How many calories are in 1 2 cup whole wheat flour?

Whole wheat flour is a nutritious and fiber-rich flour made from grinding whole wheat kernels. It contains the bran, germ and endosperm of the wheat kernel, giving it a higher nutritional value than refined white flour. Knowing the calorie content of whole wheat flour can help with meal planning and managing weight.

Quick Answer

There are approximately 408 calories in 1 2 cup (63g) of whole wheat flour.

Calories per Cup of Whole Wheat Flour

Amount Calories
1 cup (120g) 816
3/4 cup (90g) 612
2/3 cup (80g) 544
1/2 cup (60g) 408
1/3 cup (40g) 272
1/4 cup (30g) 204

As you can see, the calorie count scales linearly based on the amount of whole wheat flour. 1/2 cup contains about 408 calories, while a full cup contains 816 calories.

Whole Wheat Flour Nutrition Facts

The calories in whole wheat flour come from its nutritional makeup:

  • Carbohydrates: 71g per cup
  • Protein: 15g per cup
  • Fat: 2g per cup
  • Fiber: 12g per cup

The majority of calories come from carbohydrates. Whole wheat flour is particularly high in fiber compared to refined white flour. The fiber content helps slow digestion, keeping you fuller for longer after eating foods made with whole wheat flour.

Macronutrient Percentages

Looking at the macronutrient percentage breakdown:

  • 76% of calories from carbohydrates
  • 15% of calories from protein
  • 9% of calories from fat

This shows that whole wheat flour is predominantly a source of complex carbohydrates, with a decent amount of protein and a small amount of fat.

Comparing Whole Wheat Flour to Other Flours

How does the calorie content of whole wheat flour compare to other types of flour?

Type of Flour Calories per 1 Cup
Whole wheat flour 816
All-purpose white flour 455
Cake flour 455
Cornmeal 670
Almond flour 640
Coconut flour 560

As shown, whole wheat flour contains significantly more calories per cup compared to all-purpose or cake flour. The increased fiber and protein content accounts for the extra calories.

Among alternative gluten-free flours, almond flour has a comparable calorie count to whole wheat per cup. Coconut flour contains slightly fewer calories.

Calorie Differences Explained

The calorie variance between flours comes down to processing and ingredients:

  • Whole wheat flour is unprocessed, retaining all nutritional parts of the wheat kernel.
  • Refined white flours remove the bran and germ, decreasing fiber and nutrients.
  • Alternative flours like almond and coconut flour rely on different base ingredients.

In summary, whole wheat flour naturally carries more calories than refined white flour due to its increased nutritional content. But the extra nutrients offer health benefits that make the calories worthwhile.

Calories in Common Whole Wheat Flour Foods

To provide more context, here are the calories found in some common foods made with whole wheat flour:

Food Item Serving Size Calories
Whole wheat bread slice 1 medium slice (30g) 80
Whole wheat pasta 1 cup (140g) 260
Whole wheat tortilla 1 medium (50g) 150
Whole wheat muffin 1 medium (55g) 160
Whole wheat pancake 1 medium (50g) 110

These demonstrate how whole wheat flour is commonly used in foods. The calorie counts vary based on serving sizes and other ingredients included. But whole wheat flour boosts the fiber and nutrients compared to refined flour.

Health Benefits of Whole Wheat Flour

Whole wheat flour has some excellent health benefits that make it a smart choice despite its higher calories:


Whole wheat flour is an excellent source of dietary fiber, providing 12g per cup. Fiber promotes healthy digestion and regularity. It also slows the absorption of carbs into the bloodstream for steady energy.

Vitamins and Minerals

Refining flour strips out the wheat germ and bran, where many nutrients are concentrated. Whole wheat flour retains these and thus contains more vitamins and minerals like folate, magnesium and zinc.

Heart Health

The fiber content in whole wheat flour can lower cholesterol levels. Smaller particle size bran in whole wheat flour may also reduce heart disease risk by 7-18%.

Diabetes Management

The high fiber and nutrients in whole wheat flour helps regulate blood sugar levels. Fiber slows the conversion of carbs into blood glucose.

Aids Weight Loss

High fiber foods like whole wheat flour promote satiety and help sustain energy levels between meals. This can support weight loss when substituting whole wheat for refined flour.

Finding the Right Balance

Moderation is key with any higher calorie food, even healthy whole grains. Here are some tips for balancing whole wheat flour:

  • Substitute half of all-purpose flour in recipes with whole wheat flour.
  • Mix whole wheat flour with lower calorie alternative flours.
  • Use smaller serving sizes of baked goods made with whole wheat.
  • Increase exercise to account for extra calories consumed.

Be mindful of overdoing calorie-dense baked goods made with oils and sugars in addition to whole wheat flour.


Whole wheat flour contains approximately 408 calories per half cup or 816 calories per full cup. This is substantially more than all-purpose white flour due to its higher fiber content, protein, and inclusion of the wheat germ. However, the extra nutrients provide health benefits that make whole wheat flour a smart choice. Moderating serving sizes and increasing physical activity can help balance out the higher calorie load in whole wheat flour. Overall, when used properly, the extra calories are a small price to pay for the nutritional boost.

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