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India Gate Wheat Flour: Nutrition Facts and Health Effects

wheat flour nutrition

Let's know a bit more about Wheat!

Wheat is one of the most regularly utilized cereal grains throughout the world. Innumerable types of wheat are grown all over the world. Wheat originally comes from a particular type of grass called Triticum. Wheat is a cereal that is consumed by almost everyone at least once in their lifetime, this is because of the interesting wheat flour nutrition facts and the various items wheat flour helps in preparing. It can be in many forms, be it whole grain bread or cookies, muffins, or wholewheat rotis. Flour though has an insignificant amount of calories but still, has a few very important nutritions which is very crucial for one to have a balanced diet.

Wheat Flour Nutrition Facts

The principal component is carbohydrate but it contains a balanced and moderate amount of protein in wheat flour. Moreover, whole wheat flour nutritional value is quite impressive. The following is the list of Wheat Flour Nutrition Facts in a measure of 100g or 3.5 ounces:

  • Amount of water present- 11%
  • Amount of Protein present- 13.2g
  • Amount of Carbs present- 72g
  • Amount of sugar present- 0.4g 
  • Amount of Fiber present- 10.7g
  • Amount of Calories present- 340

Various Kinds of Wheat Flour Nutrition Facts used Worldwide

There are several kinds of wheat flour that one might consider using, with respect to their Wheat Flour Nutrition Facts and usage to prepare food or bake dishes. The following is a list of few types and their nutrition facts per cup:

1. Whole Wheat Flour

  • Calories- 408
  • Protein- 16g
  • Carbs- 86g
  • Fiber- 13g
  • Fat- 3g

2. Almond Flour

  • Calories- 640
  • Protein- 24g
  • Carbs- 24g
  • Fiber- 12g
  • Fat- 56g

3. Semolina

  • Calories- 601
  • Protein- 21g
  • Carbs- 122g
  • Fiber- 7g
  • Fat- 1.8g

4. White Cake Flour

  • Calories- 496
  • Protein- 11g
  • Carbs- 107g
  • Fiber- 2g
  • Fat- 1g

The Importance of the Components of Wheat:

1. Carbs

Wheat is largely comprised of carbs, like most cereal grains. Starch is perhaps the most prevalent carb in the plant kingdom and constitutes more than 90% of the total carb content of wheat. The health benefits of starch present in wheat depend on its digestibility. This limits the blood sugar level. 

2. Fiber

Whole wheat is very rich in fiber. But in the case of refined wheat, it does not have much content. The fiber amount of whole-grain wheat is approximately 12% to 15% of dry weight. The prime fiber type present in wheat for nearly 70% of its composition is arabinoxylan. An arabinoxylan is a form of hemicellulose. Apart from this, the rest is majorly composed of cellulose.

3. Protein

Protein approximately makes up 7% to 22% of the dry weight of wheat. Protein in the form of Gluten records approximately 80% of the entire protein content. Gluten is the reason why a wheat dough has its unique stickiness and elasticity. It is the property that makes wheat the best candidate for breadmaking worldwide

4. Vitamins and Minerals

Whole Wheat is a great source of various Vitamins and Minerals. It is composed of selenium, manganese, phosphorus, copper, folate. But in the case of refined and white wheat, these characteristics are not present as they are eliminated during the refining and milling process of the latter. However, as wheat accounts to be one of the most consumed foods, the flour is enhanced and supplemented with vitamins and minerals on a regular basis. This Enhancement is a compulsory process in several countries.

5. Additional Plant Compounds

In refined and white wheat, most of the plant compounds are absent as the latter is in the form of concentrated bran and grem. The maximum amount of antioxidants are traced to be in the aleurone layer. Wheat aleurone is also known to be a dietary supplement. Few other prominent compounds are:

  • Ferulic acid
  • Phytic acid
  • Alkylresorcinols
  • Wheat germ agglutinin
  • Lutein

Wheat Flour: Health Benefits

The Whole Wheat nutrition facts make it a prime component of having a balanced diet. It has various useful and advantageous health benefits. But that is not the case with white or refined, as most of the nutritional components that whole-grain wheat have to get discarded because of the refining and milling process undertaken.

  • Stomach Health 

Whole-grain wheat is known to be very friendly for the gut and the digestive system. The latter has a rich amount of insoluble fiber that is mainly concentrated in the bran. According to studies conducted by various health organizations, worldwide, the elements of wheat bran indicate to operate like prebiotics. It feeds some of the helpful bacteria in one's stomach. Nevertheless, the maximum amount of the bran passes nearly the same via your digestive system by adding the bulk to the stool. It also has the capabilities to reduce the rate of constipation risk amongst children. 

  • Helps in preventing Colon Cancer

Colon Cancer is one of the most common types of cancer involved with the digestive system. According to an observational study, it is estimated that people who consume a low fiber diet can reduce their risk of colon cancer by approximately 40% just by consuming more fiber. Whole wheat is also a rich source of fiber and has a number of phytonutrients and antioxidants that have the potential to reduce the risk of one getting diagnosed with the latter. 

  • Reduces risk of Heart Problems

One of the most significant benefits of whole-grain wheat is that they help in reducing the risk of heart disease. Just having three 28g servings of whole-grain wheat can reduce the risk by nearly 22%. Researchers estimated that if an adult consumes more whole-grain wheat rather than having refined wheat can reduce the rate of heart disease risk.

  • Reduces risk of Stroke

Consumption of Whole-grain wheat helps in reducing the risk of having a stroke. In a joint analysis of six studies, approximately 250,000 people have nearly 14% less risk of having a stroke compared to those who consume the latter less. This happens because of the rich presence of Vitamin K, fiber, and antioxidants.

  • Decreases the threat of Type 2 Diabetes

Eating whole-grain wheat helps in reducing the risk of having Type 2 Diabetes. A survey of 16 observational studies shows that just by consuming whole-grain wheat instead of refined or white wheat for a minimum of 2 servings on a daily basis. Moreover, as it is fiber-rich, it also helps with weight control and prevents obesity which is a risk factor for diabetes. Furthermore, the intake of the latter lowers the blood sugar levels and improves insulin levels.

  • Helps in reducing Chronic Inflammation

Inflammation causes various chronic diseases. Based on the information of various studies, the consumption of whole-grain wheat helps in reducing inflammation.

Whole Wheat Flour: What are the downsides? 

While there are some upsides to incorporating whole wheat flour into your diet, it is important to be aware of the downsides as well: 

  • Irritability of the bowel system: 

Consuming whole wheat flour sometimes can be a bane as it can lead to a syndrome more commonly known as IBS or Irritable Bowel Syndrome. This is identified by symptoms such as abdominal pain, bloating, irritable bowel habits, diarrhea, or even constipation. Some studies have shown that it is also associated with inflammation in the digestive system. 

  • Allergic reactions: 

Food allergies in India are a pretty common issue. A primary issue with whole wheat flour in terms of allergy can be in relation to gluten. Wheat dust might also sometimes cause an airborne allergic reaction or contribute to asthmatic issues. 

  • Anti-nutrients: 

While whole wheat flour has its benefits on our health, it is termed as an antinutrient due to some reasons, such as it including phytic acid. Phytic acid is a compound that affects the absorption of minerals present in a meal, like zinc or even iron. Although it doesn't cause problems - it may only be a mild concern for those whose diets are based on cereals and legume-based items.  

Recipes you can make with whole wheat flour: 

Whole wheat flour is an ingredient that can be used widely within Indian and international cooking, following are some recipes you can make at home easily with whole wheat flour:

1. Whole Wheat Blueberry Muffins

Blueberry Whole Wheat Muffin

Try your hand at some scrumptious whole wheat flour blueberry muffins filled with the deliciousness of blueberries! Warm, and fresh, they are sure to fill your wintery days with happiness and health.

Whole Wheat Blueberry Muffins Recipe

2. Whole Wheat Peanut Brittle Bars

Whole Wheat Peanut Brittle Bars

Gooey and crunchy for the ultimate taste satisfaction! These Whole Wheat Peanut Brittle Bars are the perfect sweet snack to serve at your holiday parties during the winter months.

Whole Wheat Peanut Brittle Bars Recipe

3. Whole Wheat Apple Doughnuts

Whole Wheat Apple Doughnuts

It’s time to try to make something delightful and delicious! What better than doughnuts, with a twist of apples? Enjoy warm and appetizing Whole Wheat Apple Doughnuts with a hot beverage of your choice. Hint: We recommend hot chocolate!


Whole Wheat Apple Doughnuts Recipe

4. Maharashtrian Kaanole

Maharashtrian Kaanole

Maharahstrian Kaanole are sweet delicacies which are steamed. These are made mainly from whole wheat flour and jaggery or gud, especially on the occasion of Nag Panchami. 

Maharashtrian Kaanole Recipe


If you desire to live a long and healthy life, consider adding whole-grain wheat to your diet. You can use it to prepare various kinds of food items. Regular intake of the latter can help in reducing many health risks.