Wholemeal Flour Nutrition Benefits and Facts

Nutritional summary

Wholemeal flour is a complete package of nutrients because it retains the bran and germ, which are stripped away during the refining process used for white flour .
Regular consumption of whole grains is consistently linked to a lower risk of cardiovascular disease, type 2 diabetes, and weight gain .
High intake of whole grains and dietary fibre is associated with reduced all-cause mortality, lower total cholesterol, and improved systolic blood pressure .
Wholemeal flour naturally contains a high ratio of fibre to carbohydrates, typically ranging from 6.5:1 to 7:1, which is superior to many processed grain products .
Replacing refined grains with whole grains can significantly increase feelings of fullness and satiety (the state of feeling fed), though its direct impact on reducing total daily calorie intake is still being studied .

Interesting fact

The term 'Graham flour' is a specific type of wholemeal flour named after Sylvester Graham, a 19th-century reformer who advocated for its use to improve public health and temperance.

Standout nutrients

EPIC

SOURCE

Manganese

EPIC

SOURCE

Dietary fibre

SUPER

SOURCE

Magnesium

SUPER

SOURCE

Iron

319

kcal per 100g

Protein11.9g

Fat2.12g

Carbs62.4g

Fiber11.2g

Sugar1.19g

Fat breakdown

Polyunsat1.18g

Monounsat0.21g

Saturated0.36g

Seasonality

Not available

Diet

VeganVegetarianPescatarianDairy Free

Sustainability

Lighter footprint

Wheat has a relatively low carbon footprint compared to animal products and rice, though it is water-intensive.

Confidencemedium

Storage

Airtight Container

3–6 months

Store in a cool, dark place to prevent the natural oils from turning rancid.

Freeze

6–12 months

Extends freshness significantly by slowing oxidation.

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

2 contributing source foods

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

Claim citations

Developing a Standard Definition of Whole-Grain Foods for Dietary Recommendations: Summary Report of a Multidisciplinary Expert Roundtable Discussion - PMC

[1]pmc.ncbi.nlm.nih.gov

Health Effects of Whole Grains: A Bibliometric Analysis - PMC

[2]pmc.ncbi.nlm.nih.gov

Effects of Whole Grain Intake, Compared with Refined ... - PMC - NIH

[3]pmc.ncbi.nlm.nih.gov

Identifying whole grain foods: a comparison of different approaches for selecting more healthful whole grain products - PMC

[4]pmc.ncbi.nlm.nih.gov

Whole Grains - The Nutrition Source

[6]nutritionsource.hsph.harvard.edu

Perspective: Refined Grains and Health: Genuine Risk, or Guilt by ...

[7]pmc.ncbi.nlm.nih.gov

Evaluating the ≤10:1 wholegrain criterion in identifying nutrient quality and health implications of UK breads and breakfast cereals - PMC

[9]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

64.3

Version

Similar flavours

Explore flavour space →