Flour, wheat, all-purpose, enriched, unbleached
Not checked yet · database values 358 kcal per 100 g
Not checked for absorption yet: these are the listed values.
Not checked yet: the numbers below are what the database lists.
Good for
How we counted this
What 100 g gives you: imported foods have no serving size yet.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
13.1 g in 100 g: 23% of the 56 g a day men need, 28% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A lot
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
1.05 mg in 100 g: 88% of the 1.2 mg a day men need, 95% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A lot
Folate
Your body needs it to make DNA and to divide new cells.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
159 µg in 100 g: 40% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- A lot
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.47 mg in 100 g: 36% of the 1.3 mg a day men need, 43% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A lot
Iron
Carries oxygen in your blood.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
5.41 mg in 100 g: 68% of the 8 mg a day men need, 30% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A lot
Selenium
Your thyroid uses it to make its hormones.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
14.2 µg in 100 g: 26% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
8 more nutrients below “a lot”
- A little
Magnesium
Your muscles and nerves need it to work.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
33.3 mg in 100 g: 8% of the 400 mg a day men need, 11% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Zinc
Your immune system and healing wounds depend on it.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.9 mg in 100 g: 8% of the 11 mg a day men need, 11% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A little
Fibre
Keeps your gut moving.
Learn more
2.7 g in 100 g: 7% of the 38 g a day men need, 11% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.08 mg in 100 g: 6% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
135 mg in 100 g: 4% of the 3,400 mg a day men need, 5% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Calcium
Builds your bones and teeth.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
21 mg in 100 g: 2% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- A little
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.23 mg in 100 g: 2% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- Almost none
Vitamin K1
Your blood needs it to clot.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.3 µg in 100 g: under 1% of the 120 µg a day men need, under 1% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
Missing from our databases for this food, so left out, not counted as zero: vitamin A, vitamin C, niacin, vitamin B12, vitamin D, choline, omega-3: ALA and omega-3: EPA + DHA.
Watch out
How we counted this
We haven’t checked this food. Foods like it carry these, so they’re shown here until we do. None of them was measured in this food.
Better options
We haven’t checked this food, so we don’t rank it against the foods we have: its numbers are as the database lists them.
Foods we’ve checked in the same group
Brown rice, cooked and chia seeds and pasta, cooked and quinoa, cooked and white rice, cooked and whole-wheat pasta, cookedChecked by us
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Flour, wheat, all-purpose, enriched, unbleached
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|
| Calcium · may be added · varies by brand, check your label | 21 mg | 5.87 mg | listed used | US food database (USDA Foundation Foods) #789951 | C |
| Carbohydrate | 73.2 g | 20.45 g | listed used | US food database (USDA Foundation Foods) #789951 | C |
| Energy | 358 kcal | – | FDC Energy (kcal) used | US food database (USDA Foundation Foods) | – |
| Fat | 1.48 g | 0.41 g | listed used | US food database (USDA Foundation Foods) #789951 | C |
| Fibre | 2.7 g | 0.75 g | from SR Legacy used | US food database (USDA SR Legacy) #168936 | C |
| Folate · may be added · varies by brand, check your label | 159 µg | 44.41 µg | listed used | US food database (USDA Foundation Foods) #789951 | C |
| Iron · may be added · varies by brand, check your label | 5.41 mg | 1.51 mg | listed used | US food database (USDA Foundation Foods) #789951 | C |
| Magnesium · may be added · varies by brand, check your label | 33.3 mg | 9.3 mg | listed used | US food database (USDA Foundation Foods) #789951 | C |
| Phosphorus · may be added · varies by brand, check your label | 115 mg | 32.12 mg | listed used | US food database (USDA Foundation Foods) #789951 | C |
| Potassium · may be added · varies by brand, check your label | 135 mg | 37.71 mg | listed used | US food database (USDA Foundation Foods) #789951 | C |
| Protein | 13.1 g | 3.66 g | listed used | US food database (USDA Foundation Foods) #789951 | C |
| Riboflavin (B2) · may be added · varies by brand, check your label | 0.467 mg | 0.13 mg | listed used | US food database (USDA Foundation Foods) #789951 | C |
| Selenium · may be added · varies by brand, check your label | 14.2 µg | 3.97 µg | listed used | US food database (USDA Foundation Foods) #789951 | C |
| Sodium | 4 mg | 1.12 mg | listed used | US food database (USDA Foundation Foods) #789951 | C |
| Sugars | 0.27 g | 0.08 g | from SR Legacy used | US food database (USDA SR Legacy) #168936 | C |
| Thiamin (B1) · may be added · varies by brand, check your label | 1.05 mg | 0.29 mg | listed used | US food database (USDA Foundation Foods) #789951 | C |
| Vitamin B6 · may be added · varies by brand, check your label | 0.079 mg | 0.02 mg | listed used | US food database (USDA Foundation Foods) #789951 | C |
| Vitamin E · may be added · varies by brand, check your label | 0.23 mg | 0.06 mg | from SR Legacy used | US food database (USDA SR Legacy) #168936 | C |
| Vitamin K1 · may be added · varies by brand, check your label | 0.3 µg | 0.08 µg | from SR Legacy used | US food database (USDA SR Legacy) #168936 | C |
| Water | 11.7 g | 3.27 g | listed used | US food database (USDA Foundation Foods) #789951 | C |
| Zinc · may be added · varies by brand, check your label | 0.9 mg | 0.25 mg | listed used | US food database (USDA Foundation Foods) #789951 | C |
| Nutrient | Per 100 g | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|
| Beta-carotene · may be added · varies by brand, check your label | 1 µg | 0.28 µg | from SR Legacy used | US food database (USDA SR Legacy) #168936 | C |
| Copper · may be added · varies by brand, check your label | 0.172 mg | 0.05 mg | listed used | US food database (USDA Foundation Foods) #789951 | C |
| Energy (Atwater general) | 359 kcal | 100.28 kcal | listed used | US food database (USDA Foundation Foods) #789951 | C |
| Energy (Atwater specific) | 367 kcal | 102.51 kcal | listed used | US food database (USDA Foundation Foods) #789951 | C |
| Lutein + zeaxanthin | 79 µg | 22.07 µg | from SR Legacy used | US food database (USDA SR Legacy) #168936 | C |
| Manganese · may be added · varies by brand, check your label | 0.875 mg | 0.24 mg | listed used | US food database (USDA Foundation Foods) #789951 | C |
| Niacin (B3, preformed) · may be added · varies by brand, check your label | 7.07 mg | 1.97 mg | listed used | US food database (USDA Foundation Foods) #789951 | C |
| Pantothenic acid (B5) · may be added · varies by brand, check your label | 0.438 mg | 0.12 mg | from SR Legacy used | US food database (USDA SR Legacy) #168936 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Wheat allergy · Worth knowing · Contains wheat, a priority allergen (Health Canada). Not a label check: a mixed or processed food can contain allergens no default shows. · Health Canada, priority allergens
Sources
- USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30· dataset · CC0 1.0 (public domain) - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, Common food allergens (priority allergens list)
hc-priority-allergens· page · Government of Canada terms (Crown copyright; not OGL)
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.