Wheat flour, white (industrial), 11.5% protein, bleached, enriched
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
This is the workhorse of industrial baking: a finely milled, bleached, and enriched white wheat flour with a high 11.5% protein content. It yields a soft, pliable dough with a neutral, slightly sweet wheat flavor, perfect for creating light, airy textures. Its nutritional profile is dominated by quick-digesting carbohydrates, providing a substantial 363 kcal of energy per 100g.
Calorie split: 13% protein · 83% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
Bakers and manufacturers prize it for its dependable gluten strength, which creates the perfect rise and chew in breads and pastries. Its neutral taste and fine texture make it an incredibly versatile base for everything from fluffy cakes to sturdy pizza crusts.
⚠️ Watch-outs & how to enjoy it better
Its refined nature means it's stripped of fiber and bran, leading to rapid blood-sugar spikes and low satiety. As a common wheat product, it contains gluten, a major allergen for those with celiac disease or sensitivity. To counteract the glycemic impact, pair it with protein (like eggs or meat) or healthy fats (like avocado or nuts) in your meal, and consider using it in combination with whole-grain flours.
Key benefits
- High protein content (11.5g/100g) for strong gluten development and structure.
- Enriched with B vitamins (thiamin, riboflavin, niacin, folic acid) and iron.
- Fine, consistent texture ensures reliable results in commercial baking.
- Long shelf life due to bleaching and milling process.
- Neutral flavor acts as a blank canvas for both sweet and savory recipes.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'bleaching' process isn't about color but chemistry: it artificially ages the flour using agents like benzoyl peroxide to weaken gluten proteins, making the dough easier to work with and resulting in a whiter, finer crumb.
Full nutrition (USDA data · scales with serving)
| Water | 12.7 g |
| Energy | 363 kcal |
| Energy | 1518 kj |
| Protein | 11.5 g |
| Total lipid (fat) | 1.4 g |
| Ash | 0.55 g |
| Carbohydrate, by difference | 73.8 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 1.1 g |
| Sucrose | 0.15 g |
| Glucose | 0.03 g |
| Fructose | 0.03 g |
| Lactose | 0.00 g |
| Maltose | 0.90 g |
| Galactose | 0.00 g |
| Starch | 62.9 g |
| Calcium, Ca | 20.0 mg |
| Iron, Fe | 5.1 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 112 mg |
| Potassium, K | 138 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 0.84 mg |
| Copper, Cu | 0.16 mg |
| Manganese, Mn | 0.68 mg |
| Selenium, Se | 27.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.74 mg |
| Riboflavin | 0.45 mg |
| Niacin | 6.0 mg |
| Pantothenic acid | 0.41 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 170 ug |
| Folic acid | 140 ug |
| Folate, food | 31.0 ug |
| Folate, DFE | 268 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 | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 18.0 ug |
| Vitamin E (alpha-tocopherol) | 0.05 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.04 mg |
| Tocopherol, gamma | 0.42 mg |
| Tocopherol, delta | 0.01 mg |
| Tocotrienol, alpha | 0.05 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 | 0.27 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 15:0 | 0.00 g |
| SFA 16:0 | 0.27 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.17 g |
| MUFA 14:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.17 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.75 g |
| PUFA 18:2 | 0.73 g |
| PUFA 18:3 | 0.02 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 | 0.13 g |
| Threonine | 0.30 g |
| Isoleucine | 0.39 g |
| Leucine | 0.74 g |
| Lysine | 0.27 g |
| Methionine | 0.16 g |
| Cystine | 0.27 g |
| Phenylalanine | 0.51 g |
| Tyrosine | 0.16 g |
| Valine | 0.48 g |
| Arginine | 0.47 g |
| Histidine | 0.22 g |
| Alanine | 0.33 g |
| Aspartic acid | 0.43 g |
| Glutamic acid | 3.7 g |
| Glycine | 0.38 g |
| Proline | 1.2 g |
| Serine | 0.48 g |
FAQ
What does '11.5% protein' mean for my baking?
This high protein content indicates strong gluten potential, making it ideal for breads, pizza dough, and chewy bagels where structure and elasticity are key. It's less suited for tender cakes or biscuits, which typically use lower-protein flours.
What is the difference between bleached and unbleached flour?
Bleached flour is chemically aged to be whiter and softer, producing a more tender crumb. Unbleached flour is naturally aged by oxygen, resulting in a slightly off-white color and denser texture, often preferred for rustic breads and pastries.
Why is it 'enriched'?
Enrichment adds back nutrients (like iron and B vitamins) lost during the milling of the whole wheat kernel. While it improves the vitamin profile, it does not restore the fiber, bran, or germ found in whole-wheat flour.
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 · 13% calories from protein · 2.4 g fiber · 1.1 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: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.