Wheat flour is in most baked goods you’ll find at bakeries and supermarkets.
Yet, whole wheat and white flour are vastly different. Whereas the whole wheat version is made by grinding entire wheat kernels into a powder, white flour removes the most nutrient-rich parts — the bran and germ.
Thus, whole wheat flour is widely considered healthier.
It’s a good source of protein, fiber, and a variety of vitamins and minerals. As it contains gluten, it isn’t appropriate for people with celiac disease or non-celiac gluten sensitivity.
A 1/2-cup (60-gram) serving of 100% whole wheat flour provides:
- Calories: 200
- Protein: 8 grams
- Fat: 0 grams
- Carbs: 42 grams
- Fiber: 8 grams
- Iron: 11% of the DV
- Potassium: 5% of the DV
Whole wheat flour can be used in equal amounts as white or all-purpose flour in any recipe. Bear in mind that it gives a less fluffy texture than white flour because it’s unrefined.
You can enjoy it in homemade breads, muffins, cakes, cookies, rolls, pizza dough, pancakes, and waffles.