How Many Calories Are There in 1 Cup of All-Purpose Flour?

Are you on a low-calorie diet? If so then you’ll want to know the calories in 1 cup all purpose flour. This can help to determine if you can stay under your daily total whether it’s 2,000 or 4,000.

Dried noodles, eggs, and all-purpose flour laid out on a wooden surface

Are you counting calories? In recent years, low-carb diets have been trending but tracking calories is always important. If you go low-carb you should still watch calories since they can add up. Within time they can add up in terms of weight gain and even result in obesity. If you’re a fan of baked goods like bread, cakes, cupcakes, and pies you’ll want to know calories in 1 cup all purpose flour. This will help to determine if you can do high-carb baking and still stay under your total caloric intake. This can help to keep you on track and avoid going over your limit.

All-purpose flour is the go-to flower for many bakers whether they’re doing commercial or home baking. In recent years many people have been pivoting away from wheat flour. You’ve probably seen lots of online articles and social posts about “grain-free” and “no-grain” diets. It can be tough to drop an entire food group from your diet. When picking ingredients for baking/cooking it’s critical to know the nutrition facts like calories and carbs. This will help you determine whether you should go with white flour or pick other options with fewer carbohydrates like coconut or almond flour.

What in the World Is All-Purpose Flour?

There are different types but one of the best-known varieties is cake flour. As the “all-purpose” name suggests this refined flour is for general use. It’s not a whole wheat flour so it has more sugars/starches than whole grain flour. It’s only made from the “endosperm” part of the grain like white rice.

This is a blend of hard (bread) flours and soft (cake) flours. All-purpose flours are made to function as a blend between the two types and are good for most types of baking. Companies developed this type of flour so people could bake different stuff at home ranging from cakes to bread.

In general, you should use a hard flour for bread and a soft flour for cakes/pastries. However, many of today’s recipes for baked goods actually require all-purpose flour. You can use this flour to make a wide range of baked goods including biscuits, cookies, and other items.

This is a good option for a general flour. However, if you’re very serious about baking then you should pick specialty flours like bread or cake flour in order to get the best results. For example, you might get too much gluten in a cake if you use all-purpose flour. This would make it dense.

On the other hand, if you make bread all-purpose flour might not contain enough gluten. This would result in bread that’s too soft and falls apart easily.

Meanwhile, the type of all-purpose flour you find in your local supermarket can differ based on wherever you live in a country. For example, it’s generally softer in the Southern USA since biscuits are a popular baked good there. On the other hand, in the Northern USA, there’s usually more hard flour.

In terms of macros, most brands have the same level of protein. This includes different options like Pillsbury and Gold Medal that both have 12% protein.

Calories in 1 Cup All Purpose Flour


This refined flour is sky-high in calories with 455. It’s worth noting that some baked goods actually require multiple cups of flour. So, you could end up with 1000+ calories from the flour itself depending on what you’re making.

If you need quick energy boosts then this is a good option. However, it’s definitely not the best option if you’re on a low-carb diet. The calorie count is also nearly one-quarter of a 2,000-calorie diet.


One cup of this flour includes over 95g of carbs. This is another sky-high figure. For example, it’s nearly 2x the amount allowed for one full day on Keto.

If you’re on a low-carb diet then this figure is too high to make it Keto-friendly. On the other hand, if you’re not on a low-carb diet and are doing carb cycling then this is a good ingredient for high-carb days.


You’ll get about 13g of protein from 1 cup of wheat flour. This is a good amount for your daily total. You’d actually get more protein from whole wheat flour since it includes all three layers of the wheat grain. However, it’s still a good amount of protein since wheat grains are natural food.


There’s just a little over 1g of fat in a full cup of this white flour. It’s quite low but ideal if you’re on a low-fat diet. You can get good fats from other foods like fatty fish, nuts/seeds, avocados, and olive oil.

Vitamins and Minerals

The main nutrient you get in terms of micronutrients is about one-third of iron’s daily value (DV). Besides that, you actually lose a lot of nutrients since it’s refined flour. Whole grains are much healthier because they keep the original nutrients found in the grain’s outer two layers including vitamins/minerals, protein, and fiber.

Top Benefits of Whole Grain Flour

1. Heart Disease

You’ll lower things like blood pressure, blood sugar, and blood cholesterol. These are related to your risk of heart disease so you can lower your chance by consuming whole grain flour. Heart disease is a serious disease and the top cause of death throughout the world. Studies show that consuming more whole grains can help to lower your risk.

2. Blood Sugar

One of the main reasons refined grains are less healthy is they’re more likely to cause blood sugar spikes. This can lead to other conditions like insulin resistance and type-2 diabetes. Meanwhile, if you consume whole grains and whole-grain flour, they’ll be less likely. This can lower your risk of diabetes and other blood-sugar health conditions.

3. Obesity

One of the main issues with refined grains like white flour is it’s higher in starches/sugars. This can result in people becoming overweight and obese. There are different reasons including refined flour having less fiber. This is important in helping to improve digestion.

Another issue is whole grains are more filling. This is a big plus since you’ll be less likely to have snack attacks during the day. For example, if you consume whole grains it makes you full faster. This is related to appetite control.

4. Digestion

This is mostly related to the high-fiber content of whole grains. Studies show that about three-quarters of all Americans have digestion problems. One of the main reasons it’s a problem today is due to low-fiber diets. The fiber in whole grain flour can help.

5. Nutrients

One of the top reasons you should consider whole grain flour is you get more nutrients. That includes protein, Vitamin Bs, iron, etc. This isn’t to say you don’t get nutrients from refined flour. However, it’s just like eating whole grains or refined grains even though you can get nutrients in calories in 1 cup all purpose flour.  

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