17 Fit Food calories Grains, legumes and flour
Wheat flour calories and nutrition facts
Per 100 g: 364 kcal — 10.3 g protein, 0.98 g fat and 73.6 g carbs.
Plain, wholemeal and self-raising flour sit within a few dozen calories of each other per 100 g, so what really separates them is fibre, which wholemeal has far more of. Self-raising is plain flour with baking powder already mixed in, the British shortcut for sponges and scones. For thickening a sauce or dusting meat, a level tablespoon is about 10 g, and wholemeal flour is rich in manganese and selenium.
- Low fat
- Salt-free
- High in selenium
- High in manganese
- Protein 11%
- Fat 2%
- Carbs 81%
- Other 5%
In everyday portions
- 1 tbsp ≈ 10 g 36 kcal
- Typical serving · 30 g 109 kcal
- 100 kcal is 27 g this much of it gives 100 kcal
- 20 g of protein is 195 g this much to eat for 20 g of protein
- Energy density Medium 3.6 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Plain white | 364 | 10.3 | 0.98 | 73.6 |
| Wholemeal | 340 | 13.2 | 2.5 | 61.3 |
| Self-raising | 350 | 9.1 | 1 | 74 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Plain white
Energy and macros
- Energy 364 kcal 18%
- Protein 10.3 g 21%
- Fat 0.98 g 1%
- Carbs available, without fibre 73.6 g 28%
- Fibre 2.7 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 11%
- Fat 2%
- Carbs 81%
- Other 5%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.06 mg <1%
- Vitamin K 0.3 µg <1%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.12 mg 11%
- Vitamin B2 (riboflavin) 0.04 mg 3%
- Vitamin B3 (niacin) 1.2 mg 8%
- Vitamin B5 (pantothenic acid) 0.438 mg 7%
- Vitamin B6 0.044 mg 3%
- Folate (B9) 26 µg 13%
- Vitamin B12 0 µg 0%
- Choline 10.4 mg
Minerals
- Potassium 107 mg 5%
- Calcium 15 mg 2%
- Phosphorus 108 mg 15%
- Magnesium 22 mg 6%
- Iron 1.2 mg 8%
- Zinc 0.7 mg 7%
- Copper 0.144 mg 14%
- Manganese 0.682 mg 34%
- Selenium 33.9 µg 62%
- Iodine 7.4 µg 5%
- Sodium 2 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low fat
- Salt-free
- High in selenium
- High in manganese
- Source of phosphorus
Wholemeal
Energy and macros
- Energy 340 kcal 17%
- Protein 13.2 g 26%
- Fat 2.5 g 4%
- Carbs available, without fibre 61.3 g 24%
- Fibre 10.7 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 16%
- Fat 7%
- Carbs 72%
- Other 6%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.71 mg 6%
- Vitamin K 1.9 µg 3%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.502 mg 46%
- Vitamin B2 (riboflavin) 0.165 mg 12%
- Vitamin B3 (niacin) 5 mg 31%
- Vitamin B5 (pantothenic acid) 0.603 mg 10%
- Vitamin B6 0.407 mg 29%
- Folate (B9) 44 µg 22%
- Vitamin B12 0 µg 0%
- Choline 31.2 mg
Minerals
- Potassium 363 mg 18%
- Calcium 34 mg 4%
- Phosphorus 357 mg 51%
- Magnesium 137 mg 37%
- Iron 3.6 mg 26%
- Zinc 2.6 mg 26%
- Copper 0.41 mg 41%
- Manganese 4.1 mg 203%
- Selenium 61.8 µg 112%
- Iodine no data
- Sodium 2 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in fibre
- Low fat
- Salt-free
- High in manganese
- High in selenium
- High in phosphorus
- High in vitamin B1
- High in copper
- High in magnesium
- High in vitamin B3
- Source of vitamin B6
- Source of zinc
- Source of iron
- Source of folate
- Source of potassium
Self-raising
Energy and macros
- Energy 350 kcal 18%
- Protein 9.1 g 18%
- Fat 1 g 1%
- Carbs available, without fibre 74 g 28%
- Fibre 2.5 g
- Salt no data
Where the calories come from
- Protein 11%
- Fat 3%
- Carbs 87%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A no data
- Vitamin D no data
- Vitamin E no data
- Vitamin K no data
- Vitamin C no data
- Vitamin B1 (thiamin) no data
- Vitamin B2 (riboflavin) no data
- Vitamin B3 (niacin) no data
- Vitamin B5 (pantothenic acid) no data
- Vitamin B6 no data
- Folate (B9) no data
- Vitamin B12 no data
- Choline no data
Minerals
- Potassium no data
- Calcium no data
- Phosphorus no data
- Magnesium no data
- Iron no data
- Zinc no data
- Copper no data
- Manganese no data
- Selenium no data
- Iodine no data
- Sodium no data
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low fat
Grains, legumes and flour
Among grains, legumes and flours
The category in the 17 Fit catalog: 157 foods. Compared per 100 g.
- 77% More calories than 77% of grains, legumes and flours.
- 90% More selenium than 90% of grains, legumes and flours.
Similar in composition
The foods with the nearest calories and macros.
- Semolina 360 kcal
- Polenta 370 kcal
- Bulgur 342 kcal
- Muesli 370 kcal
- Egg noodles 384 kcal
- Cornflakes 384 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 169761.
The vitamins and minerals it lacked come from BLS (Germany).
Carbs are available carbohydrates, without fibre, as on EU labels.