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Nutrition database · Flours and baking ingredients

All-Purpose Flour Nutrition Facts and Calories

A quarter cup of all-purpose flour (31.3 g) has 114 calories, 23.8 g of carbohydrate and 3.2 g of protein, and a full cup (125 g) has 455 calories. The figures come from USDA's record for enriched, bleached all-purpose wheat flour, measured dry.

Default serving
1/4 cup (31.3 g)
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All-Purpose Flour Nutrition Facts label

Nutrition Facts 1 serving per container Serving size 1/4 cup (31.3g) Amount per serving Calories 110 % Daily Value* Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0g Cholesterol 0mg 0% Sodium 0mg 0% Total Carbohydrate 24g 9% Dietary Fiber less than 1g 3% Total Sugars 0g Includes 0g Added Sugars 0% Protein 3g Vitamin D 0mcg 0% Calcium 0mg 0% Iron 1.5mg 8% Potassium 35mg 1% The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. *

FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.

Download this label: SVG · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.

1/4 cup (31.3 g)

At a glance

Calories
114
Protein
3.2 g · 6%
Total carbohydrate
23.8 g · 9%
Total fat
0.3 g · 0%
Dietary fiber
0.8 g · 3%
Total sugars
0.1 g · 0%
Sodium
0.63 mg · 0%
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All nutrients for this serving
1/4 cup (31.3 g)
NutrientPer serving% DV*Per 100 g
Calories and macronutrients
Calories114364
Total fat0.3 g0%0.98 g
Saturated fat<0.1 g0%0.16 g
Trans fatnot reported
Monounsaturated fat<0.1 g0.09 g
Polyunsaturated fat0.1 g0.41 g
Cholesterol0 mg0%0 mg
Sodium0.63 mg0%2 mg
Total carbohydrate23.8 g9%76.3 g
Dietary fiber0.8 g3%2.7 g
Total sugars0.1 g0.27 g
Added sugars0 g0%0 g
Protein3.2 g10.3 g
Vitamins
Vitamin D0 mcg0%0 mcg
Vitamin A0 mcg0%0 mcg
Vitamin C0 mg0%0 mg
Vitamin E<0.1 mg0%0.06 mg
Vitamin K0.09 mcg0%0.3 mcg
Thiamin (B1)0.25 mg20%0.79 mg
Riboflavin (B2)0.15 mg12%0.49 mg
Niacin (B3)1.8 mg12%5.9 mg
Vitamin B6<0.1 mg1%0.04 mg
Folate (DFE)91 mcg23%291 mcg
Vitamin B120 mcg0%0 mcg
Choline3.3 mg1%10.4 mg
Minerals
Calcium4.7 mg0%15 mg
Iron1.5 mg8%4.64 mg
Potassium33 mg1%107 mg
Magnesium6.9 mg2%22 mg
Phosphorus34 mg3%108 mg
Zinc0.22 mg2%0.7 mg
Copper<0.1 mg5%0.14 mg
Manganese0.21 mg9%0.68 mg
Selenium11 mcg19%33.9 mcg
Other
Water3.7 g11.9 g
Caffeine0 mg0 mg
Alcohol0 g0 g

* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.

All-Purpose Flour nutrition by serving size

Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.

ServingWeightCaloriesTotal carbohydrateProteinTotal fatDietary fiberTotal sugars
1 cup125 g45595.4 g12.9 g1.2 g3.4 g0.3 g
1/4 cup31.3 g11423.8 g3.2 g0.3 g0.8 g0.1 g
100 g100 g36476.3 g10.3 g1 g2.7 g0.3 g

How many calories are in flour?

A quarter cup of all-purpose flour (31.3 g) has 114 calories. 100 g has 364 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 110.

How many carbs are in flour?

A quarter cup of all-purpose flour (31.3 g) has 23.8 g total carbohydrate, including 0.8 g dietary fiber and 0.1 g total sugars. Carbohydrate minus fiber is 23 g.

How much protein is in flour?

A quarter cup of all-purpose flour (31.3 g) has 3.2 g protein, 6% of the 50 g Daily Value. 100 g has 10.3 g. That is below the 10% DV a serving needs for a "good source" claim.

How much folate is in flour?

A quarter cup of all-purpose flour (31.3 g) has 91 mcg of folate, 23% of the Daily Value. 100 g has 291 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.

How much iron is in flour?

A quarter cup of all-purpose flour (31.3 g) has 1.5 mg of iron, 8% of the Daily Value. 100 g has 4.64 mg. That is below the 10% DV a serving needs for a "good source" claim.

All-Purpose Flour nutrition per 100 grams

100 g of all-purpose flour has 364 calories, 10.3 g protein, 76.3 g carbohydrate, 2.7 g fiber, 0.27 g sugars and 0.98 g fat.

Where the calories in all-purpose flour come from

About 86% of the calories in all-purpose flour come from carbohydrate, 2% from fat and 12% from protein (Atwater factors of 4, 9 and 4 calories per gram).

What is all-purpose flour?

All-purpose flour is milled from the starchy endosperm of the wheat kernel, with the bran and germ removed. Its protein content sits between soft cake flour and hard bread flour, so it can make tender cookies and still hold together a yeast loaf.

Most all-purpose flour sold in the US is enriched: federal rules for enriched flour require added thiamin, riboflavin, niacin, folic acid and iron, which is why a plain white flour shows 91 mcg of folate and 1.5 mg of iron per quarter cup. Bleached flour has been treated to whiten it and soften its baking behavior; unbleached flour is aged without that treatment. The calories, carbohydrate and protein of the two are essentially the same.

White flour, wheat flour and other types

This page also answers searches for "white flour" and "wheat flour", because in US recipes both usually mean refined all-purpose flour. Other types label differently:

  • Whole wheat flour keeps the bran and germ, so it carries more fiber and turns rancid sooner than white flour.
  • Bread flour is milled from harder wheat and has more protein, for chewier yeast breads.
  • Cake and pastry flour are lower in protein for a finer, softer crumb.
  • Self-rising flour has baking powder and salt mixed in, so its sodium is far higher; this record does not fit it.

Foods made with all-purpose flour

  • White sandwich bread. Commercial loaves are made from enriched wheat flour, water, yeast, a little sugar and fat. White Bread
  • Cookies and cakes. Flour is creamed with butter and sugar, then bound with eggs. Butter · Sugar · Egg
  • Pancakes and quick breads. Flour, milk and eggs with baking powder or soda, including banana bread. Whole Milk · Egg · Banana
  • Gravy and roux. Equal parts flour and fat cooked together thicken sauces and gravies; cornstarch is the common gluten-free swap. Butter · Cornstarch
  • Fresh pasta. Flour kneaded with egg into a stiff dough, then rolled and cut. Egg · Pasta
  • Breading for fried foods. A light dredge of seasoned flour before frying, as for fried chicken. Chicken Breast

How to store flour

Keep flour airtight in a cool, dry cupboard, away from moisture and pantry insects. White flour keeps longer than whole wheat flour, whose germ contains oils that go stale. Flour is a raw ingredient: it has not been treated to kill bacteria, so raw dough and batter should be cooked before eating.

Labeling a product made with flour

For bread, cookies or a baking mix, weigh the flour in grams rather than cups: a scooped cup packs in more flour than USDA's spooned and leveled cup of 125 g, and that gap goes straight into your calories. Enter every ingredient in the label generator, then set servings from the finished product, which weighs less than the dough because water bakes off. Use the RACC lookup for the reference amount of your product category, and the ingredient formatter to list enriched flour with its added nutrients in parentheses.

All-Purpose Flour nutrition label for Canada, the EU and the UK

The same serving of all-purpose flour, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.

Frequently asked questions about all-purpose flour

How many calories are in 1 cup of flour?
A cup of all-purpose flour, spooned into the cup and leveled (125 g), has 455 calories and 95.4 g of carbohydrate. A tablespoon is one sixteenth of a cup, so it has about one sixteenth of those calories.
Do flour calories change when it is baked?
Baking does not add or remove calories from the flour itself, but water evaporates from dough and batter. The baked bread or cake weighs less than the raw mix, so its calories per gram are higher than the raw recipe suggests.
Whole wheat flour vs white flour: what is the difference in nutrition?
Whole wheat flour includes the bran and germ, so it has more fiber, magnesium and potassium than white flour, with calories in a similar range per gram. White all-purpose flour is enriched with iron and B vitamins, including folic acid, which whole wheat flour usually is not.
Which flour has the fewest calories?
Gram for gram, most grain flours and starches, such as oat flour and cornstarch, land close to all-purpose flour. Almond flour is higher in calories because it is mostly fat. The bigger difference in a recipe usually comes from how much flour you use.
Does flour have more calories than sugar?
Per gram, granulated sugar has slightly more calories than flour. Per cup the gap is larger, because a cup of sugar weighs much more than a cup of spooned flour.
What is a serving of all-purpose flour?
This page defaults to 1/4 cup (31.3 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for all-purpose flour.
Can I use all-purpose flour in a Nutrition Facts label calculation?
Yes. Open the generator with all-purpose flour added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.

Often compared or used with all-purpose flour

More in Flours and baking ingredients

Tools and guides for labeling all-purpose flour

If you make and sell a product that contains all-purpose flour, these free tools cover the next steps.

Source and method

Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 168894: "Wheat flour, white, all-purpose, enriched, bleached". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.

SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗

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