✦ Whole grain: no additives ✦ Natural vitamin E and B vitamins ✦ High fibre and minerals ✦ Clean-label whole grain

Unenriched whole wheat flour uses the entire kernel — bran, germ, and endosperm — but without added B vitamins or iron. It retains all the natural fibre, vitamin E, B6, magnesium, zinc, and manganese of the grain. It is preferred by those seeking a clean-label whole grain product with no additives.

🍳
Preparation note

Works as a 1:1 swap for enriched whole wheat flour in most recipes. If your diet relies heavily on this as a staple, ensure other good sources of folate and iron are present.

Sources: CoFID 2021

Macronutrients per 100g

370
kcal
Energy
15.1
g
Protein
60.6
g
Carbs
7.42
g
Fibre
2.73
g
Fat
0.01
g
Salt

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per typical serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Conversely, watermelon has a high GI (72) but a low GL (4) because a normal portion contains very few carbs. Always read both together.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Glycemic Index & Load

74
GI Score
🔴 High GI
22
GL / Serving
High Load

High GI food — causes a rapid rise in blood sugar. Best eaten in small portions combined with lower-GI foods, protein, or fat.

Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A high GL — keep portions modest.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 376 mg 19%
Phosphorus 352 mg 50%
Magnesium 136 mg 36%
Molybdenum 58.5 µg 117%
Folate 39.0 µg 20%
Calcium 38.0 mg 5%
Selenium 23.6 µg 43%
Niacin (B3) 5.55 mg 35%
Iron 3.86 mg 28%
Manganese 3.56 mg 178%
Zinc 3.24 mg 32%
Thiamin (B1) 0.504 mg 46%
Copper 0.452 mg 45%
Vitamin B6 0.268 mg 19%
Riboflavin (B2) 0.128 mg 9%

* % 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 →

Sources: CoFID 2021
Grains & Cereals Flour High fibre High protein 🇺🇸 USDA FDC 2025