00 flour

• This number is not what your body gets. Plant foods contain only non-heme iron, which is absorbed far less readily than the heme iron in meat, seafood and poultry. Absorption runs about 14–18% from mixed diets that include meat, seafood and vitamin C, and 5–12% from vegetarian diets. Vitamin C and meat eaten in the same meal raise it. Phytate in grains and beans, and polyphenols in foods such as spinach, lower it. Calcium is unusual in lowering absorption of both forms. Evidence: iron-18 · iron-04 · iron-05 · iron-06 · iron-19
• High-dose zinc supplements can cause copper deficiency. This applies to supplements, not to food. People who regularly take high doses of zinc, or use large amounts of zinc-containing denture cream, can develop copper deficiency, because zinc inhibits copper absorption. Evidence: cu-04

The figures above are averages. USDA analyzed several samples of this food and they were not identical, because cultivar, soil, season and storage all move the numbers. Where the spread is wide, treat the average as a midpoint rather than a fact about the item in your kitchen.

• Selenium: 10.3 ug on average, but 3.45 to 23.1 across 8 samples
• Thiamin (B1): 0.125 mg on average, but 0.06 to 0.18 across 8 samples
• Niacin (B3): 1.364 mg on average, but 0.79 to 2.09 across 8 samples
• Magnesium: 25.8 mg on average, but 12.2 to 35.1 across 8 samples
• Iron: 0.9863 mg on average, but 0.483 to 1.26 across 8 samples

Source: USDA FoodData Central, Foundation Foods sample data (minimum, maximum and number of samples analyzed).

Per 100 g, from USDA FoodData Central (laboratory entries) and FNDDS (foods as eaten in the US dietary survey). They differ from this one in cut, part, pack, recipe or preparation, so we list them here rather than on separate pages.

How much of your day is this? Daily Values are one reference for everyone. Bioma calculates your personal targets from your body, activity and goal, and shows every meal against them, from a photo. About Bioma →

Data: USDA FoodData Central, Foundation Foods, release 2025-12-18, FDC ID 2003586 — laboratory-analyzed sample. Described in USDA as Flour, 00; we shorten these names for readability and keep the original here. Values are per 3.5 oz (100 g) of edible portion as USDA reports them; a serving may be more or less.

Portion: "100 g" = 100 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.

% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labeling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.

Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd