Group · Starchy foods
Wholemeal flour
Wholemeal flour is made by milling the whole wheat grain, including its husk (the bran) and germ, which sets it apart from refined white flours. Coarser and richer in fibre, it is recognisable by its beige colour and slightly rustic flavour. It is graded by ash content (T110, T150 for wholegrain flour), which reflects how much bran is kept. With around 342 kcal per 100 g, nearly 12.2 g of protein, 64.9 g of carbohydrate and nearly 10.2 g of fibre, it is a worthwhile base for a balanced diet. Breads, flatbreads, pasta and homemade bakes gain in nutritional density when you use it, in part or in full.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 342 kcal |
| Kilojoules | 1450 kJ |
| Protein | 12,2 g |
| Carbohydrate | 64,9 g |
| Fat | 1,6 g |
| Fibre | 10,2 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Manganese2,7 mg135 %
- Phosphorus323 mg46 %
- Copper0,35 mg35 %
- Vitamin B10,34 mg31 %
- Zinc2,5 mg25 %
- Magnesium85,1 mg23 %
- Vitamin B33,48 mg22 %
- Potassium407 mg20 %
- Vitamin B9dietary folate equivalents52,4 µg
See the other 7 nutrients
- Iron2,7 mg19 %
- Vitamin B60,26 mg19 %
- Vitamin B51,02 mg17 %
- Vitamin B20,11 mg8 %
- Omega-6 LA0,61 g6 %
- Calcium31,9 mg4 %
- Omega-3 ALA0,04 g2 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Wholemeal flour is used like white flour, but it absorbs more water: remember to adjust your hydration and let the dough rest a little longer. For lighter, better-risen bakes, many people mix it half and half with ordinary wheat flour. It works wonders in homemade breads, rustic pancakes, muffins, pastry doughs and fresh pasta.
Nutrition facts and benefits. Its strengths lie in its fibre (nearly 9 g per 100 g), its plant protein and its minerals concentrated in the bran and germ: magnesium, iron, zinc and B vitamins. Thanks to this richness in fibre, its glycaemic index is lower than that of refined flours, which supports steadier energy. Its calorie density remains similar, however, at around 342 kcal per 100 g: for weight loss, it is the nutritional quality and the feeling of fullness that make the difference, not a drop in calories. You can compare its figures in the food calorie table.
- Portion guide: allow 50 to 60 g of flour per person for a recipe, and watch the fatty and sugary additions (butter, sugar) that push the calorie total up.
- Storage: away from damp, in an airtight jar. The germ contains fat, so wholemeal flour goes rancid faster than white flour.
- Pairings: an ideal match with seeds (flax, sunflower), dried fruit or a little rye for dense-crumbed breads.
For active people. Wholemeal flour is a good base of complex carbohydrates for refilling glycogen stores. A homemade bread or pancakes made with wholemeal flour, eaten a few hours before exercise, provide steady energy. For recovery, pair them with a source of protein (egg, fromage frais, or a portion suited to your fitness nutrition routine). For convenient snacks, also think of homemade protein snacks.
Within the large family of starchy foods, wholemeal flour has a prime place for anyone who wants more rustic, filling bakes. Note, however, that it contains gluten and is not suitable if you have gluten intolerance. Vary your cereals and listen to your digestion to make the most of its benefits.