Wholemeal flour uses the entire wheat kernel — bran, germ, and endosperm — delivering significantly more fibre, B vitamins (particularly B6), vitamin E, iron, zinc, magnesium, and manganese than white flour. It produces a denser, more flavourful bread and baked goods with a lower glycaemic impact.
For a lighter result, substitute 50% of the white flour with wholemeal; 100% wholemeal bread benefits from a longer prove and extra hydration as the bran cuts gluten strands.
Where Flour, wheat, wholemeal Stands Out
Macronutrients per 100g
Glycemic Index & Load
Medium GI food — moderate effect on blood sugar. Pair with protein, fat, or fibre to lower the overall meal GI.
Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A high GL — keep portions modest.
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 358 mg | 18% | |
| Phosphorus | 281 mg | 40% | |
| Chloride | 108 mg | 14% | |
| Magnesium | 83.0 mg | 22% | |
| Calcium | 32.0 mg | 4% | |
| Folate | 27.0 µg | 14% | |
| Niacin equivalents (NE) | 7.90 mg | 49% | |
| Niacin (B3) | 5.00 mg | 31% | |
| Selenium | 5.00 µg | 9% | |
| Iron | 2.47 mg | 18% | |
| Manganese | 2.00 mg | 100% | |
| Zinc | 1.90 mg | 19% | |
| Pantothenic Acid (B5) | 0.990 mg | 17% | |
| Vitamin B6 | 0.500 mg | 36% | |
| Vitamin E (alpha-TE) | 0.370 mg | 3% | |
| Copper | 0.370 mg | 37% | |
| Thiamin (B1) | 0.360 mg | 33% | |
| Riboflavin (B2) | 0.100 mg | 7% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Iodine | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.860 g | — | |
| Monounsaturated fat | 0.200 g | — | |
| Sucrose | 1.00 g | — | |
| Maltose | 0.300 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Fructose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 7.20 µg | 14% | |
| Retinol (vitamin A) | 0.000 µg | 0% | |
| Omega-6 (Linoleic acid) | 0.800 g | — | |
| Omega-3 (Alpha-linolenic acid) | 0.060 g | — |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →