Flour + Water Nutrition Facts
Estimates: Most figures on this page are estimates, not numbers published by Flour + Water. HealthyEatsNearMe estimated them from the restaurant’s own menu, using standard preparation and portion sizes. Each row says whether it is an estimate or a published figure. Treat estimates as approximate. How we estimate
Guide updated: May 12, 2026 · How we source & estimate these macros
Flour + Water: calories, protein, carbs, and fat for 11 menu items.
Flour + Water in the Mission is one of SF's most celebrated restaurants. House-made pastas with braised meats and whole roasted proteins deliver 35-42g protein. The restaurant sits in Mission District and is part of the broader San Francisco, California dining scene.
Italian restaurants reward macro-aware ordering. A bowl of pasta is mostly carbs with modest protein, but the same kitchen typically offers a secondi section with grilled or braised proteins — chicken Milanese, veal scaloppine, branzino, lamb chops — that clear 35-45g of protein. If you want pasta and macros, share a half-portion and add a protein side (grilled chicken, meatballs, or shrimp). Antipasti like prosciutto with melon, carpaccio, and grilled octopus are appetizer-sized protein wins; the bread basket is the trap.
For an athlete-ready order at Flour + Water, anchor on the protein and swap or skip the calorie-heavy sides. Best macro pick: Any secondi grilled protein — chicken Milanese, branzino, or veal scaloppine — paired with vegetables instead of pasta. Watch out for: Whole-portion pasta entrées eaten solo and the bread basket — both are high-carb, modest-protein traps.
This guide is built from Flour + Water's published menu and standard industry macro references for the dishes named above. Specific item calorie, protein, carb, and fat values vary by preparation, portion, and seasonal substitutions — always confirm with the restaurant if you're targeting a precise macro window. Updated weekly with the rest of the Healthy Eats Near Me catalog.
Best Macro Pick
Any secondi grilled protein — chicken Milanese, branzino, or veal scaloppine — paired with vegetables instead of pasta.
Watch Out For
Whole-portion pasta entrées eaten solo and the bread basket — both are high-carb, modest-protein traps.
Flour + Water Menu Nutrition — Calories & Macros
All 11 items are our estimates from Flour + Water’s menu; the restaurant does not publish nutrition figures for them.
| Menu Item | Calories | Protein | Protein / 100 cal | Carbs | Fat | Fiber | Sugar | Sodium | Source |
|---|---|---|---|---|---|---|---|---|---|
| Halibut Crudo | 190 | 18 g | 9.5 g | 10 g | 8.0 g | 1.0 g | 6.0 g | 340 mg | Our estimate [1] Reviewed August 7, 2026 |
| Duck Breast High protein | 520 | 38 g | 7.3 g | 24 g | 30 g | 4.0 g | 12 g | 480 mg | Our estimate [1] Reviewed August 7, 2026 |
| Lamb Pappardelle | 580 | 28 g | 4.8 g | 58 g | 26 g | 4.0 g | 7.0 g | 900 mg | Our estimate [1] Reviewed August 7, 2026 |
| Saffron Sorprese | 490 | 22 g | 4.5 g | 55 g | 20 g | 3.0 g | 4.0 g | 780 mg | Our estimate [1] Reviewed August 7, 2026 |
| Duck Triangoli | 510 | 22 g | 4.3 g | 52 g | 24 g | 3.0 g | 5.0 g | 620 mg | Our estimate [1] Reviewed August 7, 2026 |
| Salsiccia Bianca | 570 | 24 g | 4.2 g | 55 g | 28 g | 4.0 g | 5.0 g | 950 mg | Our estimate [1] Reviewed August 7, 2026 |
| Margherita | 640 | 24 g | 3.8 g | 78 g | 26 g | 4.0 g | 8.0 g | 980 mg | Our estimate [1] Reviewed August 7, 2026 |
| Pea Leaf Cavatelli | 470 | 16 g | 3.4 g | 60 g | 18 g | 5.0 g | 6.0 g | 520 mg | Our estimate [1] Reviewed August 7, 2026 |
| Puttanesca | 490 | 16 g | 3.3 g | 62 g | 20 g | 5.0 g | 8.0 g | 1100 mg | Our estimate [1] Reviewed August 7, 2026 |
| Corn Cappelletti | 510 | 16 g | 3.1 g | 58 g | 24 g | 3.0 g | 6.0 g | 580 mg | Our estimate [1] Reviewed August 7, 2026 |
| Summer Lettuces | 240 | 6.0 g | 2.5 g | 14 g | 18 g | 3.0 g | 5.0 g | 320 mg | Our estimate [1] Reviewed August 7, 2026 |
Sources for these figures
- Estimated from standard preparation and Flour + Water's published menu (https://www.flourandwater.com/menus/); Flour + Water does not publish official nutrition data.
Data source
- Estimated by HealthyEatsNearMe from the menu (How we estimate): Salsiccia Bianca, Puttanesca, Saffron Sorprese, Pea Leaf Cavatelli, Lamb Pappardelle, Duck Triangoli, Corn Cappelletti, Duck Breast, Halibut Crudo, Summer Lettuces, Margherita. Menu used: https://www.flourandwater.com/menus/
Data last reviewed: August 7, 2026.
How we collect and estimate nutrition data · Report a correction
Flour + Water nutrition: frequently asked questions
What is the highest-protein item at Flour + Water?
Duck Breast is the highest-protein pick at Flour + Water, with 38 g of protein and 520 calories.
What is the lowest-calorie option at Flour + Water?
Halibut Crudo is the lowest-calorie option we track at Flour + Water, at 190 calories with 18 g of protein.
What's the best macro-friendly order at Flour + Water?
Any secondi grilled protein — chicken Milanese, branzino, or veal scaloppine — paired with vegetables instead of pasta.
Does Flour + Water have calorie and macro information?
We track 11 Flour + Water menu items with calories, protein, carbs, and fat. All 11 items are our estimates from Flour + Water’s menu; the restaurant does not publish nutrition figures for them. Sort or filter the table above by any macro.