Cereals and Grains / Refined Grains
Wheat flour, all-purpose
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 352kcal / 2530kcal (13%) |
Macronutrients
Protein | 12.6 g/ 71g (17%) | ||||||
Total Fat | 0.8 g/ 42g (1%) low | ||||||
| |||||||
Total Carbs | 73.7 g/ 348g (21%) | ||||||
| |||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.11 mg/ 1mg (8%) |
Vit B3 | 5.2 mg NE/ 16mg NE (32%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 82 mg/ 750mg (10%) |
Phosphorus | 105 mg/ 700mg (15%) |
Iron | 4.4 mg/ 12mg (36%) high |
Sodium | 4 mg/ 1500mg (0.27%) free |
Allergen Info
Wheat
Gluten
What is this food?
All-purpose wheat flour (refined wheat flour). It’s a starchy carbohydrate used for baking and cooking like breads, pastries, noodles, and thickening sauces.
Why it matters to health
Per 100g, it provides about 352 kcal and 73.7g carbohydrates, which can help fuel your daily activities. It also has 2.7g fiber and 0.3g sugar, but since it’s refined, fiber is relatively limited compared with whole grain flour. It has a small amount of fat (0.8g, with 0.13g saturated fat) and very low sodium (4mg). For health, the main thing is portion and frequency: too much refined flour can make it easier to overeat calories, and it may not keep you full as long as whole grains. Pair it with protein and vegetables to balance your meals and snacks.
Healthier tips
- Use smaller portions: for snacks, aim for a serving size that fits your hunger (e.g., 1 small piece of bread/pastry instead of several).
- Balance your plate: pair flour-based foods with protein (egg, chicken, fish, tofu) and vegetables (soup, salad, or gulay) for better fullness.
- Choose whole grain when you can: switch to whole wheat flour or mix it with all-purpose flour to increase fiber.
- Watch added sugar and fat: pastries and sweet breads often add more sugar and oil—go for less sweet fillings and lighter cooking methods.
- Fit it into your day: keep flour-based items mainly for your 3 full meals and limit them during 1–2 snacks so your total carbs stay balanced.
Common Filipino dishes
Pandesal, pan de sal, lumpia wrapper (shanghai wrapper), tinapay (bread), puto, spaghetti (pasta-based)
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon