9 Lowest Calorie Flours – Complete Guide
Finding a good substitute for regular white wheat flour that is relatively healthy AND low in calories is quite a challenge. Arguably, it’s one of the biggest reasons people don’t make the change.
Comparison Table
| Rank | Product | Key Feature | Review |
| 1. | Jovial 100% Organic Whole Wheat Einkorn Flour | 313 calories/100 grams 100% organic, GMO-free, Keto-friendly, allergen-free, and completely unbleached. A pricey but exceptional product! | Full Review |
| 2. | Hearthy Foods Gluten-Free Apple Flour | 333 calories / 100 grams Gluten and dairy-free, GMO-free, Keto, and Paleo-approved, vegan, and completely free of added sugars. It’s naturally sweet and helps reduce the sugar content of your recipes. | Full Review |
| 3. | Just About Foods Organic Green Banana Flour | 333 calories / 100 grams Gluten-free, completely organic, grain-free, Paleo-friendly, and non-GMO. A deliciously sweet and nutty flour that’s perfect for baked goods. | Full Review |
| 4. | Flourish Fiber From The Farm Unbleached All-Purpose Flour | 333 calories / 100 grams A low-calorie, unbleached, nutrient-rich, GMO-free, all-purpose flour that makes a flawless substitute for other AP or cake flour. | Full Review |
| 5. | King Arthur 100% Organic Medium Rye Flour | 333 calories / 100 grams GMO-free and organic rye flour that is perfect for making bread, cakes, and other pastries. It’s super easy to find and comes at an attractive price. | Full Review |
| 6. | Otto’s Gluten-Free Naturals Cassava Flour | 344 calories / 100 grams A gluten-free, allergy-free, grain-free, flour with a ton of certifications. With this flour, you get your money’s worth. | Full Review |
| 7. | Wholesome Provisions Sweet Lupin Flour | 367 calories / 100 grams Incredibly nutrient-dense flour made from lupin legumes. It’s GMO-free, gluten-free, and an excellent source of plant proteins. | Full Review |
| 8. | Anthony’s Organic Tapioca Flour | 367 calories / 100 grams Simple tasteless, odorless flour that works perfectly as a high-calorie white flour alternative. It’s also GMO-free and entirely organic. | Full Review |
| 9. | Bob’s Red Mill Organic Whole Wheat Flour | 369 calories / 100 grams Organic wheat flour is perfect for making bread, pastries, and other baked goods. It’s easy to find, budget-friendly, and of amazing quality! | Full Review |
Today, we’ve compiled a list of the best low-calorie flours out there as well as the best brands that make them.
But first, what exactly is low-calorie flour? Basically, you have to compare it to the most popular and common options, like white bread and cake flour. These can contain anywhere between 360-400 calories per 100 grams depending on the brand.
So, what we will be looking for today is all flour types under or around 360 calories. We will also look at the many brands that produce them, specifically the ones that offer the best value for money AND variety.
Different Kinds of Flours and Calorie Counts
The most popular and used flour types today include a variety of bread flour, cake flour, pastry flour, self-raising flour, and whole wheat flour. These are all incredibly easy to use, very easy to find, quite affordable for the most part, and versatile in how they can be used.
But here’s the biggest problem that all of these share: a high-calorie count.
Now, there’s nothing wrong with using these flours, but they are not the best choices if you are on a diet or simply trying to cut back on some calories. No matter your reason, that’s likely what led you to us today.
So first, let’s take a look at the calorie count of these flours. This will help give you an indication of what your alternatives should have more or less.
Bread Flour and Whole Wheat Flour
First up, bread flour. You get two main types: white (bleached) and whole wheat.
Bleached bread flour is often enriched with nutrients to make up for what was lost during processing.
Enriched white bread flour contains roughly 361 calories for every 100 grams. This number does vary from brand to brand, so always check your specific product first.
Whole wheat bread flour contains roughly 340 calories per 100 grams. This is a popular low-calorie flour.
Cake Flour and Pastry Flour
Pastry flour and cake flour are very similar in nature and often confused with each other. The main difference between these two and bread flour is the protein content (which affects gluten development).
Cake flour contains around 9% protein and has 396 calories per 100 grams. Pastry flour has more or less the same amounts depending on the brand.
All-Purpose Flour
AP flour has a protein content between bread flour and cake flour. This makes it perfect for any use. It contains enough gluten for developing gluten when making bread but not so much as to create tough chewy pastries.
It has about 9-11% of protein. This majorly affects the final calorie count. On average, you can expect anything between 360-380 calories per 100 grams of AP flour.
How to Choose the Best Low-Calorie Flour for Your Needs
Now, many people HATE looking for and choosing low-calorie flour. And we will admit, it’s a pretty research-intensive task, which is what deters people most.
But that’s why we’ve created a guide that will help you choose the best option for your needs. And, to go even further, we’ve searched for some of the best brands that sell these types of flours too.
So first things first, what makes a “low-calorie flour” low in calories?
Anything around or below 360 calories per 100 grams is what we consider to be low in calories. And as you will see, there are MANY options.
What most affect the calorie count in flour are fats. For that reason, pretty much any nut flour will never be low in calories. Almond flour contains 571 calories per 100 grams. Peanut flour contains 428 calories per 100 grams. See?
Secondly, you have to consider your dietary restrictions.
If you are allergic to bananas, then don’t choose the banana flour option. If you aren’t allowed to eat apples, don’t buy apple flour.
It’s a pretty simple concept, but still worth mentioning to help you narrow down some choices.
And finally, consider what you are making.
If you are baking vanilla cake, soybean flour may not be the most delicious option to use. Something like banana or apple flour may be better suited.
But this depends entirely on what you want, what you can find, and what your budget looks like.
Buyer’s Guide for Low-Calorie Flour Products
Once you have narrowed down some flour types that will work for you, next you have to look at flour qualities. This has nothing to do with which ingredient is used to make the flour but more with the brand that makes them.
Buy From Brands That You Know
We are all about supporting small businesses. But when it comes to flour-making practices, often it’s these businesses that cut corners. The problem with this is that flour is an ingredient that carries a ton of bacteria that could even kill you!
So, if you don’t know the brand, it’s best to choose an alternative, even if they are a little more expensive.
Buying online makes it easy to see what the favorites are among bakers. You can check out how many people bought the product, how many reviewed it, and what the actual reviews are.
Look for Benefits
Flour is flour, right? You couldn’t be more wrong! In today’s global crises, it’s important to buy from brands that offer some environmental benefits.
Examples of this (for flours) include manufacturers using organic ingredients that don’t contain any GMO products and products that have the “sustainably sourced” stamp. All of these statements should have official certifications, of course.
And if you thought that these options will be more expensive than regular alternatives, you’d be surprised. On the contrary, many of them are cheaper.
Price and Availability
Speaking of cost, don’t break the bank. Most of these flours will be more expensive than bread flour or cake flour. But that’s because they are specialty ingredients. That doesn’t make them any less worth buying!
That being said, you can find a good quality flour product without breaking the bank.
Another thing to consider, which does kind of go hand-in-hand with the brand you are purchasing from, is availability.
If flour is from a small brand, it will be more expensive. And, if it’s difficult to find and has to be imported, it also increases the price significantly.
So again, find a brand and product you love and make sure it’s easy to get your hands on.
9 Lowest Calorie Flours
Without further ado, let’s look at the best low-calorie flours that you can all easily find on Amazon. Most of these are available in grocery stores across the country, and many even the globe!
As always, we included a variety of options but also a variety of brands. Many brands like these offer most of the flour types we will discuss today. So, just because it’s not on this list, doesn’t mean it isn’t made by other people or that those options aren’t as good.
Again, we just wanted to include some variety. So, let’s get to it!
1. Jovial 100% Organic Whole Wheat Einkorn Flour
First up, we have the lowest calorie flour for the day, made from 100% einkorn. Now, if you’ve never heard of this wheat before, you’re not alone. It’s relatively new to hit the market and become accessible to all. So, as you can imagine, it does come at a bit of a price.
That being said, it’s a fantastic product!
Most importantly, this flour contains 313 calories per 100 grams. That’s one of the lowest we’ve ever seen!
This whole wheat einkorn flour is 100% USDA-certified organic, keto-friendly, made from non-GMO ingredients only and is unbleached.
The benefit of finding unbleached flour is that it contains all of its natural nutrients, not artificial enrichers.
Furthermore, this flour is quite high in protein, but low in gluten-forming proteins specifically. This makes it better suited as an alternative for AP and cake (or pastry) flour.
Jovial’s flour is free of any peanuts, tree nuts, eggs, milk, shellfish, fish, and soy.
And finally, despite being made in Italy, it’s surprisingly easy to find in the US.
2. Hearthy Foods Gluten-Free Apple Flour
Flour made from apple? This alternative is not only low in calories but also gluten-free! It contains roughly 333 calories per 100 grams.
It’s made only from apples and doesn’t contain any gluten or dairy. It is completely vegan, keto-friendly, Paleo-approved, GMO-free, and proudly made in the USA.
One thing you will notice when using this flour is that it is sweet. However, that’s all natural! Hearthy Foods haven’t included any sweeteners or sugars in this product. To counter this sweetness, reduce the amount of sugar your recipe calls for.
Now only can you use this as flour, but as a thickening agent for smoothies and as a sweetener as well.
It’s incredibly easy to use, very easy to find, and it comes at a really good price. It also helps if you buy in bulk!
3. Just About Foods Organic Green Banana Flour
This is one of our favorite gluten-free flour alternatives. And it just so happens that it is super low in calories too. Like the apple flour mentioned above, this green banana flour also contains 333 calories per 100 grams.
It is made from only green bananas (dehydrated unripe bananas) and doesn’t contain any artificial flavorings, colorants, or enrichers.
This flour is made with only organic bananas that are completely non-GMO fruits, all while being Paleo-approved and grain-free certified.
This delicious flour is a perfect substitute for AP flour or cake flour. You can use 3/4 cup for every cup of white flour.
Once cooked, it will give off a slightly nutty flavor with sweet undertones. So as with the apple flour, you may want to reduce the sugar in the recipe slightly.
4. Flourish Fiber From the Farm Unbleached All-Purpose Flour
Next up, we had to include a “regular” all-purpose flour, but one that is significantly lower in calories than what your average brand offers.
This AP flour only has 333 calories per 100 grams. This is mostly thanks to the fact that this flour is unbleached. Not only does this lower the calories, but it also increases the fiber and nutrients that this flour can offer.
Furthermore, it’s made from non-GMO wheat and has been approved for keto diets.
If you want a low-calorie flour that isn’t different from what you normally use, this option is perfect!
5. King Arthur 100% Organic Medium Rye Flour
This low-calorie rye flour is quite an impressive product by a very well-known and trusted brand, King Arthur. It contains 333 calories per 100 grams.
First, it’s completely organic. The biggest downside is that it isn’t gluten or grain-free, seeing as it is a type of wheat. But if you don’t have a restriction like that, this is an amazing option to try.
The rye is also non-GMO and very high in nutrients. You can use this flour to make traditional rye bread or use it in less-traditional dishes like cakes ad pastries.
And before we forget, this is one of the best rye flours out there and it is incredibly easy to find!
6. Otto’s Gluten-Free Naturals Cassava Flour
Otto’s is one of the forerunners in alternative-flour production. This cassava flour of theirs is just one great example of quality at a reasonable price.
Just to clear up all confusion, cassava is also known as Yuca. It’s a type of root vegetable that’s similar to potatoes and yams. Despite this, these are surprisingly low in calories, with only 344 calories per 100 grams.
This flour is grain-free, gluten-free, and nut-free. It’s made from 100% non-GMO cassava root and has a ton of certifications that comes along with it. Some include being Paleo-approved, Autism Hope Alliance Endorsed, Lectin-free, AIP-checked, and certified to be free of the top 8 allergens.
This is a multipurpose flour so can be used like you would regular white flour. If you do make a substitute, use 3/4 cup cassava flour for every 1 cup white flour.
7. Wholesome Provisions Sweet Lupin Flour
This may be a completely unknown ingredient to many people. We’ve also only recently learned about it.
Lupin (or Lupini beans) is a type of yellow legume. They are mostly found in North Africa, Latin America, and the Mediterranean.
It’s an extremely impressive ingredient, and its flour form is no different. It contains 367 calories per 100 grams.
This sweet lupin flour is made in the United States, making it more affordable than other imported flour alternatives.
It’s completely free of gluten, contains great amounts of plant proteins, is keto-friendly, and is made from non-GMO ingredients only.
You will immediately notice the flour has a yellow color. So, if you are planning on making pastries, cakes, or bread, just keep in mind that their colors will also be slightly yellow.
Also, although this isn’t a common allergen, they are similar to peanuts and soy. So, many people find out they are allergic once they try it. This is quite common with ingredients that aren’t super common.
8. Anthony’s Organic Tapioca Flour
Our second to last product is a Tapioca flour by Anthony’s. This famous brand also offers a TON of flour alternatives. They are one of the more expensive brands, but the quality you get from them is immaculate.
To start, this is an organic tapioca flour that is completely free of gluten and certified vegan.
This flour IS NOT similar to tapioca starch, which is a popular thickening agent in cooking. So, you don’t have to worry about your baked goods coming out rubbery and tough.
This flour is low in calories and also only contains 367 calories per 100 grams. Unfortunately, it doesn’t contain lots of nutrients, but this isn’t that much different from most flour products.
It’s a great tasteless, and odorless alternative that can be used effortlessly instead of traditional white flours.
9. Bob’s Red Mill Organic Whole Wheat Flour
Last, and not least, we HAD TO include a product from the world-famous baking brand, Bob’s Red Mill. They offer exceptional products, a huge variety of types and sizes, and all at a surprisingly affordable price.
This stone-ground whole wheat bread flour is perfect for brownies, bagels, pizza bases, bread buns, and much more. There is nothing you cannot do with this amazing flour.
It is similar to all-purpose flour, but after trying it in a couple of ways, it has a higher gluten-protein content. It can create gluten quite easily and much better than your average AP flour product.
That being said, it won’t be able to create stretchy bread and dough products like chapati, sourdough, or ciabatta. It’s best suited for loaves, buns, and simple dough products like donuts, pizza, and bagels.
This flour contains about 369 calories per 100 grams, which is admittedly a little high. However, it’s an option that falls within “medium calorie flours” and is a great brand, which is what this article is about.
This whole wheat flour is made specifically from hard red spring wheat and is completely free of common allergens. It’s also 100% organic and contains a ton of nutrients because it hasn’t been heavily processed.
