King Arthur Flour Company, founded in 1790, is America's oldest flour company. This Vermont corporation offers whole-wheat flour for use in baking, as well as a variety of other types of flour. This flour is milled from hard red spring wheat, which produces a high-gluten, high-protein flour that is good for making bread and other baked goods.
Varieties
King Arthur Flour Company offers a range of whole-wheat flour varieties, including 100% organic, 100% whole wheat and unbleached white whole wheat. The 100% whole-wheat flour received a Nutrition Award from "Men's Health" in 2008 for "Best Flour."
Serving Size
A serving size of King Arthur whole-wheat flour is 1/4 cup. A recipe that yields two loaves of bread may contain 4 cups of flour.
Calories
A 1/4-cup serving of King Arthur whole-wheat flour contains 100 to 110 calories, according to MyFitnessPal.com. Flour is not generally eaten by itself, so be sure to adjust your total caloric intake accordingly. One slice of bread made from King Arthur whole-wheat flour, for instance, contains 94 calories.
Macronutrients
The bulk of the calories in King Arthur whole-wheat flour come from carbohydrates; a 1/4-cup serving provides you with 21 to 23 g, or 16.1 to 17.6 percent, of the 130 g carbohydrates recommended for daily consumption by the Institute of Medicine. This portion of flour also contains 4 g protein, 7.1 to 8.6 percent of the amount needed every day, and 1 g fat. The Mayo Clinic suggests you to keep your fat intake to 20 to 35 percent of your daily calories -- 44 to 78 g -- to reduce your risk of obesity.
Fiber
FamilyDoctor.org recommends replacing regular white flour with wheat flour, like King Arthur whole-wheat flour, to get more fiber in your diet. Foods high in fiber allow you to feel satisfied after a meal for a longer period of time and also aid in digestion. A 1/4-cup serving of King Arthur whole-wheat flour provides 4 g fiber. You should consume 21 to 50 g of fiber daily.
Minerals
A 1/4-cup serving of King Arthur whole-wheat flour provides you with 2 to 8 percent of the daily recommended value for iron, as well as 2 percent of the calcium you need every day.
Substitutions
You can substitute King Arthur whole-wheat flour for part or all of the regular white flour in many recipes. Food.com recommends replacing half the white flour called for in recipes with 1 cup of whole-wheat flour. If you'd prefer to substitute all the white flour with whole-wheat flour, use 7/8 of a cup of whole-wheat flour for each cup of white flour.
References
- King Arthur Flour: Italian Supermarket Bread
- MyFitnessPal: Calories in King Arthur Whole Wheat Sourdough
- MyFitnessPal: Calories in King Arthur Flour Traditional Whole Wheat Flour
- MyFitnessPal: Calories in King Arthur Flour Unbleached White Whole Wheat Flour
- MyFitnessPal: Calories in King Arthur Flour Organic Whole Wheat Flour
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