Written by Lauren Panoff, MPH, RD on July 27, 2020 — median reviewed by Kathy W. Warwick, R.D., CDE

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Flour is a pantry staple used for make desserts, small goods, casseroles, and also pasta.

Yet, some types of flour room healthier 보다 others. For example, white and all-purpose flours are much less healthy, as they’re refined to eliminate the bran and also germ, i beg your pardon store most of that is fiber and nutrients, native the wheat.

As such, many world are interested in replacing white flour with much more wholesome options for baking and also cooking.

In fact, some famous flours no made from grains at all, but rather nuts or seeds.

Here are 5 of the healthiest flours because that every purpose, plus their nutrient profiles.


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1. Coconut flour
Coconut flour is a grain- and gluten-free flour make by grinding dried coconut meat right into a soft, well powder.

It’s more calorie-dense than traditional grain-based flours and also a an excellent source that protein, fat, fiber, and also minerals choose iron and also potassium.

Unlike grain flours, coconut flour has a considerable amount the fat. This fat is primarily saturated and also largely consisted of of medium-chain triglycerides (MCTs), which might reduce inflammation and support healthy and balanced metabolism (1, 2).

Although that controversial, saturation fat indigenous coconut likely affects your health in different ways than fast food, fried foods, and also processed meats — and may also offer services (3, 4).

Coconut flour is additionally rich in antioxidants and also appears to have actually antimicrobial properties (5).

A 1/2-cup (64-gram) serving offers (6):

Calories: 210Protein: 8.5 gramsFat: 13 gramsCarbs: 34 gramsFiber: 25 gramsIron: 22% the the day-to-day Value (DV)Potassium: 18% that the DV

Coconut flour has actually a mildly sweet flavor that lends chin to cakes, cookies, breads, and other small goods.

It has tendency to have a gritty texture and absorb a lot of liquid, which may dry out some baked goods. Thus, it works best in bowl that usage eggs to maintain moisture and also structure, such together muffins.

When substituting coconut flour because that wheat flour, use around 1/4 of what the cooking recipes calls for, then replace the continuing to be 3/4 v another type of flour.

Additionally, due to the fact that it needs an ext liquid than various other flours, add 1 egg every 1/4 cup (32 grams) of coconut flour in small goods.

SUMMARY

Coconut flour is gluten-free and also a an excellent source the fat, protein, fiber, and antioxidants. That mildly sweet flavor works ideal in baked items like cakes, cookies, and also muffins.


Almond flour is make by grinding blanched almonds right into a good powder. As it no contain grains, it’s naturally gluten-free.

Note the almond flour is different than almond meal, i m sorry is a coarser ingredient make by grind almonds through their skins still intact.

Almond flour is a good source the magnesium, omega-3 unsaturated fats, tree protein, and also vitamin E — a an effective antioxidant. Keep in mind that almonds, like other nuts and also seeds, space high in calories.

The nutrient in this flour sell several benefits, together as improved insulin resistance, and lower LDL (bad) cholesterol and blood pressure. Almonds may likewise protect brain health, together vitamin E may reduce your danger of alzheimer’s (7, 8, 9, 10, 11).

A 1/2-cup (56-gram) serving of almond flour provides (12):

Calories: 340 Protein: 12 gramsFat: 30 gramsCarbs: 12 gramsFiber: 4 gramsCalcium: 5% the the DVIron: 6% the the DVPotassium: 8% of the DVMagnesium: 65% of the DVVitamin E: 100% of the DV

Almond flour has a nutty flavor and also is simple to use. In most recipes, you can simply substitute almond flour for wheat flour at an same ratio.

It functions well in baked goods like pancakes, cookies, scones, and biscuits, plus certain savory foods like homemade pasta and meatballs.

SUMMARY

Almond flour is grain- and also gluten-free, as well as a an excellent source the protein, unsaturated fat, magnesium, and vitamin E. The nutty odor suits a wide variety of baked goods and savory dishes.


Quinoa flour is made by grinding quinoa to make a well powder.

This gluten-free pseudocereal is widely thought about a entirety grain, which method that the hasn’t to be processed and refined, leaving its original nutrients intact.

Notably, it’s a good source the protein, fiber, iron, and unsaturated fats. Furthermore, that boasts antioxidant and anti-inflammatory results that may advantage digestive health, inhibit tumor growth, and also lower overall an illness risk (13, 14).

A 1/2-cup (56-gram) serving of quinoa flour offers (15):

Calories: 200Protein: 8 gramsFat: 2 gramsCarbs: 38 gramsFiber: 6 gramsIron: 33% the the DVPotassium: 4% the the DV

Quinoa flour lends a moist, tender texture to baked goods. Substitute it for half the lot of wheat flour in many recipes.

Some people find this flour bitter, however you can diminish the aftertaste by toasting that on a dry skillet over medium warm for 5–10 minutes, stirring gently, before including it to her recipe.

Quinoa flour is great for pancakes, muffins, and also pizza and pie crusts. Friend can likewise use it to thicken soups and sauces.

SUMMARY

Quinoa flour is a grain-based, gluten-free flour it is high in protein, iron, fiber, and unsaturated fats. It offers a fluffy structure to baked goods, as well as pizza and pie crusts, in addition to serving together a thickener for soups and also sauces.


Buckwheat flour is make from floor buckwheat, a plant well-known for that is grain-like seeds. Regardless of its name, buckwheat is unrelated come wheat and also therefore gluten-free.

Buckwheat flour has actually an earthy flavor and is supplied to make classic Japanese soba noodles. It’s a great source that fiber, protein, and also micronutrients choose manganese, magnesium, copper, iron, and phosphorus.

Research reflects that this flour might reduce blood street in civilization with diabetes and improve biomarkers of heart health. The may likewise have anticancer, anti-inflammatory, and prebiotic nature (16, 17, 18).

Prebiotics room a kind of fiber that feeds the beneficial bacteria in her gut, which support digestive health and wellness (19).

A 1/2-cup (60-gram) serving of buckwheat flour supplies (20):

Calories: 200Protein: 4 gramsFat: 2 gramsCarbs: 44 gramsFiber: 6 gramsIron: 17% of the DVManganese: 34% that the DVMagnesium: 33% of the DVCopper: 73% of the DVPhosphorus: 17% the the DV

For finest results, buckwheat flour have to be supplied in combination with other whole grain flours, comprising 25–50% that the full flour in a recipe.

It works well in pancakes and quick breads and also makes a delectable crumb coating because that meat or other proteins.

SUMMARY

Buckwheat flour is wealthy in fiber, protein, and numerous minerals. Well-known for its use in soba noodles, it’s also a tasty addition to small goods and crumb coatings.


Wheat flour is in many baked items you’ll uncover at bakeries and supermarkets.

Yet, entirety wheat and also white flour room vastly different. Vice versa, the entirety wheat version is make by grinding entire wheat kernels into a powder, white flour removes the many nutrient-rich parts — the bran and also germ (21).

Thus, whole wheat flour is widely considered healthier.

It’s a great source of protein, fiber, and also a selection of vitamins and also minerals. Together it has gluten, the isn’t ideal for human being with celiac disease or gluten intolerance.

A 1/2-cup (60-gram) serving of 100% entirety wheat flour offers (22):

Calories: 200Protein: 8 gramsFat: 0 gramsCarbs: 42 gramsFiber: 8 gramsIron: 11% the the DVPotassium: 5% the the DV

Whole wheat flour deserve to be used in equal amounts as white or all-purpose flour in any type of recipe. Be affected by each other in mind the it offers a much less fluffy texture 보다 white flour because it’s unrefined.

You deserve to enjoy that in homemade breads, muffins, cakes, cookies, rolls, pizza dough, pancakes, and also waffles.

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SUMMARY

Whole wheat flour is affluent in protein, fiber, and also several minerals, especially compared with polished white flour. It’s extremely versatile and can be supplied in countless baked goods and doughs.