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Foundation Foods
+ SR Legacy
Flour, whole wheat, unenriched
- Category
- Cereal Grains and Pasta
Per Reference amount (RACC) (30 g)
111Calories
4.5 gProtein
21 gCarbs
0.819 gFat
U.S. Nutrition Facts
In the FDA label format, rounded the way a package would be.
Nutrition Facts
Serving size
Reference amount (RACC) (30 g)
Amount per serving
Calories
110
% Daily Value*
Total Fat
1g
1%
Saturated Fat 0g†
0%
Trans Fat –
Cholesterol
0mg†
0%
Sodium
0mg
0%
Total Carbohydrate
21g
8%
Dietary Fiber 3g
11%
Total Sugars 0g†
Includes – Added Sugars
Protein 5g
Vitamin D 0mcg†
0%
Calcium 10mg
0%
Iron 1.2mg
6%
Potassium 115mg
2%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
“–” means the source doesn't report that nutrient.
† From SR Legacy, because the primary source doesn't report it.
Nutrient details
Unrounded values, grouped by type. Select a column heading to sort within each group.
See each nutrient as a percentage of what you need in a day, based on your age, sex, size, and activity.
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| Energy and macronutrients | ||
|---|---|---|
| Calories | 370 kcal | 111 kcal |
| Protein | 15 g | 4.5 g |
| Total Fat | 2.7 g | 0.819 g |
| Total Carbohydrate | 71 g | 21 g |
| Dietary Fiber | 11 g | 3.2 g |
| Total Sugars | 0.41 g | 0.123 g |
| Fats and cholesterol | ||
| Saturated Fat | 0.43 g | 0.129 g |
| Monounsaturated Fat | 0.283 g | 0.085 g |
| Polyunsaturated Fat | 1.2 g | 0.35 g |
| Cholesterol | 0 mg | 0 mg |
| Vitamins | ||
| Vitamin A | 0 mcg | 0 mcg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin E | 0.71 mg | 0.213 mg |
| Vitamin K | 1.9 mcg | 0.57 mcg |
| Thiamin (B1) | 0.504 mg | 0.151 mg |
| Riboflavin (B2) | 0.128 mg | 0.038 mg |
| Niacin (B3) | 5.6 mg | 1.7 mg |
| Vitamin B6 | 0.268 mg | 0.08 mg |
| Folate | 39 mcg | 12 mcg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Choline | 31 mg | 9.4 mg |
| Minerals | ||
| Calcium | 38 mg | 11 mg |
| Iron | 3.9 mg | 1.2 mg |
| Magnesium | 136 mg | 41 mg |
| Phosphorus | 352 mg | 106 mg |
| Potassium | 376 mg | 113 mg |
| Sodium | 3 mg | 0.9 mg |
| Zinc | 3.2 mg | 0.972 mg |
| Copper | 0.452 mg | 0.136 mg |
| Manganese | 3.6 mg | 1.1 mg |
| Selenium | 24 mcg | 7.1 mcg |
| Other | ||
| Caffeine | 0 mg | 0 mg |
How the sources were reconciled
Each food has one source of truth, chosen by the rules on the Sources page.
- USDA's Foundation Foods record replaces the SR Legacy entry for this food (NDB 20080). SR Legacy stopped being updated in 2018, so it's used only for nutrients Foundation Foods doesn't report.
- Filled from SR Legacy: Saturated Fat, Monounsaturated Fat, Polyunsaturated Fat, Cholesterol, Total Sugars, Vitamin D, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Vitamin B12, Choline, Caffeine.
Where the sources disagree
| Nutrient | Shown here (Foundation Foods) | Other source |
|---|---|---|
| Protein | 15 g per 100 g | 13 g per 100 g (SR Legacy (2018)) |
Records used
| Dataset | Record | Updated | Role |
|---|---|---|---|
| Foundation Foods | 790085 | Apr 1, 2020 | Primary source |
| SR Legacy | 168893 | Apr 1, 2019 | Fills nutrients the primary source doesn't report |
Citations
USDA FoodData Central – Foundation Foods
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Foundation Foods. "Flour, whole wheat, unenriched," FDC ID 790085, published April 1, 2020.
https://fdc.nal.usda.gov/food-details/790085/nutrients
· License:
Public domain (CC0 1.0)
· Accessed September 19, 2026
USDA FoodData Central – SR Legacy (Standard Reference, final 2018 release)
U.S. Department of Agriculture, Agricultural Research Service. USDA National Nutrient Database for Standard Reference, Legacy Release (SR Legacy), via FoodData Central. "Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)," FDC ID 168893, published April 1, 2019.
https://fdc.nal.usda.gov/food-details/168893/nutrients
· License:
Public domain (CC0 1.0)
· Accessed September 19, 2026
Nutrition information is for general reference and isn't medical or dietary advice. Product formulas change; the label on the package in hand is the final word.