Calories in Flour: Nutrition Facts & Serving Sizes
Per 1 RACC (30g)
Per 100g
Source: USDA FoodData Central, Foundation, March 2026.
All-purpose white flour is a finely milled wheat product made from the endosperm of the wheat kernel after the bran and germ are removed. A standard 30g serving (about 1/4 cup) contains 110 calories, 2.2g of protein, 22.7g of carbohydrates, and 1.2g of fat. Per 100g, flour delivers 365 calories and 75.5g of carbohydrates, making it one of the more calorie-dense baking staples. It contains 7.2g of protein per 100g, primarily from gluten-forming proteins glutenin and gliadin. Flour has no fiber in this form, no significant sugar, and virtually no sodium. It is high in niacin (6mg per 100g), magnesium (124mg per 100g), and phosphorus (319mg per 100g). Flour is the base ingredient in bread, pasta, baked goods, and coatings. For anyone tracking calories, raw flour measurements can be surprisingly calorie-dense compared to the finished products it creates.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 RACC (30g) | 109.6 | 2.2g | 22.7g | 1.2g | 0g |
| 100g | 365.3 | 7.2g | 75.5g | 3.9g | 0g |
Track Flour in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 365.3 | 18% |
| Protein | 7.2g | 14% |
| Total Fat | 3.9g | 5% |
| Total Carbohydrates | 75.5g | 27% |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 1mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 10mg | 1% |
| Iron | 1.5mg | 8% |
| Potassium | 265mg | 6% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 124mg | 30% |
| Phosphorus | 319mg | 26% |
| Zinc | 1.9mg | 17% |
| Selenium | 9.7mcg | 18% |
| Thiamin (B1) | 0.3mg | 25% |
| Niacin (B3) | 6mg | 38% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Flour
White flour provides fast-absorbing carbohydrates that can fuel high-intensity workouts. The glycemic index of refined flour products is high, meaning the carbohydrates are converted to glucose quickly, which can be beneficial for pre- or post-workout nutrition when rapid energy availability is the goal.
The niacin content (6mg per 100g) plays a key role in energy metabolism, specifically in the conversion of carbohydrates, fats, and proteins into usable energy via NAD and NADP pathways. This B vitamin is important for anyone with high caloric demands from regular training.
Magnesium at 124mg per 100g contributes to the 400-420mg daily recommendation for adults. Magnesium is involved in over 300 enzymatic reactions including muscle contraction, protein synthesis, and ATP production.
Phosphorus at 319mg per 100g is the second most abundant mineral in the body, working alongside calcium to build and maintain bone mineral density. It is also a structural component of ATP, the primary energy currency used during exercise.
While refined white flour lacks the fiber, vitamins, and antioxidants found in whole wheat flour, it serves a practical role in flexible dieting approaches where calorie counting rather than food restriction is the primary method. Understanding flour's calorie density is key for accurate tracking when homemade baked goods are part of the diet.
Dietary Considerations
Flour is vegan and dairy-free but is not gluten-free. It is not suitable for people with celiac disease or non-celiac gluten sensitivity. Flour is not keto-compatible given its 75.5g of carbs per 100g. For weight loss, flour can be included in a calorie-controlled diet but requires careful measurement since it is calorie-dense and easy to overconsume. Whole wheat flour is a higher-fiber alternative with more micronutrients. Garbanzo bean flour (387 cal/100g) and almond flour are common gluten-free substitutes for different baking applications. Flour contains no sodium, no cholesterol, and no saturated fat in its pure form. Fortified versions may contain added B vitamins and iron.
Daily Intake (100g)
100g of flour provides 18% of a 2,000-calorie diet.
Track Your Intake
See how flour fits your personal calorie and macro targets.
Related Foods
Restaurant Meals with Flour
See how flour shows up in popular restaurant dishes.
Frequently Asked Questions
How many calories in flour?
A 1/4 cup serving (30g) of all-purpose flour contains about 110 calories. Per 100g, flour contains 365 calories. When measuring flour for baking, weight is more accurate than volume for tracking purposes.
Is flour good for weight loss?
Flour is not inherently bad for weight loss when portioned correctly within a calorie deficit. The issue is that flour-based foods are often calorie-dense and easy to overeat. Tracking the raw flour weight in recipes gives the most accurate calorie count for homemade baked goods.
How much protein in flour?
Flour contains 7.2g of protein per 100g, or about 2.2g per 30g serving. Most of this protein is gluten, which provides structure in baking. Flour is not a significant protein source for fitness goals.
Is flour gluten-free?
Standard all-purpose white flour is not gluten-free. It is made from wheat and contains gluten proteins. People with celiac disease or gluten intolerance should use certified gluten-free flours such as rice flour, almond flour, or garbanzo bean flour.
Is flour keto-friendly?
No. All-purpose flour contains 75.5g of carbohydrates per 100g with no fiber to offset it. Even a small amount will exceed typical keto carb limits. Almond flour and coconut flour are popular low-carb alternatives for keto baking.
What is the difference between white flour and whole wheat flour?
White flour (365 cal/100g) is refined and has the bran and germ removed, leaving mostly starch and some protein. Whole wheat flour (252 cal/100g) retains the bran and germ, providing significantly more fiber, vitamins, minerals, and antioxidants. Whole wheat flour has a higher nutrient density but produces denser baked goods.
Track Flour in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.