Calories in Wheat, Sorghum, Rye and Potato Flour

By NYUS Inc. · Published 29 October 2026

Google autocomplete (hl=en gl=in, checked on 29 October 2026) suggests queries such as "maida calories 100g", "atta calories per 100g", "jowar flour calories 1 cup", "corn flour calories 1 tbsp" and "wheat bran calories 100g"; these are suggestions, not search volumes. This guide gives fifteen USDA FoodData Central SR Legacy flour records that our other flour guides do not use: white all-purpose, bread, cake and whole-grain wheat flour, sorghum flour and grain, three rye flours, potato flour, wheat bran and two soy flours, per 100 g and in the cups and spoons USDA's Measures lists print. Indian maida (refined wheat flour), atta, jowar, besan and rice flour are on our other guides from IFCT 2017: see our besan, rice flour and cornstarch by the cup guide, raw rice, atta and dal by the katori guide, high fibre vegetarian foods guide and corn flakes, muesli, puffed rice and wheat bran flakes guide.

The short answer

By USDA SR Legacy, white all-purpose wheat flour is 364 kcal per 100 g (169761 and 168936), cake flour (169723) 362, bread flour (168896) 361, whole-grain wheat flour (168893) 340, sorghum flour 359 (168943) and 357 (173262), rye flour 357, 349 and 325 (light, medium, dark: 168887, 168886, 168885), potato flour (168446) 357 and wheat bran (169722) 216. Our reading: apart from the two soy flours (372 and 439 kcal) and wheat bran, the flours sit within 40 kcal of each other per 100 g, so fibre and protein tell them apart more than energy does: wheat bran has 42.8 g fibre, dark rye 23.8 g, whole-grain wheat 10.7 g against 2.7 g for all-purpose, and low-fat soy flour 49.8 g protein. Light, medium and dark rye step down in kcal and up in fibre.

USDA SR Legacy: per 100 g

Figures are as the USDA record pages print them, read on 29 October 2026. Energy is USDA's kcal with the kJ it prints beside it; water, protein, total fat and carbohydrate (by difference) are in g, then fibre (g), total sugars (g) and sodium (mg), all per 100 g. "Not printed" means the record has no such row, not that the value is zero. These are US records on US samples, not Indian averages, and none is a brand.

The data-type label on each field, as the record shows it

USDA's record pages show a data-type label beside some fields and none beside others, and it differs from record to record. This table copies what each record shows for each field; "no label shown" means the record prints no label there, not that we left one out. We do not interpret the labels beyond printing them.

The household portions USDA prints

These are the entries in each record's Measures list, as printed, lightest first; the other entry on every record is 100 g. The kcal in the last column is ours: the printed kcal per 100 g times the grams, divided by 100, shown to 0.1 with half rounding up. A cup of flour is a weight, not a volume of kcal: USDA's cups run from 58 g (wheat bran) to 192 g (sorghum grain).

The portion sums: 169761 1 cup (125 g): 364 × 125 / 100 = 455.00, so 455.0 kcal; 168936 1 cup (125 g): 364 × 125 / 100 = 455.00, so 455.0 kcal; 168896 1 cup (137 g): 361 × 137 / 100 = 494.57, so 494.6 kcal; 169723 1 cup unsifted, dipped (137 g): 362 × 137 / 100 = 495.94, so 495.9 kcal; 168893 1 cup (120 g): 340 × 120 / 100 = 408.00, so 408.0 kcal; 168943 1 cup (121 g): 359 × 121 / 100 = 434.39, so 434.4 kcal; 173262 1 cup (161 g): 357 × 161 / 100 = 574.77, so 574.8 kcal; 169716 1 cup (192 g): 329 × 192 / 100 = 631.68, so 631.7 kcal; 168887 1 cup (102 g): 357 × 102 / 100 = 364.14, so 364.1 kcal; 168886 1 cup (102 g): 349 × 102 / 100 = 355.98, so 356.0 kcal; 168885 1 cup (128 g): 325 × 128 / 100 = 416.00, so 416.0 kcal; 168446 1 cup (160 g): 357 × 160 / 100 = 571.20, so 571.2 kcal; 169722 1 cup (58 g): 216 × 58 / 100 = 125.28, so 125.3 kcal; 172444 1 tbsp (5.5 g): 372 × 5.5 / 100 = 20.46, so 20.5 kcal; 172444 1 cup, stirred (88 g): 372 × 88 / 100 = 327.36, so 327.4 kcal; 174274 1 cup, stirred (85 g): 439 × 85 / 100 = 373.15, so 373.2 kcal.

What stands out in the numbers

• Two records, one set of numbers: all-purpose unenriched (169761) and all-purpose enriched, unbleached (168936) print identical per 100 g values; only the label on total sugars differs (we copy both in the label table).
• Whole-grain against white wheat: 340 kcal and 10.7 g fibre against 364 kcal and 2.7 g per 100 g.
• Rye, light to dark: 357, 349 and 325 kcal; fibre 8, 11.8 and 23.8 g.
• The cup hides the weight: a cup of potato flour is 160 g (571.2 kcal by our arithmetic), a cup of medium rye 102 g (356.0 kcal) and a cup of wheat bran 58 g (125.3 kcal).

Why these are reference rows, not your packet

• Names are USDA's. We do not say a US enriched or unenriched white flour record equals Indian maida, or that a US whole-grain record equals atta; Indian maida and atta are IFCT 2017 rows on our other guides.
• Cups are weights. Weigh the flour; a packed or heaped cup is not USDA's cup.
• US data. SR Legacy records are US samples, not Indian averages.
• Labels are printed, not judged. Calculated, Analytical and the longer labels are USDA's words on the record; we print them and draw no conclusion from them.
• No branded, industrial or mix records. Industrial flours, self-rising and tortilla mixes, gluten-free breads and any maker's label are not covered.

How to log it so the numbers hold

• Weigh the flour, and say which. 50 g of all-purpose flour (our example weight) on SR Legacy 169761 is 364 × 50 / 100 = 182.0, so 182.0 kcal.
• Log the whole dish, not the flour alone. Oil, ghee and sugar in a recipe are in our ghee, oil and sugar guide.
• Pick the record that matches the flour you bought, and keep it: rye light and rye dark differ by 32 kcal per 100 g in USDA's data.

Where NYUS fits (our app)

We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.

What this page leaves out

• A calorie target, and any claim about what a flour does to your body, including gluten, blood sugar or weight questions: we have not looked up any for any person, so we give none. If you have a medical condition or are pregnant, ask your doctor or dietitian.
• Indian maida, atta, jowar, semolina, besan, rice flour and cornstarch: on our other guides from IFCT 2017 and other SR Legacy records, not repeated here.
• Other US wheat flour records (bread unenriched, calcium-fortified, self-rising, tortilla mix, industrial grades by protein), cornmeal mixes and the corn flour and semolina records on live pages: not used here.
• Defatted soy flour (on our tofu and tempeh guide) and full-fat raw soy flour (on our besan, rice flour and cornstarch guide), Incaparina and any company-named record: not used here.
• Foundation foods records, which we did not search.
• Nutrients beyond energy, water, protein, fat, carbohydrate, fibre, total sugars and sodium: not covered here.

Sources

• USDA FoodData Central, SR Legacy 169761 (Wheat flour, white, all-purpose, unenriched): Energy 364 kcal (1520 kJ), protein 10.3 g, total fat 0.98 g, carbohydrate by difference 76.3 g, fibre 2.7 g, total sugars 0.27 g, sodium 2 mg per 100 g; portions used: 1 cup (125 g); data-type labels per field are in the label table above (read 29 Oct 2026).
• USDA FoodData Central, SR Legacy 168936 (Wheat flour, white, all-purpose, enriched, unbleached): Energy 364 kcal (1520 kJ), protein 10.3 g, total fat 0.98 g, carbohydrate by difference 76.3 g, fibre 2.7 g, total sugars 0.27 g, sodium 2 mg per 100 g; portions used: 1 cup (125 g); data-type labels per field are in the label table above (read 29 Oct 2026).
• USDA FoodData Central, SR Legacy 168896 (Wheat flour, white, bread, enriched): Energy 361 kcal (1510 kJ), protein 12 g, total fat 1.66 g, carbohydrate by difference 72.5 g, fibre 2.4 g, total sugars 0.31 g, sodium 2 mg per 100 g; portions used: 1 cup (137 g); data-type labels per field are in the label table above (read 29 Oct 2026).
• USDA FoodData Central, SR Legacy 169723 (Wheat flour, white, cake, enriched): Energy 362 kcal (1520 kJ), protein 8.2 g, total fat 0.86 g, carbohydrate by difference 78 g, fibre 1.7 g, total sugars 0.31 g, sodium 2 mg per 100 g; portions used: 1 cup unsifted, dipped (137 g); data-type labels per field are in the label table above (read 29 Oct 2026).
• USDA FoodData Central, SR Legacy 168893 (Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)): Energy 340 kcal (1420 kJ), protein 13.2 g, total fat 2.5 g, carbohydrate by difference 72 g, fibre 10.7 g, total sugars 0.41 g, sodium 2 mg per 100 g; portions used: 1 cup (120 g); data-type labels per field are in the label table above (read 29 Oct 2026).
• USDA FoodData Central, SR Legacy 168943 (Sorghum flour, whole-grain): Energy 359 kcal (1500 kJ), protein 8.43 g, total fat 3.34 g, carbohydrate by difference 76.6 g, fibre 6.6 g, total sugars 1.94 g, sodium 3 mg per 100 g; portions used: 1 cup (121 g); data-type labels per field are in the label table above (read 29 Oct 2026).
• USDA FoodData Central, SR Legacy 173262 (Sorghum flour, refined, unenriched): Energy 357 kcal (1490 kJ), protein 9.53 g, total fat 1.24 g, carbohydrate by difference 76.8 g, fibre 1.9 g, total sugars not printed, sodium 1 mg per 100 g; portions used: 1 cup (161 g); data-type labels per field are in the label table above (read 29 Oct 2026).
• USDA FoodData Central, SR Legacy 169716 (Sorghum grain): Energy 329 kcal (1380 kJ), protein 10.6 g, total fat 3.46 g, carbohydrate by difference 72.1 g, fibre 6.7 g, total sugars 2.53 g, sodium 2 mg per 100 g; portions used: 1 cup (192 g); data-type labels per field are in the label table above (read 29 Oct 2026).
• USDA FoodData Central, SR Legacy 168887 (Rye flour, light): Energy 357 kcal (1490 kJ), protein 9.82 g, total fat 1.33 g, carbohydrate by difference 76.7 g, fibre 8 g, total sugars 0.93 g, sodium 2 mg per 100 g; portions used: 1 cup (102 g); data-type labels per field are in the label table above (read 29 Oct 2026).
• USDA FoodData Central, SR Legacy 168886 (Rye flour, medium): Energy 349 kcal (1460 kJ), protein 10.9 g, total fat 1.52 g, carbohydrate by difference 75.4 g, fibre 11.8 g, total sugars 1.1 g, sodium 2 mg per 100 g; portions used: 1 cup (102 g); data-type labels per field are in the label table above (read 29 Oct 2026).
• USDA FoodData Central, SR Legacy 168885 (Rye flour, dark): Energy 325 kcal (1360 kJ), protein 15.9 g, total fat 2.22 g, carbohydrate by difference 68.6 g, fibre 23.8 g, total sugars 2.31 g, sodium 2 mg per 100 g; portions used: 1 cup (128 g); data-type labels per field are in the label table above (read 29 Oct 2026).
• USDA FoodData Central, SR Legacy 168446 (Potato flour): Energy 357 kcal (1490 kJ), protein 6.9 g, total fat 0.34 g, carbohydrate by difference 83.1 g, fibre 5.9 g, total sugars 3.52 g, sodium 55 mg per 100 g; portions used: 1 cup (160 g); data-type labels per field are in the label table above (read 29 Oct 2026).
• USDA FoodData Central, SR Legacy 169722 (Wheat bran, crude): Energy 216 kcal (904 kJ), protein 15.6 g, total fat 4.25 g, carbohydrate by difference 64.5 g, fibre 42.8 g, total sugars 0.41 g, sodium 2 mg per 100 g; portions used: 1 cup (58 g); data-type labels per field are in the label table above (read 29 Oct 2026).
• USDA FoodData Central, SR Legacy 172444 (Soy flour, low-fat): Energy 372 kcal (1560 kJ), protein 49.8 g, total fat 8.9 g, carbohydrate by difference 30.6 g, fibre 16 g, total sugars 9.33 g, sodium 9 mg per 100 g; portions used: 1 tbsp (5.5 g); 1 cup, stirred (88 g); data-type labels per field are in the label table above (read 29 Oct 2026).
• USDA FoodData Central, SR Legacy 174274 (Soy flour, full-fat, roasted): Energy 439 kcal (1840 kJ), protein 38.1 g, total fat 21.9 g, carbohydrate by difference 30.4 g, fibre 9.7 g, total sugars 7.61 g, sodium 12 mg per 100 g; portions used: 1 cup, stirred (85 g); data-type labels per field are in the label table above (read 29 Oct 2026).
• ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017): rows A018 (wheat flour, refined), A019 (wheat flour, atta), A005 (Jowar) and A022 (wheat, semolina) are named, not used for the figures on this page; IFCT 2017 has no rye flour, potato flour, wheat bran, soy flour or sorghum flour row (PDF text searched 29 Oct 2026).
• nyus.in, the NYUS landing page, read on 29 Oct 2026 for the app statements in the NYUS section and the CTA.

The portion kcal, the sums, the rounding, the comparisons and every sentence starting "Our reading" are NYUS's own arithmetic or opinion, not from USDA. The energy, water, protein, fat, carbohydrate, fibre, sugars and sodium values, the data-type labels and the Measures-list portions are exactly as shown on the USDA record pages. The names in the first column are USDA's own record names.

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