Feast on the Planet Good for your family. Good for our future.

Whole wheat flour

Whole-wheat flour

Regional seasonality

Available all year, with no season to wait for. — Northern North America

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec
What else is in season in November?

Nutritional values (per 100g)

  • Calories369 kcal
  • Proteins14.6 g
  • Carbohydrates68.5 g
  • Fats3.24 g
  • Fiber8.89 g
  • Sodium0.0008 g
  • Sugars1.02 g
  • CO₂ footprint80 g
Detailed nutrition enriched from Canadian Nutrient File — Grains, wheat flour, whole wheat

Per 100 g

Key nutrients

Saturated fat, calcium and iron. Open the full profile for every vitamin, mineral and fatty acid reported.

Nutrition source Health Canada · CNF 2026

These are the nutrient amounts available for 100 g of this ingredient. A missing nutrient means that no value was reported—not that the amount is zero.

  • Saturated fat 0.517 g2.6% of daily maximum Codex NRV-NCD: maximum 20 g/day
  • Calcium 26.4 mg2.6% of daily reference Codex NRV-R: 1000 mg/day
  • Iron 3.4 mg15–24% of daily reference Codex NRV-R: 14–22 mg/day
Full nutrient profile 122 nutrients
Minerals Calcium, iron, potassium and more 8 nutrients
  • Magnesium 116 mg37% of daily reference Codex NRV-R: 310 mg/day
  • Phosphorus 339 mg48% of daily reference Codex NRV-R: 700 mg/day
  • Potassium 292 mg8.3% of daily target Codex NRV-NCD: target 3500 mg/day
  • Sodium 0.811 mg<0.1% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
  • Zinc 3.08 mg22–28% of daily reference Codex NRV-R: 11–14 mg/day
  • Copper 0.377 mg42% of daily reference Codex NRV-R: 900 µg/day
  • Manganese 2.69 mg90% of daily reference Codex NRV-R: 3 mg/day
  • Selenium 65.7 µg109% of daily reference Codex NRV-R: 60 µg/day
Vitamins Fat- and water-soluble vitamins 27 nutrients
  • Retinol 0 µg
  • Retinol activity equivalents 0 µg0% of daily reference Codex NRV-R: 800 µg RAE/day
  • Beta carotene 5 µg
  • Alpha carotene 0 µg
  • Alpha-tocopherol 0.71 mg7.9% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin D (International Units) 0 IU
  • Vitamin D (D2 + D3) 0 µg0% of daily reference Codex NRV-R: 5–15 µg/day
  • Beta cryptoxanthin 0 µg
  • Lycopene 0 µg
  • Lutein and zeaxanthin 220 µg
  • Beta-tocopherol 0.23 mg
  • Gamma-tocopherol 1.91 mg
  • Delta-tocopherol 0 mg
  • Vitamin C 0 mg0% of daily reference Codex NRV-R: 100 mg/day
  • Thiamine 0.399 mg33% of daily reference Codex NRV-R: 1.2 mg/day
  • Riboflavin 0.107 mg8.9% of daily reference Codex NRV-R: 1.2 mg/day
  • Niacin (nicotinic acid) preformed 4.93 mg33% of daily reference Codex NRV-R: 15 mg NE/day
  • Total niacin equivalent 8.05 mg NE54% of daily reference Codex NRV-R: 15 mg NE/day
  • Pantothenic acid 0.603 mg12% of daily reference Codex NRV-R: 5 mg/day
  • Vitamin B-6 0.213 mg16% of daily reference Codex NRV-R: 1.3 mg/day
  • Total folacin 65.8 µg
  • Vitamin B-12 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
  • Choline, total 31.2 mg
  • Vitamin K (phylloquinone) 1.9 µg
  • Folic acid 21.8 µg
  • Naturally occurring folate 44 µg
  • Dietary folate equivalents 81 µg20% of daily reference Codex NRV-R: 400 µg DFE/day
Fatty acids Saturated and unsaturated fatty acids 57 nutrients
  • Cholesterol 0 mg
  • Fatty acids, trans, total 0.004 g
  • Fatty acids, saturated, 4:0, butanoic 0 g
  • Fatty acids, saturated, 6:0, hexanoic 0 g
  • Fatty acids, saturated, 8:0, octanoic 0 g
  • Fatty acids, saturated, 10:0, decanoic 0 g
  • Fatty acids, saturated, 12:0, dodecanoic 0 g
  • Fatty acids, saturated, 14:0, tetradecanoic 0.004 g
  • Fatty acids, saturated, 16:0, hexadecanoic 0.461 g
  • Fatty acids, saturated, 18:0, octadecanoic 0.025 g
  • Fatty acids, saturated, 20:0, eicosanoic 0.004 g
  • Fatty acids, monounsaturated, 18:1undifferentiated, octadecenoic 0.293 g
  • Fatty acids, polyunsaturated, 18:2undifferentiated, linoleic, octadecadienoic 1.18 g
  • Fatty acids, polyunsaturated, 18:3undifferentiated, linolenic, octadecatrienoic 0.072 g
  • Fatty acids, polyunsaturated, 20:4, eicosatetraenoic 0 g
  • Fatty acids, polyunsaturated, 22:6 n-3, docosahexaenoic (DHA) 0 g
  • Fatty acids, saturated, 22:0, docosanoic 0.007 g
  • Fatty acids, monounsaturated, 14:1, tetradecenoic 0 g
  • Fatty acids, monounsaturated, 16:1undifferentiated, hexadecenoic 0.003 g
  • Fatty acids, polyunsaturated, 18:4, octadecatetraenoic 0.001 g
  • Fatty acids, monounsaturated, 20:1, eicosenoic 0.01 g
  • Fatty acids, polyunsaturated, 20:5 n-3, eicosapentaenoic (EPA) 0 g
  • Fatty acids, monounsaturated, 22:1undifferentiated, docosenoic 0 g
  • Fatty acids, polyunsaturated, 22:5 n-3, docosapentaenoic (DPA) 0 g
  • Fatty acids, monounsaturated, total 0.298 g
  • Fatty acids, polyunsaturated, total 1.26 g
  • Fatty acids, saturated, 15:0, pentadecanoic 0.004 g
  • Fatty acids, saturated, 17:0, heptadecanoic 0.004 g
  • Fatty acids, saturated, 24:0, tetracosanoic 0.006 g
  • Fatty acids, monounsaturated, 16:1t, hexadecenoic 0 g
  • Fatty acids, monounsaturated, 18:1t, octadecenoic 0.002 g
  • Fatty acids, monounsaturated, 22:1t, docosenoic 0 g
  • Fatty acids, polyunsaturated, 18:2i, linoleic, octadecadienoic 0.002 g
  • Fatty acids, polyunsaturated, 18:2t,t , octadecadienenoic 0 g
  • Fatty acids, polyunsaturated, conjugated, 18:2 cla, linoleic, octadecadienoic 0 g
  • Fatty acids, monounsaturated, 24:1c, tetracosenoic 0 g
  • Fatty acids, polyunsaturated, 20:2 c,c eicosadienoic 0.001 g
  • Fatty acids, monounsaturated, 16:1c, hexadecenoic 0.003 g
  • Fatty acids, monounsaturated, 18:1c, octadecenoic 0.292 g
  • Fatty acids, polyunsaturated, 18:2 c,c n-6, linoleic, octadecadienoic 1.18 g
  • Fatty acids, monounsaturated, 22:1c, docosenoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-6, g-linolenic, octadecatrienoic 0 g
  • Fatty acids, monounsaturated, 17:1, heptadecenoic 0 g
  • Fatty acids, polyunsaturated, 20:3, eicosatrienoic 0.003 g
  • Fatty acids, total trans-monoenoic 0.002 g
  • Fatty acids, total trans-polyenoic 0.002 g
  • Fatty acids, monounsaturated, 15:1, pentadecenoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-3 linolenic, octadecatrienoic 0.072 g
  • Fatty acids, polyunsaturated, 20:3 n-3 eicosatrienoic 0.003 g
  • Fatty acids, polyunsaturated, 20:3 n-6, eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:4 n-6, arachidonic 0 g
  • Fatty acids, polyunsaturated, 18:3i, linolenic, octadecatrienoic 0 g
  • Fatty acids, polyunsaturated, 21:5 0 g
  • Fatty acids, polyunsaturated, 22:4 n-6, docosatetraenoic 0 g
  • Fatty acids, monounsaturated, 24:1undifferentiated, tetracosenoic 0 g
  • Fatty acids, polyunsaturated, 22:3, 0 g
  • Fatty acids, polyunsaturated, 22:2, docosadienoic 0 g
Sugars Individual sugars reported in the food 1 nutrient
  • Sugars, total 1.02 g
Other compounds Additional compounds measured by CNF 29 nutrients
  • Sucrose 0.699 g
  • Glucose 0.047 g
  • Fructose 0.039 g
  • Lactose 0 g
  • Maltose 0.233 g
  • Alcohol 0 g
  • Moisture 12.3 g
  • Caffeine 0 mg
  • Theobromine 0 mg
  • Galactose 0 g
  • Betaine 72.8 mg
  • Tryptophan 0.187 g
  • Threonine 0.38 g
  • Isoleucine 0.462 g
  • Leucine 0.919 g
  • Lysine 0.446 g
  • Methionine 0.209 g
  • Cystine 0.171 g
  • Phenylalanine 0.723 g
  • Tyrosine 0.493 g
  • Valine 0.558 g
  • Arginine 0.711 g
  • Histidine 0.33 g
  • Alanine 0.55 g
  • Aspartic acid 0.611 g
  • Glutamic acid 4.58 g
  • Glycine 0.478 g
  • Proline 1.77 g
  • Serine 0.646 g
What does “% of daily reference” mean?

Codex Nutrient Reference Values are standard daily values for the general population older than 36 months, designed for nutrition labelling. The percentage shows how much this amount contributes to that daily reference; it is a comparison guide, not a personalised medical target. Vitamin D, iron and zinc use ranges because their Codex values depend on sunlight exposure or dietary absorption. Sodium and saturated fat are daily maximums; potassium is a daily target. A percentage is shown only when the stored nutrient matches the Codex total or equivalent. Codex does not define a separate daily reference for each individual fatty acid.

Read the official Codex CXG 2-1985 references

Description

Flour milled from the whole wheat kernel, richer in fibre and nutrients than white flour.

Cook with it

Recipes using this ingredient

Whole Wheat Waffles

12 min 36 min 40 min

Whole wheat flour gives these vanilla waffles a nutty flavor, while applesauce keeps the centers tender. Baker’s yeast and baking powder help them rise in the waffle iron.

Soft Apricot Oat Muffins

10 min 19 min 30 min

These small muffins stay soft because soaked dried apricots are blended with applesauce and soy beverage before the dry ingredients go in. Whole-wheat flour, oat flour, and cinnamon give them a mild, tender crumb without added sugar.

Low-Oil Whole Wheat Sandwich Buns

30 min 18 min 2 h 50 min

These whole wheat sandwich buns bake with a thin, chewy crust and a moist, close-but-light crumb. A high-hydration dough carries the softness usually supplied by more oil, while the two rises give the wheat flavour time to develop.

Start a recipe with it Build your own recipe around Whole wheat flour and see its nutrition per serving.