scored 56/100
Flour is a finely ground powder made from grains, legumes, or seeds, serving as a dietary staple and primary source of carbohydrates, B vitamins, and minerals. Nutritional value varies significantly by type and processing method.
22.1 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 56.
Flour production dates back thousands of years and remains a foundational food globally. While whole grain flours retain the nutrient-dense bran and germ layers containing fiber, B vitamins, magnesium, and phytochemicals, refined white flour has been stripped of these components and typically requires fortification. For longevity, whole grain and alternative flours (spelt, rye, chickpea, almond) offer superior micronutrient density and slower glucose absorption compared to refined varieties. The specific health impact depends critically on flour type: whole grain flours provide resistant starch and soluble fiber that support gut microbiota and metabolic health, while refined flours cause rapid blood glucose spikes linked to metabolic dysfunction and inflammation. Specialty flours like chickpea flour add plant protein and resistant starch. The fortification of refined flour with iron and B vitamins addresses some nutritional gaps but doesn't replicate the comprehensive benefit profile of whole grain alternatives. Flour choice represents a significant modifiable factor in carbohydrate quality and overall dietary pattern healthfulness.
Whole grain flours contain fiber and bran that slow starch digestion and glucose absorption, preventing blood sugar spikes and reducing insulin demand
Insoluble fiber and resistant starch in whole grain flour feed beneficial bacteria, producing butyrate that strengthens intestinal barrier and reduces inflammation
Whole grain flour provides B vitamins, magnesium, and polyphenols that support endothelial function, reduce oxidative stress, and improve insulin sensitivity
Higher fiber content slows gastric emptying and promotes greater satiety hormone release, reducing overall calorie intake and supporting weight management
Whole grain and fortified flours contain thiamine, niacin, folate, and iron required for ATP production, myelin synthesis, and homocysteine metabolism
Whole grain flour products are best consumed at midday with protein and healthy fat to provide sustained energy, minimize blood glucose spikes, and support afternoon satiety
Breaks a fast
Refined flour consumed alone on empty stomach causes rapid glucose absorption; pair with protein/fat to moderate glycemic response regardless of timing
Per 100 g of the default form. Bars show how much higher or lower flour is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
Flour is classified as a grain. Flour is a finely ground powder made from grains, legumes, or seeds, serving as a dietary staple and primary source of carbohydrates, B vitamins, and minerals.
Flour scores 56/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Thiamin, Selenium, Folate. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 30 g serving provides about 3.1 g of protein (~6% of the 50 g daily value).
Not really. A 30 g serving provides about 0.8 g of fiber (~3% of the 28 g daily value).
In a 30 g serving, flour is highest in Thiamin (~20% DV), Selenium (~18% DV), Folate (~14% DV), Riboflavin (~11% DV), Niacin (~11% DV).
Not really. A 30 g serving has about 22.1 g of net carbs (22.9 g total minus 0.8 g fiber).
Best in the midday. Whole grain flour products are best consumed at midday with protein and healthy fat to provide sustained energy, minimize blood glucose spikes, and support afternoon satiety
A typical serving is around 30 g (~109 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating flour alongside several other grain sources.
Flour pairs nicely with: Pair whole grain flour with legumes (lentil pasta, chickpea flour) because complementary amino acids create complete protein profiles and boost fiber intake; Combine flour-based foods with omega-3 sources (flaxseed, chia seeds) to enhance anti-inflammatory effects and improve micronutrient absorption; Mix whole grain flour with fermented foods (yogurt, kefir) because probiotics enhance mineral bioavailability and phytochemical digestion; Pair flour-based meals with vitamin C sources (citrus, tomatoes, peppers) to enhance non-heme iron absorption from fortified and whole grain flours.
Encyclopedia entries that supply the same signature nutrients flour contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients flourcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.