Wheat flour, white (industrial), 9% protein, bleached, enriched
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
This is the workhorse of modern baking: a finely milled, bleached, and enriched white flour with a mild, neutral flavor and a soft, powdery texture that creates light, tender crumb structures. Nutritionally, it's a dense source of quick energy from its high carbohydrate content, with modest protein for structure and minimal fat. It's the quintessential 'all-purpose' base, refined for consistency and shelf stability in industrial and home kitchens alike.
Calorie split: 10% protein · 86% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love it for its unparalleled versatility and reliable results, forming the backbone of everything from fluffy cakes and flaky pastries to chewy breads and thickening sauces. It's a cultural staple, deeply embedded in the comfort foods of countless cuisines, from American biscuits to Italian pasta.
⚠️ Watch-outs & how to enjoy it better
As a highly refined carbohydrate with no fiber, it can cause rapid blood-sugar spikes and lacks the satiety of whole grains. It's also a common gluten-containing allergen. To counteract this, pair it with protein (like eggs or meat) and healthy fats (like butter or nuts) to slow digestion, or use it in a blend with whole-grain flours to boost fiber and nutrients.
Key benefits
- Provides quick, dense energy from carbohydrates
- Enriched with B vitamins and iron to replace nutrients lost in milling
- Mild flavor allows other ingredients to shine
- Creates a soft, tender texture in baked goods
- Long shelf life due to low moisture and fat content
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'bleaching' process isn't just about color; it artificially ages the flour by oxidizing its proteins, which weakens gluten formation and results in a more tender, less chewy final product.
Full nutrition (USDA data · scales with serving)
| Water | 11.8 g |
| Energy | 367 kcal |
| Energy | 1533 kj |
| Protein | 8.9 g |
| Total lipid (fat) | 1.4 g |
| Ash | 0.51 g |
| Carbohydrate, by difference | 77.3 g |
| Total Sugars | 0.54 g |
| Sucrose | 0.26 g |
| Glucose | 0.03 g |
| Fructose | 0.03 g |
| Lactose | 0.00 g |
| Maltose | 0.22 g |
| Galactose | 0.00 g |
| Starch | 68.0 g |
| Calcium, Ca | 20.0 mg |
| Iron, Fe | 5.1 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 85.0 mg |
| Potassium, K | 131 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 0.94 mg |
| Copper, Cu | 0.17 mg |
| Manganese, Mn | 0.63 mg |
| Selenium, Se | 11.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.74 mg |
| Riboflavin | 0.45 mg |
| Niacin | 6.0 mg |
| Pantothenic acid | 0.19 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 | 0.34 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 | 0.34 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 | 0.12 g |
| MUFA 14:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.12 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.60 g |
| PUFA 18:2 | 0.58 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 | 0.10 g |
| Threonine | 0.23 g |
| Isoleucine | 0.31 g |
| Leucine | 0.58 g |
| Lysine | 0.24 g |
| Methionine | 0.13 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.37 g |
| Tyrosine | 0.11 g |
| Valine | 0.36 g |
| Arginine | 0.31 g |
| Histidine | 0.18 g |
| Alanine | 0.26 g |
| Aspartic acid | 0.36 g |
| Glutamic acid | 2.7 g |
| Glycine | 0.30 g |
| Proline | 0.93 g |
| Serine | 0.38 g |
FAQ
What's the difference between bleached and unbleached all-purpose flour?
Bleached flour is chemically treated to age faster, resulting in a whiter color and finer grain for a softer crumb. Unbleached flour ages naturally, is slightly off-white, and has a denser texture, making it better for chewy breads and structured pastries.
Why is it 'enriched'?
Enrichment adds back specific nutrients (thiamin, riboflavin, niacin, folic acid, iron) that are lost during the refining process of removing the bran and germ, helping to prevent nutritional deficiencies in populations where white flour is a dietary staple.
Can I use this for bread baking?
You can, but it's not ideal. Its lower protein content (9%) produces less gluten, leading to a softer, less chewy loaf. For better rise and texture in yeast breads, use a flour with higher protein (11-13%), like bread 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 3.67 kcal/g · 10% calories from protein · 0.0 g fiber · 0.5 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.