Flour, bread, white, enriched, unbleached
Whole food · Cereal Grains and Pasta
Enriched unbleached white bread flour is a finely milled, versatile staple with a creamy off-white color and a mild, neutral flavor. It provides a soft, tender crumb and a chewy texture, making it the backbone of countless baked goods. With a substantial 14.3g of protein per 100g, it is a surprisingly significant source of plant-based protein in the diet.
Calorie split: 16% protein · 80% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love it for its dependable, soft texture and ability to create light, fluffy breads and pastries. It is a cultural staple in many Western cuisines, forming the foundation of everything from everyday sandwich loaves to celebratory cakes.
⚠️ Watch-outs & how to enjoy it better
It is a high-glycemic food that can cause rapid blood-sugar spikes, and its lack of fiber offers little satiety. To counteract this, pair it with protein (like eggs or cheese) or healthy fats (like avocado or olive oil), and consider using it in a 50/50 blend with whole-wheat flour for added fiber.
Key benefits
- High in protein for a grain product (14.3g per 100g).
- Enriched with B vitamins and iron to replace nutrients lost in milling.
- Provides a quick, accessible source of energy from complex carbohydrates.
- Its neutral flavor makes it incredibly versatile for both sweet and savory recipes.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'enrichment' process, mandated in the U.S. since 1941, adds back thiamin, riboflavin, niacin, folic acid, and iron to prevent nutrient deficiencies like pellagra and anemia.
Full nutrition (USDA data · scales with serving)
| Water | 10.7 g |
| Energy (Atwater General Factors) | 363 kcal |
| Energy (Atwater Specific Factors) | 372 kcal |
| Energy | 363 kcal |
| Energy | 1520 kj |
| Nitrogen | 2.3 g |
| Protein | 14.3 g |
| Total lipid (fat) | 1.6 g |
| Ash | 0.50 g |
| Carbohydrate, by difference | 72.8 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 5.5 mg |
| Magnesium, Mg | 35.9 mg |
| Phosphorus, P | 124 mg |
| Potassium, K | 127 mg |
| Sodium, Na | 3.0 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.19 mg |
| Manganese, Mn | 0.75 mg |
| Selenium, Se | 33.3 ug |
| Molybdenum, Mo | 36.6 ug |
| Thiamin | 0.95 mg |
| Riboflavin | 0.44 mg |
| Niacin | 6.6 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 145 ug |
Fat & fatty acid profile (per 100g)
Estimated from Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST — USDA does not publish this profile for Flour.
| Fatty acids, total saturated | 0.15 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.09 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.04 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.66 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.17 g |
| MUFA 16:1 | 0.00 g |
| MUFA 16:1 c | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.48 g |
| MUFA 18:1 c | 0.47 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.95 g |
| PUFA 18:2 | 0.91 g |
| PUFA 18:2 n-6 c,c | 0.91 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.03 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.01 g |
| Fatty acids, total trans-monoenoic | 0.00 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.00 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST — USDA does not publish this profile for Flour.
| Tryptophan | 0.02 g |
| Threonine | 0.10 g |
| Isoleucine | 0.09 g |
| Leucine | 0.35 g |
| Lysine | 0.16 g |
| Methionine | 0.06 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.15 g |
| Tyrosine | 0.12 g |
| Valine | 0.11 g |
| Arginine | 0.18 g |
| Histidine | 0.09 g |
| Alanine | 0.21 g |
| Aspartic acid | 0.19 g |
| Glutamic acid | 0.46 g |
| Glycine | 0.12 g |
| Proline | 0.29 g |
| Serine | 0.15 g |
| Hydroxyproline | 0.00 g |
FAQ
What is the difference between bleached and unbleached white flour?
Unbleached flour is naturally aged by exposure to oxygen, resulting in a slightly off-white color and denser texture. Bleached flour is chemically treated to whiten it and create a softer, finer crumb.
Why is white bread flour higher in protein than all-purpose flour?
Bread flour is milled from hard wheat varieties with higher gluten content, which provides the structure and chewiness needed for yeast breads.
Is enriched white flour healthy?
It provides essential nutrients like iron and B vitamins, but it lacks the fiber and phytonutrients of whole-wheat flour. It's best used in moderation and balanced with other whole foods.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.63 kcal/g · 16% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.