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Flour — Nutrients, Health Benefits, And Shopping Tips

Flour photo

Listonic Team

September 4, 2024

Flour is a fundamental ingredient in baking, available in various types such as wheat, almond, and coconut, each suited for different culinary applications. Explore the nutritional differences, baking properties, and storage tips for keeping flour fresh and preventing spoilage.
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Nutrition facts

Check the detailed nutritional values of flour, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 364 kcal

Nutrition per: 100 g% Daily Value*
Carbs76 g27.64%
Fiber3 g10.71%
Sugars0 g-
Glycemic Index85 -
Protein10 g20%
Sodium2 mg0.09%
Total Fat1 g1.28%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes flour stand out:

10 g

🧀 Good Protein Content

1 g

🥕 Low Fat Content

Did you know?

😋
Flour varies greatly in protein content.
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Store flour in an airtight container in a cool, dry place. It can be kept for up to a year. For longer storage, refrigerate or freeze it to maintain freshness and prevent infestation.

Health benefits

Learn how flour, when chosen wisely, such as whole grain or enriched varieties, can be a versatile ingredient that provides essential nutrients and energy, supporting a balanced diet and overall health.
  • Provides energy from carbohydrates, making it a primary source of fuel for the body and brain.
  • Rich in essential vitamins and minerals if made from enriched or whole grain varieties, including B vitamins (thiamin, riboflavin, niacin, folic acid) and iron, which support energy metabolism and overall health.
  • Source of dietary fiber if made from whole grains, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
  • Supports bone health if fortified with calcium, helping to maintain strong bones and teeth.
  • Versatile in cooking and baking, allowing for the creation of a wide variety of nutritious foods and baked goods.

Health risks

Recognize the potential health concerns linked to flour consumption.
  • Low nutrient density particularly in refined white flour, which lacks essential nutrients and fiber compared to whole grain flours.
  • High carbohydrate content which can cause rapid spikes in blood sugar levels, particularly concerning for diabetics or those on low-carb diets.
  • Gluten content in most types of flour, making it unsuitable for individuals with celiac disease or gluten sensitivity, potentially causing digestive discomfort and other health issues.
  • Risk of contamination with harmful bacteria such as E. coli, particularly in raw flour, which can pose a health risk if not properly cooked or handled.
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How to choose flour

Good quality flour should have a fine, powdery texture without any lumps or a musty smell. Whether it’s whole wheat, all-purpose, or another variety, inspect the packaging for airtight sealing to ensure freshness.

Do not use flour that has a stale odor or shows signs of moisture, such as clumping, which can affect its baking properties. Properly stored flour should mix smoothly into batters and doughs, providing the desired structure and texture to baked goods.

How to choose flour
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How to store flour

Flour should be stored in an airtight container in a cool, dry place. Keeping it in the pantry or a cupboard helps maintain its quality. Properly stored, flour can last up to a year.

Moisture can cause flour to clump and spoil. It’s important to store it away from humid areas. A well-sealed container prevents it from absorbing odors and contaminants, ensuring it stays fresh and usable.

✅ Extra Tip

For extra freshness, consider placing a bay leaf inside the container to help keep pests away and maintain the flour’s quality.

How long does it last?

Flour can last for 6-8 months when stored in an airtight container in a cool, dark place. Whole wheat flour has a shorter shelf life of about 4-6 months. For longer storage, flour can be kept in the refrigerator or freezer, where it can last up to 1 year.

What to do with leftovers?

Leftover flour can be used in a variety of culinary and non-culinary ways. In the kitchen, it’s essential for baking and cooking, used in making breads, cakes, pastries, sauces, and coatings for frying. Flour can also be used to thicken soups and stews or to make roux for rich, creamy sauces.

Beyond cooking, flour has several practical uses. It can be used in DIY beauty treatments, such as mixing it with water to create a natural face mask that helps absorb excess oil. Flour can also be sprinkled on hands and surfaces to prevent dough from sticking when working with sticky substances, such as play dough or crafts. Additionally, it can be used as a natural cleaner for polishing stainless steel; simply apply a small amount to a soft cloth and buff the surface to remove fingerprints and smudges. Flour can also be used to create homemade glue or paste for craft projects.

👨‍⚕️️  Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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