nutrition facts
| Nutrition facts | per 100 g | 1 tbsp (10 g) |
|---|---|---|
| Energy | 339 kcal 1,418 kJ | 34 kcal 142 kJ |
| Fat | 1.8 g | 0.18 g |
| of which saturated | 0.22 g | 0.02 g |
| Carbohydrates | 62 g | 6.2 g |
| of which sugars | 0.74 g | 0.07 g |
| Fibre | 12 g | 1.2 g |
| Protein | 13 g | 1.3 g |
| Salt | 0 g | 0 g |
Vitamins
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Vitamin B1 (thiamin) | 0.48 mg | 44 % |
| Vitamin B2 (riboflavin) | 0.09 mg | 6.4 % |
| Niacin (B3) | 7.8 mg | 49 % |
| Vitamin B6 | 0.46 mg | 33 % |
| Folate | 56 µg | 28 % |
| Vitamin E | 0.63 mg | 5.3 % |
| Vitamin K | 0.95 µg | 1.3 % |
Minerals
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Calcium | 33 mg | 4.1 % |
| Iron | 3.3 mg | 23 % |
| Magnesium | 95 mg | 25 % |
| Zinc | 2.3 mg | 23 % |
| Potassium | 372 mg | 19 % |
| Phosphorus | 291 mg | 42 % |
Per 100 g, at least 15% of the reference intake of: Vitamin B1 (thiamin), Niacin (B3), Vitamin B6, Folate, Iron, Magnesium, Zinc, Potassium, Phosphorus.
Adult reference intakes from EU Regulation 1169/2011 (fibre 30 g and salt 6 g as recommended by the DGE). Only values above 0 are shown.
Compared
Other foods in Grains, rice & pasta, per 100 g.
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Questions
How many calories are in 1 tbsp (10 g) of whole wheat flour?
1 tbsp (10 g) of whole wheat flour has 34 calories, with 1.3 g protein, 6.2 g carbs and 0.18 g fat.
How much protein is in whole wheat flour?
Whole wheat flour has 13 g protein per 100 g. That is 15% of its calories.
How many carbs are in whole wheat flour?
Whole wheat flour has 62 g carbs per 100 g, including 0.74 g sugars and 12 g fibre.
Source: German Federal Food Code (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner Institute (2025), licensed under CC BY 4.0. Values per 100 g edible portion, BLS code C211000. Serving sizes are typical amounts; per-serving values, shares and the Health Score were calculated by ClemCam.