White Flour Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 353

% Daily Value *

Total Fat 1g %2

Saturated Fat 0g %1

Trans Fat ~g

Cholesterol 0mg %0

Sodium 2mg %0

Total Carbohydrate 77g %26

Dietary Fiber 2g %8

Total Sugars 1g

Protein 9g

Vitamin D 0.0IU %0

Calcium 20.0mg %1

Iron 1.3mg %7

Potassium 131mg %3

Phosphorus 85.0mg %8

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in white flour

Vitamin A 0.0IU %0

Vitamin D 0.0IU %0

Vitamin C 0.0mg %0

Vitamin B12 0.0µg %0

Vitamin K 0.3µg %0

Vitamin E 0.1mg %0

Choline, total 10.4mg %2

Vitamin B6 0.0mg %3

Vitamin B5 (Pantothenic acid) 0.2mg %4

Vitamin B2 (Riboflavin) 0.1mg %6

Vitamin B3 (Niacin) 1.2mg %7

Vitamin B1 (Thiamin) 0.2mg %16

Minerals in white flour

Sodium 2.0mg %0

Calcium 20.0mg %2

Potassium 131.0mg %3

Magnesium 20.0mg %5

Zinc 0.9mg %7

Iron 1.3mg %7

Phosphorus 85.0mg %9

Copper 0.2mg %18

Selenium 11.4µg %21

Manganese 0.6mg %27

Amino Acids in white flour

Lysine 0.2g %11

Tyrosine 0.1g %12

Methionine 0.1g %16

Valine 0.4g %19

Leucine 0.6g %20

Threonine 0.2g %20

Isoleucine 0.3g %20

Histidine 0.2g %24

Tryptophan 0.1g %32

Phenylalanine 0.4g %40

Cystine 0.2g %74

Fatty Acids in white flour

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of white flour is 2.6/100 which makes it a good quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

White Flour has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Lysine 45 27
Valine 39 40
Leucine 59 65
Threonine 23 25
Isoleucine 30 34
Histidine 15 20
Tryptophan 6 11
Met+Cys 22 39
Phe+Tyr 30 54

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in white flour is 1.0 which makes it a low P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of white flour is 3.7 which makes it a medium energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in white flour as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that white flour is lacking.

Nutrient Density Score for white flour is 9/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for white flour

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 5.70 <12
Potassium:Sodium 65.50 >2
Caclcium:Magnesium 1.00 <2
Iron:Copper 7.88 <15
Calcium:Phosphorus 0.24 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 45%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

93% of insulinogenic calories