Protein content
A 1/4 cup serving of whole wheat flour contains 4 g of protein - a moderate source of protein, about 8% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is more of an energy food than a protein food.
| Serving | 1/4 cup (30 g) |
|---|---|
| Protein per serving | 4 g |
| Protein per 100 g | 13.2 g |
| Calories per serving | 102 kcal |
| Protein density | 16% of calories |
| Share of 50 g Daily Value | 8% |
| Protein quality | Incomplete protein |
| Category | Grains |
| Food type | Whole food |
| USDA record | FoodData Central #168893 |
A typical 1/4 cup serving of whole wheat flour contains 4 grams of protein (13.2 g per 100 g), which makes it a moderate source of protein. That covers roughly 8% of the 50 g reference Daily Value, so it adds toward your protein total for the day.
Around 16% of the calories in whole wheat flour come from protein, so it is more of an energy food than a protein food. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Among the 111 grains in the database, whole wheat flour ranks 59th by protein per serving, and 538th out of all 796 foods on the site. Set against barley, another grain entry in the database, a serving carries about 0.5 g more protein (barley has 3.5 g per 1 cup cooked).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving above is measured by volume at 30 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
Keeps the bran and germ, so more protein than white flour.
Source: USDA FoodData Central #168893 - "Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)" (SR Legacy, published 4/1/2019). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Whole wheat flour has 13.2 g of protein per 100 g. A typical 1/4 cup serving (30 g) provides 4 g.
No. Whole wheat flour is an incomplete protein on its own; pairing it with other protein sources across the day covers the full range of essential amino acids.
A 1/4 cup serving of whole wheat flour contains 4 g of protein, about 8% of the 50 g reference Daily Value.
Whole wheat flour is a moderate source of protein, and about 16% of its calories come from protein, which makes it more of an energy food than a protein food. Set against barley, another grain entry in the database, a serving carries about 0.5 g more protein (barley has 3.5 g per 1 cup cooked).
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