Calories in flour: 361 kcal per 100 g

Q: How many calories are in a portion of flour?

A typical portion (75 g dry weight) gives 271 kcal. Per 100 g the figure is 361 kcal.

Q: Is flour a source of potassium?

It is a source of potassium: 443 mg per 100 g, 22 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Q: Which vitamins and minerals does flour have most of?

By share of the daily reference intake: potassium (443 mg, 22 %), manganese (0.39 mg, 20 %) and folate (0.038 mg, 19 %) per 100 g.

Q: Is flour high in fibre?

It is a source of fibre (4.6 g per 100 g, above the 3 g line) but not high in fibre, which needs 6 g.

What’s in a 75 g portion

More than half of a portion is carbohydrate.

0.15 gFat

0.53 gProtein

71.3 gCarbohydrate

3.5 gFibre

7 gWater

0.15 gFat
0.53 gProtein
71.3 gCarbohydrate
3.5 gFibre
7 gWater

Above average for grains, rice and pasta

Flour is 361 kcal per 100 g. The 87 grains, rice and pasta in this database average 262.

Flour361

Grains, rice and pasta average262

Low in fat

0.2 g of fat per 100 g; the UK “low fat” line is 3 g.

Fat, per portion0.15 g

Saturates, per portion0.03 g

Vitamins and minerals in flour

Nothing reaches the “high in” level, but three of the 20 count as a source, led by potassium.

17 %

Potassium

332 mg in a 75 g portion

4th of 87 grains, rice and pasta

Potassium contributes to normal functioning of the nervous system and to normal muscle function.

Manganese0.29 mg15 %

Folate0.0285 mg14 %

Iron1.5 mg11 %

Copper0.09 mg9 %

Thiamin (vitamin B1)0.1 mg8.9 %

Only a trace

Vitamin A
Riboflavin
Iodine

None recorded

Vitamin D
Vitamin C
Vitamin B12

Show all 20 with amounts

Potassium332 mg, 17 %

Manganese0.29 mg, 15 %

Folate0.0285 mg, 14 %

Iron1.5 mg, 11 %

Copper0.09 mg, 9 %

Thiamin (vitamin B1)0.1 mg, 8.9 %

Magnesium31.5 mg, 8.4 %

Chloride56.3 mg, 7 %

Phosphorus44.3 mg, 6.3 %

Niacin (vitamin B3)0.98 mg, 6.1 %

Pantothenic acid (vitamin B5)0.33 mg, 5.5 %

Selenium0.00225 mg, 4.1 %

Calcium30.8 mg, 3.8 %

Zinc0.38 mg, 3.8 %

Biotin0.00143 mg, 2.9 %

Vitamin B60.02 mg, 1.6 %

Vitamin E0.02 mg, <1 %

Vitamin Dnone recorded

Vitamin Cnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What flour doesn’t give you. And where to find it.

No recorded vitamin D, vitamin C or vitamin A.

Vitamin D

0mgin flour

Find it inBloater, grilled500 % per 100 g

Vitamin C

0mgin flour

Find it inCherries, West Indian2150 % per 100 g

Vitamin A

Tracein flour

Find it inLiver, calf, fried3152 % per 100 g

Immufix Daily Immune Support pouch, orange flavour

100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.

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Tracked UK delivery

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Flour against other grains, rice and pasta

Per 100 g, flour has the most potassium of the 6 here, ahead of flour (wheat, wholemeal, bread/strong).

443mg

359mg

240mg

226mg

202mg

156mg

Flour, gari (cassava flour)this page

Flour, wheat, wholemeal, bread/strong−84 mg

Flour, rice−203 mg

Rice, brown, basmati, raw−217 mg

Porridge oats, unfortified, cooked, made up with semi-skimmed milk−241 mg

Rice, white, long grain, easy cook, raw−287 mg

All values per 100 g, from the same dataset. Differences are against flour.

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Questions about flour

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of flour?

A typical portion (75 g dry weight) gives 271 kcal. Per 100 g the figure is 361 kcal.

Is flour a source of potassium?

It is a source of potassium: 443 mg per 100 g, 22 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Which vitamins and minerals does flour have most of?

By share of the daily reference intake: potassium (443 mg, 22 %), manganese (0.39 mg, 20 %) and folate (0.038 mg, 19 %) per 100 g.

Is flour high in fibre?

It is a source of fibre (4.6 g per 100 g, above the 3 g line) but not high in fibre, which needs 6 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-899, Flour, gari (cassava flour), 4 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Flours and grains project 2005. Values are per 100 g of the edible part; a portion is 75 g, 75 g dry weight, the usual UK portion for grains, rice and pasta. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 87 grains, rice and pasta kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Cassava Flour). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.

More grains, rice and pasta

From the same group, with calories per 100 g, and the foods with the most potassium.

Pasta shapes, coloured, flavoured, dried, raw341 kcal

Pasta, white, dried, boiled169 kcal

Rice, brown, easy cook, boiled157 kcal 87grains, rice and pastain this food group

More grains, rice and pasta

Pasta shapes, coloured, flavoured, dried, raw341 kcal
Pasta, white, dried, boiled169 kcal
Rice, brown, easy cook, boiled157 kcal
Rice, Thai fragrant, raw352 kcal
Rice, wild, boiled145 kcal
Cornmeal, sifted368 kcal
All 87 grains, rice and pasta

Most potassium

Nutrient guides

‹ Flour, corn Flour, gram ›

How many calories are in flour?

What’s in a 75 g portion

Above average for grains, rice and pasta

Low in fat

Vitamins and minerals in flour

Potassium

Only a trace

None recorded

What flour doesn’t give you. And where to find it.

Vitamin D

Vitamin C

Vitamin A

Or one scoop of Immufix

Try your first pouch

Tracked UK delivery

Made in Cambridgeshire

Flour against other grains, rice and pasta

Taken every morning since 1998.

Questions about flour

More grains, rice and pasta

More grains, rice and pasta

Most potassium

Nutrient guides

Nutrition

Vitamins and minerals