14 Low-Calorie Flour Substitutes for Baking and Cooking

The use of flour considerably increases the calorie content of dishes. A hundred grams of all-purpose white wheat flour, the most often used kind of flour in recipes, has 364 calories.

Although there are several low-calorie egg, butter, and sugar options, we sometimes struggle to locate a low-calorie flour equivalent.

While there are many different types of flour, the most of them are at least as caloric as white flour. We offer 14 flours with reduced calorie counts, however the difference isn’t significant.

Furthermore, you cannot just replace all-purpose flour with a replacement and expect the same results while baking or cooking. varied flours have varied qualities and are better suited to different recipes.

In this post, we’ll clear up any confusion about flour so you may make sweets for your loved ones using the finest low-calorie options.

Low-Calorie Flour Alternatives

  1. Bread flour
  2. Corn flour
  3. Sorghum flour
  4. Arrowroot flour
  5. Potato flour
  6. Semolina flour
  7. Self-raising flour
  8. Rye flour
  9. Barley flour
  10. Kamut flour
  11. Whole-wheat flour
  12. Peanut flour
  13. Sunflower seed flour
  14. Lupin flour

Bread Flour

Bread flour has less calories than regular flour. It’s used to produce thick and tasty yeast bread.

It’s high in gluten, which gives bread dough its flexibility and elasticity, as well as its unique crunch.

When making pizza dough, replace all-purpose flour with bread flour for a chewier finish. However, it should not be used in baked goods that are intended to be fluffy and soft.

Corn Flour

Corn flour is an excellent low-calorie substitute. Because it is gluten-free, persons with allergies and gluten sensitivity may eat it.

However, using maize flour in your cakes and baked goods will cause the dough to rise less.

Furthermore, even when used sparingly, maize flour forms a thick batter. To attain the desired thickness when substituting corn flour for all-purpose flour, use half a cup of corn flour for every cup of all-purpose flour.

Sorghum Flour

Because of its versatility and likeness to all-purpose flour, sorghum flour is well-known in gluten-free and low-calorie baking.

Sorghum improves the texture of baked foods by adding structure and stiffness. It creates a beautiful, crispy coating in fried and baked items.

Keep in mind that sorghum flour may provide a sour flavor to your baked goods. Most bakers recommend combining sorghum flour with other flours such as potato starch or sweet rice flour.

Arrowroot flour

A high-quality arrowroot flour or powder contains exclusively arrowroot starch and is gluten-free.

It is high in carbohydrates while being low in calories, proteins, and fat. It’s mixed into the batter to provide moisture, thicken the texture, and help the components stick together.

Arrowroot flour may be used to thicken savory meals such as chili sauce and spaghetti sauce, as well as as a low-calorie flour alternative in puddings, cakes, and muffins.

But keep in mind that you must first form a slurry with the flour before using it to thicken spicy sauces, soups, and other dishes. Otherwise, when you add the arrowroot to the cooked ingredients, it turns into a gigantic ball of jelly.

Potato Flour

Consider using potato flour to produce wonderful, potato-flavored bread with a long shelf life. It’s gluten-free and made from dried potato skins.

Potato flour and potato starch are not the same thing. Potato flour is created from the complete dried potato, whereas starch is made from crushed potatoes.

Because it draws and retains water, potato flour enhances the moisture level of baked foods. A tiny quantity may be added to gluten-free baked items to soften the crumb.

It makes yeast dough easier to mold and manipulate when mixed with all-purpose, bread, or whole wheat flour. Soups and stews are also thickened with it.

Semolina Flour

Semolina is a form of durum wheat flour that is low in calories. It’s coarser, darker, and more yellowish in color than regular flour, with a more earthy scent.

Semolina is most often known in Italy as pasta or macaroni wheat since it is typically used to produce pasta or couscous. Semolina has a lot of gluten, which helps pasta keep its structure.

Aside from pasta and couscous, semolina may be used to produce excellent puddings, cakes, and pies, as well as a superb bread crust.

Self-Raising Flour

Self-raising flour is a terrific low-calorie choice for making super-voluminous baked items. The English baker Henry Jones devised it in the late 1800s to enhance the flavor and texture of baked goods on long maritime voyages.

It is a combination of all-purpose flour, baking powder, and salt that allows baked items to rise.

Because it contains less gluten than all-purpose flour, this flour is ideal for pancakes, muffins, and cookies.

If a recipe calls for 1 cup all-purpose flour and 1 teaspoon baking powder, use 1 cup self-rising flour instead.

Because there is roughly tsp of salt in every cup of self-rising flour, you should reduce the amount of salt you use in your recipe when using this option.

Rye Flour

Rye flour is made from ground rye berries, often known as whole rye kernels. It gives baked foods a tangy, nutty flavor.

Because it lacks gluten, baked items made with this flour may not rise as well as they should.

Bread batter made with rye flour is often thicker and more difficult to shape. It is, nevertheless, great for cookies, biscuits, and other soft rather than chewy baked goods.

Rye flour can store a lot of moisture for a long time. As a result, baked goods prepared using rye flour survive longer than those made with all-purpose flour.

Barley Flour

Barley flour is a grain-free flour made from the barley plant. It has a mild yet somewhat nutty taste.

Because it contains less gluten, it may soften baked goods while still enabling the dough to rise. It is often used in the production of barley bread, which is crunchier and more flavorful than white bread.

Unlike all-purpose flour muffins, which are dry and crumbly, barley flour muffins are moist and soft, but less substantial and prone to breaking.

Kamut Flour

This ancient grain is a wheat cultivar recognized for its smooth, buttery, nutty taste, high protein content, and low calorie count.

It gives bread, cookies, crackers, pastries, muffins, and pancakes a delicious butter and almond flavor.

If you want to use it in baking or cooking, replace one cup of all-purpose flour with one cup of Kamut flour.

The wheat grains may be soaked and used in salads as well. Kamut flour is also used to make delicious pasta.

Whole-Wheat Flour

The whole wheat kernel is ground to make whole wheat flour. Because it retains the bran and germ of the wheat kernel, it produces a darker-colored flour with a rich nutty taste and a high nutritional value.

Whole wheat flour has less gluten development and flexibility than all-purpose flour because of the bran and germ. Whole wheat bread has a thicker, less airy structure as a consequence.

Whole wheat flour enables other components to show through, so using it in baked products with nuts and fruits is a fantastic choice.

Peanut Flour

Peanut flour is a great low-calorie substitute for all-purpose flour. It’s low in calories, gluten-free, and high in protein.

This flour is created using a simple process that includes grinding peanuts into a paste, pressing the oil out, and then drying or roasting the leftover paste.

Because this is legume flour, it will somewhat alter the taste of your food; nonetheless, peanut-flavored baked products don’t sound that horrible, do they?

Peanut flour’s fine texture makes it great for creating fluffy baked goods. It has the same consistency as regular flour and will not make your baked items heavy or thick. It may be replaced with other kinds of flour at a 1:1 ratio.

Sunflower Seed Flour

Sunflower seed flour is made by crushing sunflower seeds till theyre fine and powdery.

Sunflower seed flour is made by crushing sunflower seeds till theyre fine and powdery.

Sunflower seed flour is made by crushing sunflower seeds till theyre fine and powdery.

Sunflower seed flour is made by crushing sunflower seeds till theyre fine and powdery.

Lupin Flour

Sunflower seed flour is made by crushing sunflower seeds till theyre fine and powdery.

Sunflower seed flour is made by crushing sunflower seeds till theyre fine and powdery.

Sunflower seed flour is made by crushing sunflower seeds till theyre fine and powdery.

Sunflower seed flour is made by crushing sunflower seeds till theyre fine and powdery.

Low-Calorie Flour Substitutes: Nutritional Content

Nutritional Value per 100g Calories Carbs Fiber Fat Protein
All-purpose white flour 364 76g 2.7g 1g 10g
Bread flour 361 72.5g 2.4g 1.7g 12g
Corn flour 361 76.8g 7.3g 3.9 g 6.9 g
Sorghum flour 359 76.6g 6.6g 3.3g 8.4 g
Arrowroot flour 357 88.2g 3.4g 0.1g 0.3g
Potato flour 357 83.1g 5.9g 0.34g 6.9g
Semolina flour 357 73.8g 4.8g 1.2g 11.9g
Self-raising flour 353 83.6g 4g 1.5g 8.9g
Rye flour 349 75.4g 11.8g 1.5g 10.9g
Barley flour 345 74.5g 10.1g 1.6g 10.5g
Kamut flour 337 70.6g 11.1g 2.1g 14.5g
Whole-wheat flour 332 74.5g 13.1g 2g 9.6g
Peanut flour 327 31.3g 15.8g 21.9g 33.8g
Sunflower seed flour 326 35.8g 5.2g 1.7g 48.1g
Lupin flour 247 40g 36.7g 6.7g 40g


Sunflower seed flour is made by crushing sunflower seeds till theyre fine and powdery.

Sunflower seed flour is made by crushing sunflower seeds till theyre fine and powdery.

Sunflower seed flour is made by crushing sunflower seeds till theyre fine and powdery.

Sunflower seed flour is made by crushing sunflower seeds till theyre fine and powdery.

Sunflower seed flour is made by crushing sunflower seeds till theyre fine and powdery.

Sunflower seed flour is made by crushing sunflower seeds till theyre fine and powdery.


What is the lowest calorie flour substitute?

(4 cup) (4 cup) 14 cup soy flour (100 calories) 100 calories per 14 cup apple flour 1 cup fava bean flour (100 calories)The following flours have the fewest calories:

1 cup Einkorn flour (100 calories)

What is a healthy substitute for flour in baking?

Oatmeal flour. This alternative is created from ground-up rolled oats and is quite easy. It may be bought or manufactured at home for a low cost using a food processor or blender. It also has more fiber and protein than all-purpose wheat flour.

What can I use to replace flour in a recipe?

Four All-Purpose Flour Substitutes
Flour made from chickpeas. Chickpea flour (also known as garbanzo bean flour or besan in Indian kitchens) is one of my favorite foods that is relatively new to American homes.
Flour made from rice.
Flour made from almonds.
Flour made from buckwheat.

How do I substitute plain flour for all-purpose flour?

You certainly can! They are interchangeable. North Americans refer to all-purpose flour, but plain flour is generally used in the United Kingdom.

What is the best flour to bake with for weight loss?

Flour made from almonds and whole wheat. Almond flour is regarded as one of the greatest flours for weight reduction since, in contrast to wheat flour, it is low in carbs, high in protein, and rich in good fats and vitamin E. It’s also gluten-free and high in magnesium, iron, and calcium.

Which flour has the least carbs and calories?

Which flour has the fewest carbs? Psyllium husk is the lowest-carb flour on the list, with less than 1 gram of net carbohydrates in a 14-cup serving.

What is the healthiest flour to cook and bake with?

The Healthiest Baking Flours
The flour made from coconut. Coconut flour, which is created by grinding dried coconut flesh into a powder, is a grain-free and gluten-free alternative.
Oatmeal flour. Oat flour, manufactured from ground-up rolled oats, is a gluten-free whole-grain flour.
Quinoa meal.
Flour made from buckwheat.

What is the healthiest flour for diabetics?

The 5 Best Diabetes Flour Options
Almond meal.
The flour made from coconut.
Flour made from chickpeas.
Oatmeal flour.
Flour made from spelt.
Flours should be used less often.

What is a 1 1 substitute for flour?

Tapioca starch, potato starch, and sorghum flour are all typical gluten-free flour mix components that imitate all-purpose flour and allow you to substitute conventional flour 1:1.

Can I use almond flour instead of all-purpose flour?

Can Almond Flour be used in place of regular flour? Almond flour may be used in place of ordinary flour at a 1:1 ratio. It’s worth noting that almond flour may need extra egg to bind. For more details on a particular dish, see our almond flour recipe book!

Rate this post

Leave a Reply

Your email address will not be published. Required fields are marked *