Einkorn Flour vs All-Purpose Flour: The Final Verdict

With over 60 different types of flour available, it can be challenging to know which one to use.

In recent years, einkorn flour has gained popularity among health-conscious consumers. What’s so special about it? Well, einkorn flour is a type of ancient wheat flour that has been cultivated for thousands of years and is the only wheat that has never been hybridized with other types of wheat.

It’s known for being low in gluten compared to modern flours with many nutritional benefits. But how does it compare to all-purpose flour in terms of baking? Dietary needs? Storage? I’ll answer all of your questions and more. Let’s begin by looking at these flours side by side…

Comparing einkorn flour vs all-purpose flour

	Einkorn flour	All-purpose flour
Substitution ratio (vs all-purpose flour)	4:5*	N/A
Gluten-free?	No	No
Keto-friendly?	No	No
Paleo-friendly?	No	No
Common Allergens	Wheat, gluten	Wheat, gluten
Liquid absorbency	Low-medium	Medium
Pantry shelf life	6 months	6-8 months
Best for	Lower gluten (but not gluten-free) bread, pizza dough, pasta, and cookies	Non-yeast recipes, cookies, biscuits, and some breads

*Add an extra 1/4 cup of einkorn for every 1 cup of all-purpose flour. Or you can substitute 1:1 and use 20% less water or add some coconut flour to absorb the excess water. 

As you can see, einkorn and all-purpose flour have similar diet profiles – more specifically, they aren’t diet-friendly! Neither is gluten-free, neither is great for Keto or Paleo, and as you can see, they have similar allergen profiles – both have wheat. They even share similar pantry shelf lives (6ish months in both cases).

Differences between einkorn flour and all-purpose flour

Einkorn flour absorbs liquid differently than all-purpose flour, which means that recipes using einkorn flour may require a bit more flour (1/4 cup) or using less liquid. You can also use a 1:1 substitution ratio and add a more absorbent flour into the mix, such as coconut flour.

Another big difference is gluten content. Einkorn flour has a lower gluten content than all-purpose flour, which means that it produces baked goods that are denser and have a crumbly texture. In contrast, all-purpose flour has a higher gluten content, which makes it well-suited for light and fluffy breads and pastries.

Some people find that einkorn flour is easier to digest than all-purpose flour, which may be due to its lower gluten content and higher nutritional value.

Whereas all-purpose flour removes some of the bran, einkorn flour is a whole grain flour, meaning that nothing has been removed. This gives einkorn flour more nutrients and a more distinctive, nutty flavor that can complement a variety of baked goods, such as bread, pizza dough, and pancakes.

Baking with einkorn flour vs all-purpose flour

All-purpose flour is the most versatile type of flour and can be used in a variety of recipes. It has a higher gluten content than einkorn wheat, which makes it perfect for light and fluffy cakes, breads, and pastries.

Because einkorn flour has a lower gluten content than wheat flour, it will not rise as much as wheat flour. It’s also important not to overwork the dough when making bread or pasta, which can cause it to become tough and chewy.

Einkorn flour also absorbs liquid slower than all-purpose flour, so you may need to give your dough or batter extra time to absorb the wet ingredients as it thickens.

Ingredients in einkorn flour vs all-purpose flour

Einkorn flour or “all-purpose einkorn flour” contains only one type of grain – 100% milled einkorn wheat.

All-purpose flour is a combination of different types of wheat, so its ingredients will likely be wheat flour (unbleached, preferably), enzymes, and other additives that vary from brand to brand.

Einkorn flour and all-purpose flour nutritional facts

Per ¼ cup serving	Einkorn flour	All-purpose flour
Calories	100	120
Carbs (g)	20	24
Fiber (g)	2	1
Fat (g)	0.5	0.5
Protein (g)	4	4
Glycemic index score	40-45	85

Einkorn flour is higher in protein, lower in starch, lower in calories, and richer in minerals compared to modern wheat. It is also higher in fiber and lower in carbohydrates than all-purpose flour, but not low enough to be keto-friendly. For a keto flour that’s REALLY low in carbs, see almond flour vs all-purpose flour.

Einkorn flour may be easier to digest for people with gluten sensitivities (but it’s not gluten-free, remember). This is because einkorn flour has a lower gluten and higher protein content than modern wheat flour, which may aid in digestion. Einkorn flour also contains higher levels of certain types of carotenoids and other nutrients that can promote healthy digestion and may reduce inflammation in the gut.

Finally, einkorn flour has a lower glycemic index than all-purpose flour – around half! (Which is great, since all-purpose is one of the highest glycemic index flours.) So it also won’t spike your blood sugar like white flour.

Einkorn flour vs all-purpose flour storage

Both einkorn flour and all-purpose flour have a relatively long shelf life if stored properly. However, due to its lower gluten content, einkorn flour may have a slightly shorter shelf life than all-purpose flour. I recommend storing einkorn flour in an airtight container in a cool, dry place and using it within 6 months to ensure optimal freshness. All-purpose flour can be stored in a similar way and can last up to 8 months if stored properly.

Einkorn flour vs all-purpose flour: The final verdict

Both types of flour have their unique properties and advantages, but einkorn flour comes out on top. This highly nutritious ancient grain flour has the benefit of being lower in gluten which may be easier to digest for some individuals, but it still contains the necessary amount of gluten to make rustic breads and pizza dough. But all-purpose flour is a bit more versatile and its higher gluten content is better for light cakes and fluffy sandwich bread.

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