This flour has 362 kcal and 15.3 g protein per 100 g. As a refined flour, nearly all carbs are fully digestible. Flour is rarely eaten alone – track the recipe amounts to capture the full dish profile. A cup of flour weighs about 120–130 g.
How should I track Wheat flour, white (industrial), 15% protein, bleached, enriched?
Wheat flour, white (industrial), 15% protein, bleached, enriched is high in iron. The key to tracking Wheat flour, white (industrial), 15% protein, bleached, enriched is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.