Ap Flour Nutritional Information | Baker’s Basics

One 1/4 cup (30 g) of all-purpose flour delivers about 109 calories with ~3 g protein, ~23 g carbs, and under 1 g fiber.

What You Get In A Standard Scoop

Here’s a clear view of what’s in everyday all-purpose flour based on national datasets. The numbers below use the common research units—per 100 g for comparison—plus kitchen sizes you actually measure: 1/4 cup (30 g) and 1/2 cup (63 g).

Nutrient	Per 100 g	Per 1/4 cup (30 g)
Calories	364 kcal	109 kcal
Protein	10.3 g	3.1 g
Total Carbohydrate	76.3 g	22.9 g
Dietary Fiber	2.7 g	0.8 g
Total Fat	1.0 g	0.3 g
Iron	4.6 mg	1.4 mg
Thiamin (B1)	0.79 mg	0.24 mg
Niacin (B3)	5.9 mg	1.8 mg
Folate (DFE)	291 µg	87 µg
Selenium	33.9 µg	10.2 µg

Those values reflect enriched white wheat flour from large datasets that pull lab-verified entries. Enriched flour in the United States must include set amounts of iron and select B vitamins; fiber isn’t added back. That’s why the mineral and B-vitamin lines look punchy next to the modest fiber line. Brands still vary a bit by wheat blend and moisture.

How Serving Size Changes The Picture

A scale streamlines both nutrition math and baking texture. Spoon-and-sweep can swing by 20 g per cup. Weighing 30 g for a quarter cup keeps calories close to the numbers above and keeps recipes repeatable.

If you scoop a full cup for pancakes, you’re looking at ~455 calories and ~13 g protein using the same database entry. If your bag runs softer or harder wheat, protein shifts by a gram or two per cup. That’s normal for commodity flour.

Enrichment, Fortification, And Plain Labels

White flour starts as the starchy endosperm. Milling removes the bran and germ, which also trims fiber and some vitamins. Many U.S. brands restore a handful of B vitamins and iron to match federal definitions for “enriched.” The rulebook names thiamin, riboflavin, niacin, folic acid, and iron with specific per-pound targets. Look for those nutrients on the ingredient line if you want the enriched version.

For the raw numbers behind calories and micronutrients, a detailed USDA-based dataset lays out per-100-gram values used by dietitians and recipe calculators. If you need the exact definition of “enriched,” the federal standard of identity spells out the required iron and B-vitamin levels.

Close Variant: All-Purpose Flour Nutrition Facts For Home Bakers

Here’s the plain-English readout you can apply right now. In most pantry bags, 30 g lands around 109 calories and 3–4 g protein. Fat stays near zero. Carbs land a shade under 23 g, with under 1 g fiber. Iron sits near 1.4 mg for that 30 g spoon. Those patterns scale cleanly: double the grams, roughly double every line.

The protein line ties to gluten potential. Wheat proteins form that stretchy network when hydrated and worked. In wheat, the portion of protein able to form structure becomes gluten once water and mixing get involved. That’s why breads love higher-protein flours, while tender cakes lean low.

Bleached Vs. Unbleached: What Changes?

Bleached flour uses agents that help whiten and mature the flour quickly. Unbleached rests longer to age naturally. Nutrition barely budges; any swing you see on the bag mostly reflects each mill’s wheat mix, not the bleaching step. Texture and color differ more than macros. For cookies, bleached makes edges crisp and centers soft. For sandwich loaves, unbleached gives solid structure with a creamier crumb.

How It Compares To Whole-Wheat And Bread Flour

Whole-wheat flour keeps the bran and germ, so it brings more fiber, minerals, and a heartier taste. Bread flour is milled for higher protein, which raises dough strength. Here’s a quick comparison at the lab-standard 100 g size.

Nutrient	All-Purpose (100 g)	Whole-Wheat (100 g)
Calories	364 kcal	332 kcal
Protein	10.3 g	9.6 g
Dietary Fiber	2.7 g	13.1 g
Iron	4.6 mg	3.7 mg
Selenium	33.9 µg	—

Whole-wheat’s fiber edge is clear. The refined option still brings protein and is often enriched with iron and B vitamins, which boosts those lines even though fiber stays low. Many bakers split the difference by swapping 25–50% of the white flour for whole-wheat to keep structure while nudging nutrients upward.

Gluten, Protein, And Baking Outcomes

Protein drives water absorption and chew. In practice, a mid-protein flour gives you versatile doughs from pancakes to quick breads to sturdy cookies. A higher-protein option builds more structure for yeasted loaves and pizza. Since gluten roughly tracks with protein in wheat, a bag that lists 12–13% protein will produce stronger dough than one at 10–11%.

If you’re baking for someone who must avoid gluten, wheat flours are off the table. Oat, almond, or certified blends can work, but they don’t match wheat’s structure without binders or recipe adjustments.

Blood Sugar Basics With Refined Wheat Flour

Refined wheat flours tend to digest fast. That often lands them in the higher range on glycemic scales. Fat, fiber, and protein from the rest of your recipe pull the curve down. Pairings matter: pancakes with berries and yogurt behave differently from a plain white roll. For background on how glycemic index is defined and grouped, see this university overview of GI.

Label-Reading Tips That Save Guesswork

Check Serving Size

Many bags list 30 g for 1/4 cup. Some brands round to 34–36 g. If you track macros, weigh. That removes the variance from scooping technique and humidity.

Scan The Ingredient Line

“Enriched wheat flour” signals added iron and select B vitamins. If the words “bleached” or “unbleached” appear, that’s a processing cue, not a nutrition claim. For fiber, you’ll need whole-wheat flour or other whole-grain options; the refined version won’t bring much on its own.

Note Minerals

Iron on white flour labels often sits near 10–20% DV per 30 g serving due to enrichment. Selenium shows up in databases, but it’s rarely on retail labels. Either way, variety in your grains is a smart move.

Practical Swaps And Recipe Tweaks

Want a little more fiber without losing the soft bite? Start by replacing a quarter of the white flour with whole-wheat. Add a spoon of milk or a splash of water if the batter thickens more than you like. In bread doughs, that swap brings a touch of nuttiness and a darker crumb with minimal fuss.

Chasing taller loaves? Use a higher-protein bag for yeasted recipes and keep the water slightly higher. That combination supports gluten development and gas retention. For cakes, stick to mid-range protein or a dedicated low-protein flour to keep tenderness.

Storage And Freshness

Keep flour in a cool, dry spot in a sealed container. For longer storage, chill or freeze and let it come to room temp before mixing. Off smells or an insect hitchhiker mean it’s time to toss the bag. Fresh flour keeps aromas clean and behavior predictable in doughs and batters.

Method Notes And Sources

Numbers in the tables come from large reference entries for refined wheat flour. The per-cup figure of ~455 calories reflects the common 125 g cup measure. The enrichment details tie back to U.S. standards that specify iron and B-vitamin targets. For background on glycemic scales, see university primers that explain the concept and typical ranges.

Want more depth on nutrient lines per 100 g? A national database page lays out macros and micronutrients in detail. If you’re reviewing enrichment language, the federal standard shows exact milligram targets by vitamin and mineral.