Wheat flour, white (industrial), 11.5% protein, unbleached, enriched
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
This is the workhorse of the modern kitchen: a finely milled, unbleached wheat flour with a creamy off-white hue and a subtle, nutty aroma. Its 11.5% protein content strikes a versatile middle ground, yielding baked goods that are tender yet structurally sound. Nutritionally, it's a dense energy source, packed with carbohydrates and enriched with essential B vitamins and iron.
Calorie split: 13% protein · 83% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
Bakers adore it for its reliability and consistent results, creating everything from fluffy pancakes to chewy breads. Its mild, wheaty flavor serves as a perfect canvas for other ingredients, making it a cultural staple in countless global cuisines.
⚠️ Watch-outs & how to enjoy it better
As a refined grain, it can cause blood sugar spikes and lacks the fiber of whole wheat, which may be a concern for those managing blood glucose. As a common allergen (gluten), it's unsuitable for people with celiac disease or gluten sensitivity. To counteract, pair it with protein and healthy fats (like nuts or eggs) to slow digestion, or choose whole-grain alternatives when possible.
Key benefits
- High in carbohydrates for quick energy.
- Enriched with iron and B vitamins (thiamin, riboflavin, niacin, folic acid).
- Provides a moderate amount of protein for structure in baking.
- Versatile base for a wide range of baked goods and pastries.
- Unbleached processing retains a slightly more natural flavor and color.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The '11.5% protein' label is crucial for bakers; this specific protein level is ideal for all-purpose flour, balancing the tenderness needed for cakes with the structure required for bread.
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 A, RAE | 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) | 0.38 mg |
| Tocopherol, beta | 0.13 mg |
| Tocopherol, gamma | 1.5 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.14 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 |
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 |
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's the difference between unbleached and bleached flour?
Unbleached flour is milled and used as-is, retaining a natural off-white color and slightly more wheat flavor. Bleached flour is chemically treated to whiten it and create a finer texture, often preferred for delicate cakes.
Is enriched flour the same as whole wheat flour?
No. Enriched flour is refined, with some B vitamins and iron added back after processing. Whole wheat flour contains the entire grain kernel, including the bran and germ, providing more fiber and nutrients.
Can I use this flour for bread baking?
Yes, its 11.5% protein content makes it a good all-purpose choice for many breads, though dedicated bread flour (with 12-14% protein) may yield a chewier texture.
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.