Sesame Flour vs All-Purpose Flour: Which Is Better?

You’re probably familiar with all-purpose flour, but have you heard of sesame flour? Made from sesame seeds, this flour has recently gained popularity in the baking world due to its unique taste and nutritional benefits. 

Today I’ll compare and contrast sesame flour and all-purpose flour to determine which is the better flour. Let’s jump in!

Comparing sesame flour vs all-purpose flour

	Sesame flour	All-purpose flour
Substitution ratio (vs all-purpose flour)	1:4	N/A
Gluten-free?	Yes	No
Keto-friendly?	Yes	No
Paleo-friendly?	Yes	No
Common Allergens	Sesame seeds	Wheat, gluten
Liquid absorbency	High	Medium
Pantry shelf life	6 months	6-8 months
Best for	Cookies, cakes, breads, biscuits, pizza dough, crackers, muffins, pancakes, quiche and pie crusts	Non-yeast recipes, cookies, biscuits, and some breads

Looking at sesame flour and all-purpose flour side by side, you can see they are quite different. Sesame flour is a great alternative to all-purpose flour because it fits many dietary needs as it’s gluten-free, keto-friendly, and paleo-friendly.

Both flours can be used in a wide range of recipes, from cookies to cakes and pie crusts, but the flavor and texture of the final product will differ depending on the type of flour used.

Differences between sesame flour and all-purpose flour

Sesame flour is made from ground sesame seeds and has a distinct nutty flavor. It’s also higher in protein, fat, and fiber than all-purpose flour. All-purpose flour, on the other hand, is a blend of different types of wheat flour and has a neutral flavor.

In terms of baking properties, all-purpose flour is more versatile and can be used in a wide range of recipes, while sesame flour is best suited for recipes where a nutty flavor is desired. All-purpose flour also has a higher gluten content, which makes it ideal for bread-making and other recipes that require a strong, elastic dough.

Baking with sesame flour vs all-purpose flour

As mentioned above, all-purpose flour contains gluten, which provides structure and elasticity to baked goods. Sesame flour is gluten-free and may require additional binders or thickeners to achieve similar results.

Baked goods made with all-purpose flour will generally have a lighter, fluffier texture compared to those made with sesame flour, which can be denser and more crumbly.

Some recipes may call for using sesame flour as the sole flour, where it can help create a more tender crumb. Other recipes may combine sesame flour with other flours, such as almond flour, coconut flour, or all-purpose flour, to balance out the flavors and textures.

Because sesame flour has a higher liquid absorbency than all-purpose flour – similar to coconut flour, it yields a more dense bake. As a substitute, it’s best to use ¼ cup of sesame flour for every 1 cup of all-purpose flour.

Ingredients in sesame flour vs all-purpose flour

Sesame flour is simply made from ground sesame seeds. Sometimes, it may contain added stabilizers, such as xanthan gum or tapioca starch, to improve its texture and binding properties.

All-purpose flour is made from a blend of hard and soft wheat that are milled into a fine powder. Sometimes, it may contain added vitamins and minerals such as niacin, iron, and thiamine.

Sesame flour and all-purpose flour nutritional facts

Nutrient	Sesame flour (per 2 tbsp.)	All-purpose flour (per ¼ cup)
Calories	115	120
Carbs (g)	11	24
Fiber (g)	5	1
Fat (g)	4	0.5
Protein (g)	12	4
Glycemic index score	Sesame seeds = 35	85

Made from sesame seeds, sesame flour is rich in healthy fats, fiber, and protein (notice the measurement differences in the table above). It also contains essential minerals like calcium, iron, and magnesium. However, if you want to avoid a lot of fat in your diet, check out or list of the lowest-fat flours.

In contrast, all-purpose flour is a refined flour that has been stripped of its nutrients during the milling process, making it much less nutritious.

Sesame flour vs all-purpose flour storage

Sesame flour contains natural oils that can cause it to spoil more quickly than all-purpose flour. To extend the shelf life of sesame flour, it is best to store it in an airtight container in a cool, dry place, away from direct sunlight or heat. Sesame flour can be stored for up to 6 months at room temperature, or up to a year in the refrigerator or freezer. 

All-purpose flour has a longer shelf life and can be stored at room temperature for up to a year or in the refrigerator or freezer for up to two years.

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

Sesame flour is known for being a highly nutrient-dense flour that’s high in protein, fiber, and healthy fats, while all-purpose flour is a refined flour that’s lacking in the nutrition department.

While both flours can be used in various recipes, if you’re looking to boost the nutritional content of your baked goods or want a gluten-free, keto, or paleo alternative, sesame flour is the better choice!

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