Whole Wheat Flour

Wheat flour, whole-grain

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Wheat flour FAQ

Table of Contents

• Is wheat flour gluten-free?
• Is whole wheat flour high in fiber?
• Is whole wheat flour low fodmap?
• Does wheat flour contain protein?
• Does whole wheat flour contain sugar?
• Is whole wheat flour high in carbohydrates?
• Is whole wheat flour high in histamine?
• Is whole wheat flour halal?
• Is whole wheat flour kosher?
• Does whole wheat flour contain lactose?
• What are some alternatives to whole wheat flour?

Is wheat flour gluten-free?

No, whole wheat flour is not gluten-free. It contains gluten, a type of protein that is found in wheat, rye, and barley. People with celiac disease, non-celiac gluten sensitivity or those following a gluten-free diet should avoid it.

Is whole wheat flour high in fiber?

Yes, whole wheat flour is considered a high-fiber food. A serving of 100 grams of whole wheat flour contains approximately 11 grams of dietary fiber. The recommended daily value (DV) for fiber is 25 grams, so this would represent 44% of your DV.

Is whole wheat flour low fodmap?

No, whole wheat flour is not low in FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). These are types of carbohydrates that some people have trouble digesting. Whole wheat flour contains fructans, which is a type of FODMAP, and can cause digestive upset in some individuals, particularly those with irritable bowel syndrome (IBS).

Does wheat flour contain protein?

Yes, whole wheat flour contains protein. A 100-gram serving of whole wheat flour contains approximately 13 grams of protein, which is 26% of the daily value (based on a 50 gram DV).

Does whole wheat flour contain sugar?

Yes, whole wheat flour does contain a small amount of sugar. On average, one cup of whole wheat flour contains about 0.6 grams of sugar. This is well below the American Heart Association’s recommended daily limit of 37.5 grams for men and 25 grams for women.

Is whole wheat flour high in carbohydrates?

Whole wheat flour is high in carbohydrates. One cup of whole wheat flour contains approximately 87.08 grams of carbohydrates. To put this in perspective, the Dietary Guidelines for Americans recommend that 45-65% of your daily calories come from carbohydrates, which would be about 225-325 grams per day on a standard 2,000 calorie diet.

Is whole wheat flour high in histamine?

Whole wheat flour is not typically high in histamine, a compound involved in immune responses. Histamine is usually associated with fermented foods, certain types of fish, and some types of cheese, among other things. Individuals who are histamine-intolerant should always refer to their healthcare provider or dietitian for personalized advice.

Is whole wheat flour halal?

Yes, whole wheat flour in its natural, pure form would be considered halal. It does not contain any forbidden ingredients according to Islamic dietary laws. However, always check if there are any added ingredients that might not be halal, especially in commercially produced whole wheat flour.

Is whole wheat flour kosher?

Yes, whole wheat flour is inherently kosher as it comes from a natural plant source – wheat. However, always ensure to check packaging for specific kosher certification. Some processing or packaging facilities may include non-kosher ingredients in their products.

Does whole wheat flour contain lactose?

No, whole wheat flour does not contain lactose. Lactose is a sugar typically found in dairy products, and since whole wheat flour is a grain-based product, it does not inherently contain any lactose.

What are some alternatives to whole wheat flour?

There are plenty of alternatives to whole wheat flour, ideal for those who are gluten intolerant or simply want to vary their diet. Almond flour and coconut flour are low-carb alternatives with almond flour providing approximately 14g of protein and 6g of fiber per cup based on USDA data compared to only 3.4g of fiber in whole wheat flour. Chickpea flour is another alternative that’s high in protein, offering approximately 21g per cup. For a more similar texture to whole wheat flour, you can also use spelt flour or oats ground into flour, with oats providing approximately 16.5g of fiber per cup. The RDA for protein is 46-56g and for fiber is 25-38g, so you can see how these alternatives stack up.