Wheat flour, white (industrial), 13% protein, bleached, enriched
Whole food · Cereal Grains and Pasta
This is the workhorse of industrial baking: a finely milled, bleached, and enriched white flour made from hard red winter wheat. It has a neutral, slightly sweet taste and a soft, powdery texture that creates light, airy baked goods. Its high protein content (13%) is specifically designed for strong gluten development, making it ideal for structured breads and chewy pastries.
Calorie split: 15% protein · 82% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
Bakers and manufacturers love its reliable, high-gluten performance, which yields a consistent rise and chewy texture in everything from pizza crusts to bagels. Its neutral flavor makes it a perfect blank canvas, allowing other ingredients like spices, fruits, or savory elements to shine.
⚠️ Watch-outs & how to enjoy it better
Its refined nature strips away the fiber and nutrients found in whole wheat, potentially leading to faster blood sugar spikes and less sustained energy. As a common wheat product, it contains gluten, making it unsafe for those with celiac disease or gluten sensitivity. To counteract blood sugar impact, pair it with protein (like eggs or legumes) and healthy fats (like nuts or olive oil) in your meal, or choose recipes that incorporate whole-grain flours.
Key benefits
- High in protein for gluten structure and satiety
- Fortified with iron and B vitamins (thiamin, riboflavin, niacin, folic acid)
- Provides quick energy from complex carbohydrates
- Long shelf life due to bleaching and milling process
- Consistent performance for commercial baking
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The bleaching process, which uses agents like benzoyl peroxide or chlorine gas, isn't primarily for color; it oxidizes the flour's proteins to weaken gluten slightly, making the dough more extensible and the final crumb more tender.
Full nutrition (USDA data · scales with serving)
| Water | 12.8 g |
| Energy | 362 kcal |
| Energy | 1514 kj |
| Protein | 13.1 g |
| Total lipid (fat) | 1.4 g |
| Ash | 0.53 g |
| Carbohydrate, by difference | 72.2 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 1.1 g |
| Sucrose | 0.16 g |
| Glucose | 0.03 g |
| Fructose | 0.03 g |
| Lactose | 0.00 g |
| Maltose | 0.87 g |
| Galactose | 0.00 g |
| Starch | 61.2 g |
| Calcium, Ca | 24.0 mg |
| Iron, Fe | 5.1 mg |
| Magnesium, Mg | 35.0 mg |
| Phosphorus, P | 119 mg |
| Potassium, K | 128 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.19 mg |
| Manganese, Mn | 0.62 mg |
| Selenium, Se | 26.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.74 mg |
| Riboflavin | 0.45 mg |
| Niacin | 6.0 mg |
| Pantothenic acid | 0.39 mg |
| Vitamin B-6 | 0.04 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 | 0.19 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 | 0.19 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 | 0.15 g |
| MUFA 14:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.15 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.68 g |
| PUFA 18:2 | 0.67 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 | 0.15 g |
| Threonine | 0.32 g |
| Isoleucine | 0.43 g |
| Leucine | 0.82 g |
| Lysine | 0.30 g |
| Methionine | 0.18 g |
| Cystine | 0.30 g |
| Phenylalanine | 0.60 g |
| Tyrosine | 0.20 g |
| Valine | 0.50 g |
| Arginine | 0.42 g |
| Histidine | 0.25 g |
| Alanine | 0.36 g |
| Aspartic acid | 0.48 g |
| Glutamic acid | 4.2 g |
| Glycine | 0.43 g |
| Proline | 1.4 g |
| Serine | 0.55 g |
FAQ
What's the difference between 'bleached' and 'unbleached' white flour?
Bleached flour is chemically treated to age quickly, resulting in a whiter color and finer texture. Unbleached flour ages naturally, is slightly off-white, and has a denser protein structure. Nutritionally, they are very similar.
Why is it called 'enriched'?
After milling removes the bran and germ, certain nutrients lost in the process (iron, and vitamins B1, B2, B3, and folic acid) are added back in. This is a standard practice for refined grain products in many countries.
Can I use this for cakes or is it only for bread?
With 13% protein, it's a 'high-gluten' flour, best for chewy breads and pizza. For tender cakes, cookies, or pastries, a lower-protein 'all-purpose' or 'cake' flour is preferred to avoid a tough 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 3.62 kcal/g · 14% 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: 0.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.