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Types of flour differ in the grain or plant they are milled from, in how much of the kernel stays in, and in what is added, and USDA FoodData Central lists each kind as a separate entry. This guide to flour types ranks 17 flours from USDA SR Legacy data by protein per cup, with carbohydrate, fiber and iron and the FDA percent Daily Value, quotes the FDA standards of identity for flour, compares enriched, self-rising and whole-grain wheat entries, and gives FDA’s advice on raw flour. For the whole-grain wheat kind on its own, see our whole wheat flour guide.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- In USDA data, a cup of defatted soy flour lists about 54.0 grams of protein, the top of this list of types of flour, against 12.9 grams for enriched all-purpose wheat flour.
- USDA lists a cup of its dark rye entry at 30.5 grams of fiber, 109% of the FDA Daily Value, against 3.3 grams for enriched bread flour.
- Per 100 grams in USDA data, enriched self-rising flour lists 1,193 milligrams of sodium, 52% of the FDA Daily Value, while plain enriched all-purpose flour lists 2 milligrams.
- FDA's standard in 21 CFR 137.165 requires enriched flour to contain thiamin, riboflavin, niacin, folic acid and iron in set amounts per pound.
Types of flour ranked by protein per cup
The table lists USDA FoodData Central SR Legacy flour entries at the first 1-cup portion USDA gives for each, ranked by protein. The percent Daily Value (%DV) uses the FDA Daily Values of 28 grams for fiber and 18 milligrams for iron; protein has no %DV here because the FDA labeling rule bases a protein %DV on an amount corrected for protein quality.
| Flour (USDA FDC ID) | Serving | Calories | Protein | Carbohydrate | Fiber (% DV) | Iron (% DV) |
|---|---|---|---|---|---|---|
| Soy flour, defatted (174275) | 1 cup (105 g) | 343 | 54.0 g | 35.6 g | 18.4 g (66%) | 9.7 mg (54%) |
| Semolina, enriched (169715) | 1 cup (167 g) | 601 | 21.2 g | 121.6 g | 6.5 g (23%) | 7.3 mg (40%) |
| Chickpea flour (besan) (174288) | 1 cup (92 g) | 356 | 20.6 g | 53.2 g | 9.9 g (35%) | 4.5 mg (25%) |
| Rye flour, dark (168885) | 1 cup (128 g) | 416 | 20.4 g | 87.8 g | 30.5 g (109%) | 6.4 mg (35%) |
| Wheat flour, bread, enriched (168896) | 1 cup (137 g) | 495 | 16.4 g | 99.4 g | 3.3 g (12%) | 6.0 mg (34%) |
| Wheat flour, whole-grain (168893) | 1 cup (120 g) | 408 | 15.9 g | 86.4 g | 12.8 g (46%) | 4.3 mg (24%) |
| Barley flour or meal (169739) | 1 cup (148 g) | 511 | 15.5 g | 110.3 g | 14.9 g (53%) | 4.0 mg (22%) |
| Oat flour, partially debranned (169741) | 1 cup (104 g) | 420 | 15.2 g | 68.3 g | 6.8 g (24%) | 4.2 mg (23%) |
| Buckwheat flour, whole-groat (170687) | 1 cup (120 g) | 402 | 15.1 g | 84.7 g | 12.0 g (43%) | 4.9 mg (27%) |
| Wheat flour, all-purpose, enriched, bleached (168894) | 1 cup (125 g) | 455 | 12.9 g | 95.4 g | 3.4 g (12%) | 5.8 mg (32%) |
| Wheat flour, all-purpose, self-rising, enriched (168895) | 1 cup (125 g) | 442 | 12.4 g | 92.8 g | 3.4 g (12%) | 5.8 mg (32%) |
| Rice flour, brown (168898) | 1 cup (158 g) | 574 | 11.4 g | 120.8 g | 7.3 g (26%) | 3.1 mg (17%) |
| Wheat flour, cake, enriched (169723) | 1 cup unsifted, dipped (137 g) | 496 | 11.2 g | 106.9 g | 2.3 g (8%) | 10.0 mg (56%) |
| Corn flour, yellow, masa, enriched (169749) | 1 cup (114 g) | 414 | 9.6 g | 87.3 g | 7.3 g (26%) | 9.7 mg (54%) |
| Rice flour, white, unenriched (169714) | 1 cup (158 g) | 578 | 9.4 g | 126.6 g | 3.8 g (14%) | 0.6 mg (3%) |
| Corn flour, whole-grain, yellow (170290) | 1 cup (117 g) | 422 | 8.1 g | 89.9 g | 8.5 g (31%) | 2.8 mg (15%) |
| Arrowroot flour (170684) | 1 cup (128 g) | 457 | 0.4 g | 112.8 g | 4.4 g (16%) | 0.4 mg (2%) |
In USDA data, defatted soy flour tops the ranking at about 54.0 grams of protein per cup, and enriched semolina, chickpea flour and the dark rye flour entry follow at 21.2, 20.6 and 20.4 grams. USDA lists arrowroot flour, a starch, at 0.4 grams. For fiber, the dark rye entry lists 30.5 grams per cup in USDA data, barley flour 14.9 grams and whole-grain wheat flour 12.8 grams, against 2.3 grams for enriched cake flour.
USDA lists enriched cake flour and enriched masa corn flour at 10.0 and 9.7 milligrams of iron per cup, against 0.6 milligrams for the unenriched white entry of rice flour. For related guides, see oat flour, buckwheat, cornmeal and our high fiber foods list.
What FDA standards of identity say about flour
FDA sets standards of identity for cereal flours in 21 CFR Part 137. Under section 137.105, the names flour, white flour, wheat flour and plain flour all mean the same standardized food, milled from wheat other than durum. The table quotes the wording of each FDA section.
| Standardized food | Section (21 CFR) | Wording in the regulation |
|---|---|---|
| Flour | 137.105(a) | is the food prepared by grinding and bolting cleaned wheat, other than durum wheat and red durum wheat |
| Bromated flour | 137.155 | added in a quantity not exceeding 50 parts to each million parts of the finished bromated flour |
| Enriched flour | 137.165(a) | It contains in each pound 2.9 milligrams of thiamin, 1.8 milligrams of riboflavin, 24 milligrams of niacin, 0.7 milligrams of folic acid, and 20 milligrams of iron. |
| Self-rising flour | 137.180(a) | an intimate mixture of flour, sodium bicarbonate, and one or more of the acid-reacting substances monocalcium phosphate, sodium acid pyrophosphate, and sodium aluminum phosphate. It is seasoned with salt. |
| Whole wheat flour | 137.200(a) | The proportions of the natural constituents of such wheat, other than moisture, remain unaltered. |
| Bromated whole wheat flour | 137.205 | added in a quantity not exceeding 75 parts to each million parts of finished bromated whole wheat flour |
| Durum flour | 137.220(a) | Durum flour is the food prepared by grinding and bolting cleaned durum wheat. |
So in FDA’s terms, plain flour is freed from bran coat, or bran coat and germ, while FDA’s whole wheat standard in section 137.200 keeps the natural constituents of the wheat unaltered and also allows the names graham flour and entire wheat flour. FDA’s bromated flour standards in sections 137.155 and 137.205 set a ceiling for added potassium bromate, and FDA’s self-rising standard adds leavening and salt, which is why the USDA self-rising entry lists far more sodium.
Wheat flour types per 100 grams in USDA data
The table compares wheat flour forms per 100 grams in USDA data, with the FDA Daily Values of 28 grams for fiber, 18 milligrams for iron, 1.2 milligrams for thiamin, 400 micrograms DFE for folate and 2,300 milligrams for sodium.
| Wheat flour form (USDA FDC ID) | Amount | Calories | Protein | Fiber (% DV) | Iron (% DV) | Thiamin (% DV) | Folate (% DV) | Sodium (% DV) |
|---|---|---|---|---|---|---|---|---|
| Cake, enriched (169723) | 100 g | 362 | 8.2 g | 1.7 g (6%) | 7.32 mg (41%) | 0.89 mg (74%) | 282 mcg DFE (70%) | 2 mg (0%) |
| All-purpose, enriched, bleached (168894) | 100 g | 364 | 10.3 g | 2.7 g (10%) | 4.64 mg (26%) | 0.79 mg (65%) | 291 mcg DFE (73%) | 2 mg (0%) |
| All-purpose, unenriched (169761) | 100 g | 364 | 10.3 g | 2.7 g (10%) | 1.17 mg (6%) | 0.12 mg (10%) | 26 mcg DFE (6%) | 2 mg (0%) |
| Bread, enriched (168896) | 100 g | 361 | 12.0 g | 2.4 g (9%) | 4.41 mg (24%) | 0.81 mg (68%) | 288 mcg DFE (72%) | 2 mg (0%) |
| Bread, unenriched (168913) | 100 g | 361 | 12.0 g | 2.4 g (9%) | 0.90 mg (5%) | 0.08 mg (7%) | 33 mcg DFE (8%) | 2 mg (0%) |
| All-purpose, self-rising, enriched (168895) | 100 g | 354 | 9.9 g | 2.7 g (10%) | 4.67 mg (26%) | 0.67 mg (56%) | 307 mcg DFE (77%) | 1193 mg (52%) |
| Whole-grain (168893) | 100 g | 340 | 13.2 g | 10.7 g (38%) | 3.60 mg (20%) | 0.50 mg (42%) | 44 mcg DFE (11%) | 2 mg (0%) |
Per 100 grams in USDA data, cake flour lists 8.2 grams of protein, all-purpose flour 10.3 grams and bread flour 12.0 grams, so protein rises from cake to all-purpose to bread flour in USDA data. USDA lists the enriched all-purpose entry at 4.64 milligrams of iron, 0.79 milligrams of thiamin and 291 micrograms DFE of folate, against 1.17 milligrams, 0.12 milligrams and 26 micrograms DFE for the unenriched entry, which matches the nutrients FDA names in its enrichment standard.
USDA lists whole-grain wheat flour at 10.7 grams of fiber per 100 grams against 2.7 grams for all-purpose flour. For related lists, see foods high in folate, foods high in iron, low sodium foods and our whole grains list.
Nut flours, gluten and allergens
- Almond and coconut: USDA SR Legacy has no entry for flour milled from almonds or coconut, so neither is in the table; see our almond flour and coconut flour guides.
- Gluten: FDA’s labeling rule, 21 CFR 101.91, defines a gluten-containing grain as wheat, rye or barley, or their crossbred hybrids such as triticale, and a food labeled gluten-free under that FDA rule must have any unavoidable gluten below 20 parts per million. Our list of foods with gluten names others that contain these FDA-named grains.
- Allergens: FDA lists wheat, soybeans, tree nuts and peanuts among the nine major food allergens.
- Other flours: see cassava flour, teff flour and spelt flour, and our sibling guide to types of seeds.
Raw flour and FDA food safety advice
FDA says plainly: “Flour is a raw food.” FDA explains that the grains flour is ground from may be exposed to harmful bacteria like Salmonella and pathogenic Escherichia coli, and that “Processing raw grains into flour does not kill harmful bacteria.” FDA’s advice is “Never eat or taste raw flour, dough, or batter.” FDA reports that outbreaks involving raw flour or products such as cake mixes and cookie dough since 2009 have resulted in 168 known illnesses and 20 hospitalizations, and FDA also advises not letting children use raw dough for crafts or play clay.
Frequently Asked Questions
What are the main types of flour in USDA data?
USDA SR Legacy lists all-purpose, bread, cake, self-rising and whole-grain wheat flours, plus rye, rice, corn, barley, oat, millet, sorghum, chickpea, soy, potato and arrowroot flours, among others.
Which flour types list the most protein per cup?
In USDA data, defatted soy flour lists about 54.0 grams per cup, enriched semolina 21.2 grams and the chickpea entry 20.6 grams.
What is the difference between all-purpose, bread and cake flour?
Per 100 grams in USDA data, cake flour lists 8.2 grams of protein, all-purpose flour 10.3 grams and bread flour 12.0 grams.
What does enriched mean on a flour label?
FDA’s standard in 21 CFR 137.165 requires enriched flour to contain set amounts of thiamin, riboflavin, niacin, folic acid and iron per pound.
Why does self-rising flour list so much sodium?
FDA’s standard in 21 CFR 137.180 adds sodium bicarbonate and says the flour is seasoned with salt; USDA lists 1,193 milligrams of sodium per 100 grams.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Types of Seeds: 11 Edible Seeds Compared per Ounce, Whole Wheat Flour: Nutrition, vs White Flour, and Baking Tips, Almond Flour: Nutrition, Almond Meal Differences and Baking Facts, Types of Bread: 25 Breads Compared per Ounce in USDA Data.