Wheat flour, white, bread, enriched
Whole food · Cereal Grains and Pasta
This is the quintessential pantry staple, a finely milled, bleached flour designed for light, fluffy baked goods. It has a neutral, slightly sweet taste and a soft, powdery texture that creates tender crumb structures. Nutritionally, it's a concentrated source of quick-release carbohydrates, providing a significant 361 kcal and 72.53g of carbs per 100g, with modest protein.
Calorie split: 14% protein · 82% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love it for its unparalleled versatility and reliability in the kitchen, forming the soft, pillowy foundation of everything from sandwich bread to birthday cakes. Its mild flavor and consistent performance make it the go-to for achieving predictable, tender results in baking.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can lead to rapid blood-sugar spikes, making it less ideal for sustained energy. As a common gluten-containing grain, it must be avoided by those with celiac disease or wheat allergies. To mitigate blood sugar impact, pair it with protein (like eggs in a quiche) or healthy fats (like avocado on toast), and opt for whole-grain blends when possible.
Key benefits
- Excellent source of energy-dense carbohydrates
- Enriched with B vitamins (thiamin, riboflavin, niacin, folic acid) and iron
- Provides a foundation for countless baked goods and staples
- Neutral flavor profile allows it to adapt to sweet and savory dishes
- Fine texture yields a soft, light crumb in breads and pastries
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'enrichment' process, which adds back nutrients lost during milling, was mandated in the U.S. starting in the 1940s to combat widespread nutritional deficiencies like pellagra.
Full nutrition (USDA data · scales with serving)
| Water | 13.4 g |
| Energy | 361 kcal |
| Energy | 1510 kj |
| Protein | 12.0 g |
| Total lipid (fat) | 1.7 g |
| Ash | 0.47 g |
| Carbohydrate, by difference | 72.5 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 0.31 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 4.4 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 97.0 mg |
| Potassium, K | 100 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 0.85 mg |
| Copper, Cu | 0.18 mg |
| Manganese, Mn | 0.79 mg |
| Selenium, Se | 39.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.81 mg |
| Riboflavin | 0.51 mg |
| Niacin | 7.6 mg |
| Pantothenic acid | 0.44 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 183 ug |
| Folic acid | 150 ug |
| Folate, food | 33.0 ug |
| Folate, DFE | 288 ug |
| Choline, total | 10.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 2.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 79.0 ug |
| Vitamin E (alpha-tocopherol) | 0.40 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.20 mg |
| Tocopherol, gamma | 1.4 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.20 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.24 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 | 0.00 g |
| SFA 16:0 | 0.22 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.14 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.14 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.73 g |
| PUFA 18:2 | 0.69 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.14 g |
| Threonine | 0.32 g |
| Isoleucine | 0.44 g |
| Leucine | 0.83 g |
| Lysine | 0.23 g |
| Methionine | 0.21 g |
| Cystine | 0.27 g |
| Phenylalanine | 0.59 g |
| Tyrosine | 0.33 g |
| Valine | 0.50 g |
| Arginine | 0.42 g |
| Histidine | 0.25 g |
| Alanine | 0.37 g |
| Aspartic acid | 0.48 g |
| Glutamic acid | 4.2 g |
| Glycine | 0.41 g |
| Proline | 1.4 g |
| Serine | 0.58 g |
FAQ
How is 'enriched' white flour different from regular white flour?
Enriched flour has specific B vitamins (thiamin, riboflavin, niacin, folic acid) and iron added back after milling, as these nutrients are removed with the bran and germ. Regular white flour is not fortified.
Can I substitute this 1:1 for whole wheat flour in recipes?
No, not directly. Whole wheat flour absorbs more liquid and has a denser texture. Substitutions usually require adjusting liquid ratios and often blending flours for a lighter result.
Why is it called 'bread flour' if it's used for so many things?
Its name reflects its primary purpose: it has a higher protein (gluten) content than all-purpose flour, which creates the strong, elastic network needed for chewy, well-risen bread. Its versatility makes it useful for much more.
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 3.61 kcal/g · 13% calories from protein · 2.4 g fiber · 0.3 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.