How Many Calories in Whole Wheat Flour?
1 cană (120g) = 408 kcal
Nutritional Values per 100g
Standard Serving
1 cană (120g) contains 408 calories.
Best time: For homemade bread, pancakes, or baked goods, in place of white flour
Benefits
- ✓Several times more fiber than white flour (11g vs 2.7g/100g) - supports digestion and satiety
- ✓Contains the whole wheat bran and germ, keeping B vitamins, iron, and magnesium that are removed during refining
- ✓More protein than white flour (13g vs 10g/100g), contributing to the protein content of baked goods
- ✓Lower glycemic index than white flour, thanks to the fiber, with a more gradual release of glucose into the blood
Considerations
- !Stronger taste and denser texture in baked goods - often requires recipe adjustments (more liquid)
- !Contains gluten - unsuitable for people with celiac disease or gluten sensitivity
- !Shorter shelf life than white flour, because the fats in the germ can oxidize - refrigeration or freezing is recommended for long-term storage
FitAzi Tip
FitAzi recommends replacing white flour with whole wheat flour, either fully or partially (50/50), in homemade recipes to increase fiber and lower the glycemic index of baked goods. Weigh the flour before using it in recipes - its different density compared to white flour can affect the result if you only measure by cup.
Frequently Asked Questions
100g de făină integrală au 340 kcal, cu 13g proteine, 72g carbohidrați, 2,5g grăsimi și 11g fibre. Este o cantitate ușor mai mică decât făina albă (364 kcal/100g), diferența principală fiind nutrițională - de patru ori mai multe fibre.
Puțin mai puține - 340 kcal/100g față de 364 kcal/100g la făina albă, o diferență de aproximativ 6%, nesemnificativă în practică. Avantajul real al făinii integrale nu este caloric, ci nutrițional: de patru ori mai multe fibre (11g față de 2,7g/100g), mai multe proteine și un index glicemic mai scăzut.
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Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.