How much protein is in whole-wheat flour?

One cup of whole-wheat flour (120 g) has 16 g of protein (408 kcal); 100 g has 13.2 g.

Feast Factsper 100 g

PER 100 GProtein

13.2g

Calories340

Carbohydrate72g

Fiber10.7g

Sugars0.4g

Fat2.5g

Saturated0.4g

Sodium2 mg

3.9 g protein per 100 kcal · USDA FoodData Central

Protein verdictModerate protein

3.9 g of protein per 100 kcal (16% of its calories): 2.5–5 g is moderate on our scale.

25 g of protein from whole-wheat flour alone takes 189 g (about 1.6 cups) and 644 kcal.

#4 of 9 in Flours & baking for protein per 100 g, #2 for protein per calorie.

How we rate protein →

Protein per portion

Protein, calories, carbs and fat in whole-wheat flour per portion
Portion	Protein	kcal	Carbs	Fat
100 g	13.2 g	340	72 g	2.5 g
1 oz (28 g)	3.7 g	96	20 g	0.7 g
1 cup (120 g)	16 g	408	86 g	3 g
1 tbsp (7.5 g)	1 g	25	5.4 g	0.2 g

One cup of whole-wheat flour (120 g) is 13% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.

Most of its calories come from carbohydrate: about 85%.

One cup of whole-wheat flour (120 g) also has 13 g of fiber.

How it compares

The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than all 4.

whole-wheat flour compared with similar foods, per 100 g
Food	Protein	kcal	Protein per 100 kcal
Whole-wheat flour	13.2 g	340	3.9 g
Oat flour	14.7 g	404	3.6 g
All-purpose flour	10.3 g	364	2.8 g
Self-rising flour	9.9 g	354	2.8 g
Chocolate chips	4.2 g	480	0.9 g

All 200 foods →

Recipes with whole-wheat flour

No library recipe uses whole-wheat flour yet. High-Protein Dessert Recipes →

Questions

How much protein is in a cup of whole-wheat flour?

One cup of whole-wheat flour (120 g) has 16 g of protein and 408 kcal, with 86 g of carbohydrate and 3 g of fat.

How much protein is in 100 g of whole-wheat flour?

100 g of whole-wheat flour has 13.2 g of protein, 340 kcal, 72 g of carbohydrate and 2.5 g of fat (USDA FoodData Central 168893).

Is whole-wheat flour a good source of protein?

Moderate protein: 3.9 g of protein per 100 kcal (16% of its calories): 2.5–5 g is moderate on our scale. Getting 25 g of protein from whole-wheat flour alone takes 189 g (about 1.6 cups) and 644 kcal.

Which has more protein, whole-wheat flour or self-rising flour?

Whole-wheat flour, with 13.2 g of protein per 100 g against 9.9 g for self-rising flour. Per 100 kcal: whole-wheat flour 3.9 g, self-rising flour 2.8 g.

Source: USDA FoodData Central, SR Legacy 168893: “Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate

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