Fufu Flour vs All-Purpose Flour: Which is Better?

Have you ever heard of fufu flour? Chances are, if you’re not from West Africa, this starchy flour may be unfamiliar to you. 

But here’s the thing – even if you haven’t heard of fufu flour before, it’s quickly gaining popularity as a gluten-free alternative to all-purpose flour. Let’s find out why…

Comparing fufu flour vs all-purpose flour

	Fufu flour	All-purpose flour
Substitution ratio (vs all-purpose flour)	1:1*	N/A
Gluten-free?	Yes	No
Keto-friendly?	No	No
Paleo-friendly?	Yes	No
Common Allergens	None	Wheat, gluten
Liquid absorbency	High	Medium
Pantry shelf life	Up to 2 years	6-8 months
Best for	African dishes (fufu), pancakes, frying batters, thickening agent in soups, sauces, stews, etc.	Non-yeast recipes, cookies, biscuits, and some breads

*It’s best to use recipes specific to fufu flour since it’s not typically used in baked goods. It’s also highly absorbent and dense, so you may need to use less fufu flour when substituting for all-purpose flour.

Fufu flour is typically gluten-free, as it is made from starchy root vegetables that do not contain gluten. However, it’s important to check the ingredients label when purchasing fufu flour to ensure that there are no additional ingredients that may contain gluten. It’s also paleo-friendly as it’s grain-free.

Both fufu flour and all-purpose flour are high in starchy carbs, so they aren’t suitable for those on a keto diet.

Differences between fufu flour and all-purpose flour

What exactly is fufu flour? Fufu flour is a type of flour made from starchy root vegetables such as cassava, yam, or plantains. These vegetables are boiled, mashed, and then dried to create a flour-like consistency. 

Fufu flour has a dense and stretchy texture when cooked, which is ideal for making fufu dough. Fufu is West African staple – a starchy, dough-like food that is typically eaten with soups, stews, and sauces.

Fufu flour has a mild, slightly nutty flavor that is unique to the type of root vegetable used. All-purpose flour, on the other hand, has a bland taste and is often used as a base ingredient in baking recipes.

As you can imagine, since fufu flour is much less common than all-purpose flour, it’s not as widely available and may be difficult to find in stores.

Baking with fufu flour vs all-purpose flour

Fufu flour is not typically used in baking in the same way that all-purpose flour is, as it is traditionally used to make fufu dough. However, fufu flour can be used in certain types of baking, particularly for gluten-free recipes. You can try it by switching out 25% of your gluten-free flour mix for fufu flour.

Fufu flour has a similar texture to other gluten-free flours such as rice flour or tapioca flour (also made from cassava). It can be used to make gluten-free bread, cakes, and cookies – giving them a unique nutty flavor and a dense texture. All-purpose flour contains gluten and has a light and airy texture, which is why it is often used in baking to create fluffy cakes and bread.

Ingredients in fufu flour vs all-purpose flour

The ingredients in fufu flour can vary depending on the specific type of fufu flour, but will typically include cassava, yam or potato, and plantain. Sometimes other ingredients such as cornmeal, rice flour, or wheat flour may be added to fufu flour to improve the texture or flavor.

All-purpose flour contains wheat flour. Some brands of all-purpose flour may have additional ingredients such as preservatives or enriching agents such as niacin, riboflavin, thiamine, and iron, which are added to improve the nutritional value of the flour.

Fufu flour and all-purpose flour nutritional facts

Per ¼ cup serving	Fufu flour	All-purpose flour
Calories	106	120
Carbs (g)	25	24
Fiber (g)	1.5	1
Fat (g)	0	0.5
Protein (g)	3.5	4
Glycemic index score	84	85

Fufu flour is high in carbohydrates and fiber and is a good source of vitamin C and potassium. All-purpose flour, on the other hand, is lower in fiber and nutrients.

Even though fufu flour and all-purpose flour don’t contain sugar, the starch content in both of these flours is pretty high, so if you’re trying to control your blood sugar levels, you’re better off with a lower glycemic index flour like almond flour or coconut flour.

Fufu flour vs all-purpose flour storage

If preserved properly, fufu flour can last a long time – up to 2 years! However, because fufu flour does not typically contain any preservatives and has a high starch content, making it susceptible to spoilage. Realistically, fufu flour is probably best if used up within 6-8 months, similar to all-purpose flour.

All-purpose flour can stay fresh for a while due to the addition of preservatives and its lower moisture content. But proper storage is key to maintaining the freshness and quality of both fufu flour and all-purpose flour! Keep them cool, dry, and sealed at all times.

Fufu flour vs all-purpose flour: Which is better?

While fufu flour is ideal for making fufu dough and is a staple in West African cuisine, all-purpose flour is versatile and can be widely used in a variety of baking and cooking recipes.

I prefer all-purpose flour for its versatility and ease it provides for baking, but, of course, fufu flour is better for making fufu or as a high fiber, gluten-free flour.

FAQ