Search
by Ingredient
Search

Whole-wheat flour

About the ingredient whole-wheat flour. Including 1,378 recipes with whole-wheat flour, nutrition data, and where to find it.

 

What is whole-wheat flour?

Whole wheat flour  is a powdery substance derived by grinding or mashing the wheat's whole grain.

It is used in baking but typically added to other "white" flours to provide nutrients (especially fiber and protein), texture, and body to the finished product.

Whole wheat flour is more nutritious than refined white flour, although in a process called food fortification, some micronutrients are added back to the white flour (required by law in some jurisdictions). Fortified white wheat flour does not, however, contain the macronutrients of the wheat's bran and germ (especially fiber and protein). Whole wheat is a good source ofcalcium, iron, fiber, and other minerals like selenium.

Shelf life

Whole wheat flour has a shorter shelf life than white flour. The higher oil content contained in the bran of the wheat, as the higher oil content leads to rancidity with longer term storage. It is also more expensive, due to its relative unpopularity and the inclusion of the wheat bran and wheat germ, which producers of white flour can sell separately.

To avoid rancidity store your whole grain flour tightly sealed in the freezer.

Typically, whole wheat flour is not the main ingredient of baked goods, as it adds a certain "heaviness" which prevents baked goods from rising as well as white flours.

This adds to the cost per volume of the baked item as it requires more flour to obtain the same volume, due to the fewer and smaller air pockets trapped in the raised goods. Thus, many baked goods advertised as whole wheat are not entirely whole wheat; they may contain some refined white wheat, as long as the majority of the wheat used is whole wheat.

Nevertheless, it is possible to make a high-rising, light loaf of 100% whole wheat bread, so long as one increases the water content of the dough (the bran and germ in whole wheat absorb more water than plain white flour), kneads the dough for a longer period of time to develop the gluten adequately, and allows for a longer rise before shaping the dough.

Some bakers let the dough rise twice before shaping. The addition of fats, such as butter or oil, and milk products (fresh milk, powdered milk, buttermilk, yogurt, etc.) can also greatly assist the rising process.

Nutrition

Nutrition Facts

Serving Size 1 cup (120g)
Amount per Serving
Calories 406Calories from Fat 20
 % Daily Value *
Total Fat 2.2g 3%
Saturated Fat 0.4g 2%
Trans Fat ~
Cholesterol 0mg 0%
Sodium 6mg 0%
Total Carbohydrate 87.1g 29%
Dietary Fiber 15g 59%
Sugars 0.5
Protein 16.4g
Vitamin A 0% Vitamin C 0%
Calcium 4% Iron 26%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your caloric needs.

Where found

Whole-wheat flour is usually found in the baking supplies section or aisle of the grocery store or supermarket.

Food group

Whole-wheat flour is a member of the Cereal Grains and Pasta US Department of Agriculture nutritional food group.

How much does whole-wheat flour weigh?

Amount Weight
1 cup 120 grams

Cereal Grains and Pasta

In Chinese:全麦面粉
British (UK) term:
en français:farine de blé entier
en español:harina de trigo integral

Recipes using whole-wheat flour

There are 1378 recipes that contain this ingredient.

Pumpkin Biscuits (Lacto)

Pumpkin Biscuits (Lacto)

StarStarStarStarStar

Pumpkin Biscuits (Lacto) recipe

Mark's Eggless Pancakes

Mark's Eggless Pancakes

StarStarStarStarHalf star

Mark's Eggless Pancakes recipe

Almost Whole Wheat Apple Pancakes

Almost Whole Wheat Apple Pancakes

StarStarStarStarHalf star

Almost Whole Wheat Apple Pancakes recipe

Oatmeal Chocolate Chunk Cookies

Oatmeal Chocolate Chunk Cookies

StarStarStarStarHalf star

Oatmeal Chocolate Chunk Cookies recipe

Yummy Whole Wheat Waffles

Yummy Whole Wheat Waffles

StarStarStarStarEmpty star

Whole Wheat Waffles recipe

Old-Style Wheat Biscuits

Old-Style Wheat Biscuits

StarStarStarStarHalf star

Old-Style Wheat Biscuits recipe

Best Peanut Butter Chip Brownies

Best Peanut Butter Chip Brownies

StarStarStarHalf starEmpty star

Peanut Butter Chip Brownies recipe

Blueberry Muffins with Nutmeg Topping

Blueberry Muffins with Nutmeg Topping

StarStarHalf starEmpty starEmpty star

Blueberry Muffins with Nutmeg Topping recipe

Dad's Berry Buttermilk Scones

Dad's Berry Buttermilk Scones

Half starEmpty starEmpty starEmpty starEmpty star

Dad's Berry Buttermilk Scones recipe

Mom's Whole Wheat Blueberry Pancakes

Mom's Whole Wheat Blueberry Pancakes

Empty starEmpty starEmpty starEmpty starEmpty star

Mom's Whole Wheat Blueberry Pancakes recipe

Whole Wheat Two Seeds Bread

Whole Wheat Two Seeds Bread

Empty starEmpty starEmpty starEmpty starEmpty star

Whole Wheat Bread recipe

Marti's Whole Wheat Bread

Marti's Whole Wheat Bread

Empty starEmpty starEmpty starEmpty starEmpty star

Delicious homemade bread!

Whole Wheat Buttermilk Pancakes with Banana Cream

Whole Wheat Buttermilk Pancakes with Banana Cream

StarStarStarStarStar

Fruity Buttermilk Pancakes recipe

Almost Whole Wheat Choco Banana Peanut Cookies

Almost Whole Wheat Choco Banana Peanut Cookies

StarStarStarStarHalf star

Almost Whole Wheat Choco Banana Peanut Cookies recipe

Aloo Mathar Paratha  (Sides)

Aloo Mathar Paratha (Sides)

StarStarStarHalf starEmpty star

The quintessential Indian-Singaporean meal accompaniment. Unfortunately, all too often it is made using highly processed white flour and margarine. Here, the parathas are made with whole-wheat flour (you could also try using spelt flour) and stuffed with peas and potatoes, for a lighter but more wholesome take on the original. Serve hot with yoghurt and herbs.

Delicious Whole Wheat Pita Bread

Delicious Whole Wheat Pita Bread

StarStarStarHalf starEmpty star

Delicious Whole Wheat Pita Bread recipe

Almost Whole Wheat Chocolate Banana Muffins

Almost Whole Wheat Chocolate Banana Muffins

StarStarStarHalf starEmpty star

Chocolate Banana Muffins recipe

Awesome Ginger Spice Waffles

Awesome Ginger Spice Waffles

StarStarStarHalf starEmpty star

Ginger Spice Waffles recipe

Whole Grain Sourdough Pancakes or Waffles

Whole Grain Sourdough Pancakes or Waffles

StarStarStarHalf starEmpty star

Whole Grain Sourdough Pancakes or Waffles recipe

Honey Soda Bread

Honey Soda Bread

StarStarStarEmpty starEmpty star

Honey Soda Bread recipe

Peanut Butter Chocolate Kisses (Healthier Version)

Peanut Butter Chocolate Kisses (Healthier Version)

StarStarStarHalf starEmpty star

Sweets don't have to be always connected with high sugar, high fat and unhealthy. A few healthy twists, now you can enjoy these delicious cookies without feeling guilty at all.

Country Style Buttermilk Pancakes with Berry Sauce

Country Style Buttermilk Pancakes with Berry Sauce

StarHalf starEmpty starEmpty starEmpty star

Country Style Buttermilk Pancakes with Berry Sauce recipe

Golden Breakfast Orange Pancakes

Golden Breakfast Orange Pancakes

StarHalf starEmpty starEmpty starEmpty star

Golden Orange Pancakes recipe

All 1,378 recipes

List of all ingredients