Whole-Grain Wheat Flour – Nutritional Information & Benefits
Whole-grain wheat flour is a versatile and nutrient-dense ingredient, commonly used in baking and cooking. Known for its rich content of fiber and essential minerals, it provides several health benefits while enhancing the texture and flavor of various recipes. Here’s a detailed look at the nutritional profile of whole-grain wheat flour:
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 340 kcal |
| Protein | 13.21 g |
| Fat | 2.5 g |
| Saturated Fats | 0.43 g |
| Carbohydrates | 71.97 g |
| Fiber | 10.7 g |
| Sugar | 0.41 g |
| Calcium | 34 mg |
| Iron | 3.6 mg |
| Magnesium | 137 mg |
| Phosphorus | 357 mg |
| Potassium | 363 mg |
| Sodium | 2 mg |
| Zinc | 2.6 mg |
| Copper | 0.41 mcg |
| Manganese | 4.067 mg |
| Selenium | 61.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.502 mg |
| Riboflavin (Vitamin B2) | 0.165 mg |
| Niacin (Vitamin B3) | 4.957 mg |
| Vitamin B6 | 0.407 mg |
| Folate (Vitamin B9) | 44 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.71 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits
Whole-grain wheat flour is a rich source of dietary fiber, which supports digestive health and helps maintain a healthy weight by promoting feelings of fullness. With a protein content of 13.21g per 100g, it also contributes to muscle repair and growth, making it an essential part of a balanced diet.
Additionally, this flour is packed with vital minerals such as magnesium, phosphorus, potassium, and iron, all of which are important for bone health, energy production, and maintaining proper bodily functions. The presence of manganese and zinc further supports immune function and cellular health.
Whole-grain wheat flour is also an excellent source of B vitamins, including thiamine, riboflavin, niacin, and folate, which help in energy metabolism and red blood cell production.
Allergen Information
Whole-grain wheat flour is derived from wheat and contains gluten. Therefore, it is not suitable for individuals with gluten intolerance or those diagnosed with celiac disease. It may also cause allergic reactions in some individuals who are sensitive to wheat.
Dietary Preferences
- Vegetarian-Friendly: Yes
- Vegan-Friendly: Yes
- Gluten-Free: No (contains gluten)
- Low-Sugar: Yes
- Low-Fat: Yes
- High-Fiber: Yes
- High-Protein: Yes
Usage Tips
Whole-grain wheat flour can be used in a variety of recipes, from baking bread and muffins to thickening sauces and soups. It provides a nutty flavor and hearty texture to baked goods. When substituting for white flour, use it in a 1:1 ratio, though you may need to adjust the moisture content as whole-grain flour tends to absorb more liquid.
For best results, store whole-grain wheat flour in an airtight container in a cool, dry place to prevent spoilage and preserve its nutrients.
Incorporating whole-grain wheat flour into your cooking not only enhances flavor and texture but also provides an array of essential nutrients that support overall health. Whether you’re baking a loaf of bread, making pancakes, or preparing a hearty soup, whole-grain wheat flour is a perfect addition to your pantry!
