All the Different Types of Flour (And When to Use Them!)

In this definitive guide, we give you the rundown on any flour you can think of (61 in all)!

• Scroll through summaries of each, alphabetically.
• Then see full nutrition/allergy information tables.

Let’s get to it, starting with the most popular one!

1. All-purpose flour

• A blend of hard and soft wheat that results in a versatile baking mix. All-purpose, right?
• Usually made from enriched wheat; some varieties are bleached while others are unbleached.
• Not gluten-free.
• Popular uses:
  • White bread and sourdough
  • Cakes (layer cakes, sheet cakes, and bundt cakes)
  • Cookies
  • Pies
  • Brownies
  • Pancakes and waffles
  • Biscuits
  • Muffins
  • Pizza crust
  • Dumplings
  • Fried chicken or fish coating
  • Homemade pasta and gnocchi
  • Bechamel sauce and other cream-based sauces
  • Gravy and roux-based sauces
  • Quiche crust
• Full all-purpose flour guide.

2. Almond flour

• One of the more popular gluten-free flours that is easy to find at most grocery stores.
• Made from finely-milled almonds that have usually been blanched (peeled), resulting in a fine texture suitable for gluten-free baking.
• Almond meal is similar to almond flour, but it’s made from unblanched/unpeeled almonds.
• Some benefits: keto-friendly thanks to its low carbohydrate content; high-protein; high-fiber; more nutrient-dense compared to enriched flour; gluten-free.
• Popular uses:
  • Pancakes and waffles
  • Muffins and quick breads
  • Cookies (macarons and shortbread)
  • Cakes
  • Brownies and blondies
  • Pie crusts
  • Pizza crusts
  • Bread (sandwich bread and artisan loaves)
  • Crackers
  • Coating for chicken or fish
  • Granolas and breakfast bars
• Full almond flour guide.

3. Amaranth flour

• A nutritious, high-fiber gluten-free flour.
• Best used with other gluten-free flour to make a variety of products from cookies, pasta, bread, pancakes, and more. Can also be used to thicken soups and stews.
• For non-gluten-free baking, replace 25% of the wheat flour with amaranth flour to boost protein, fiber, micronutrients, and iron.
• Popular uses:
  • Bread
  • Muffins and pancakes
  • Crackers and breadsticks
  • Pizza crust
  • Tortillas and wraps
  • Energy bars and granola bars
  • Fried chicken or fish coating
  • Soups, stews, and sauces as a thickener
  • Gluten-free pasta
  • Cakes, cookies, and other desserts
• Full amaranth flour guide.

4. Apple flour

• Made from dried and ground-up apples.
• Best used as an addition to more substantial flours to add flavor and nutrition, or as an additive to already cooked foods like oatmeal.
• Popular uses:
  • Muffins
  • Cakes
  • Pancakes and waffles
  • Cookies
  • Bread
  • Granola bars
  • Pie crusts
  • Crumbles and crisps
  • Additive to smoothies and oatmeal
  • Thickener in stews, soups, sauces and gravies
• Full apple flour guide.

5. Arrowroot flour

• Arrowroot is obtained from many tropical plants.
• Arrowroot flour is often used as a gluten-free and corn-free starch or thickener, not as a standalone flour.
• Popular uses:
  • Cookies
  • Light and fluffy cakes such as angel food cake, sponge cake, and chiffon cake
  • Gluten-free bread, including sandwich bread, rolls, and bagels
  • Pancakes and waffles
  • Pie and tart fillings
  • Thickener in sauces, gravies, and soups
• Full arrowroot flour guide.

6. Banana flour

• Made from green bananas which have a high starch content (starch is a type of carbohydrate naturally occurring in many plant foods).
• Naturally gluten-free and suitable for Paleo dieters.
• Popular uses:
  • Pancakes and waffles
  • Banana bread and muffins
  • Cakes and cupcakes
  • Cookies and bars
  • Tortillas and wraps
  • Noodles and pasta
  • Pizza crusts
  • Soups and stews as a thickener
  • Added to smoothies and shakes
• Full banana flour guide.

7. Barley flour

• Higher in fiber than wheat and a good source of nutrients.
• Can be used as a thickener or binder in recipes.
• Popular Uses:
  • Dense and hearty bread 
  • Crackers
  • Cookies
  • Pancakes
  • Muffins
  • Pizza crust
  • Porridge
  • Thickener in soups and stews 
• Full barley flour guide.

8. Bread flour

• High in protein to produce chewy and ideal bread texture (I mean, it’s called BREAD flour!)
• Can be mixed with whole wheat flour to add volume (100% whole wheat flour tends to make more dense, less airy bread).
• Usually made with enriched flour.
• Popular Uses:
  • Bread (loaves, baguettes, rolls, etc.)
  • Pizza dough and crusts
  • Bagels
  • Pretzels
  • Croissants
  • Cinnamon rolls
  • Biscuits
  • Donuts
  • Yorkshire pudding
• Full bread flour guide.

9. Brown rice flour

• Gluten-free and versatile flour that can be used for gluten-free breading, as a thickener for sauce, gravy, etc. 
• Brown rice flour can also be used to make gluten-free baking in flour pancakes, muffins and gluten-free bread.
• Popular uses:
  • Gluten-free bread and rolls
  • Brownies, muffins, and cakes
  • Pancakes, waffles, and crepes
  • Cookies and bars
  • Pizza crusts
  • Tempura batter
  • Dumplings and noodles
  • Tortillas
  • Gluten-free breading for chicken, fish and vegetables
  • Thickener for sauce, gravy, etc.
• Full brown rice flour guide.

10. Buckwheat flour

• Despite the ‘wheat’ in its name, buckwheat flour doesn’t contain wheat, so it’s gluten-free.
• Richer in nutrients compared to all-purpose flour.
• Best used in unleavened (non-rising) baking such as making pancakes and other quick breads.
• Popular uses:
  • Pancakes, waffles, and crepes
  • Breads and muffins
  • Cookies
  • Pasta and noodles (soba noodles)
  • Crackers 
  • Pizza crusts
  • Gluten-free baked goods
  • Gluten-free breading for fried foods
  • Thickening sauces and gravies
  • Binder for veggie burgers and meatballs
• Full buckwheat flour guide.

11. Bulgur wheat (flour)

• Made from cracked wheat berries, bulgur wheat isn’t necessarily a finely-ground flour, but it is broken down into smaller pieces and then par-cooked to reduce cooking time.
• Bulgur wheat is popular for making tabbouleh, a Middle Eastern salad containing bulgur, onions, tomatoes, parsley, mint, lemon juice, and olive oil as its main ingredients. It’s considered a whole grain.
• Popular uses:
  • Tabouli salad
  • Tabouli hummus wrap
  • Pilafs 
  • Stuffed vegetables (bell peppers, eggplant, tomatoes, zucchini) 
  • Filling for meat dishes like kibbeh
  • Veggie burgers
  • Soups 
  • Porridge
  • Snack bars, energy balls, granola
• Full bulgur wheat flour guide.

12. Cake flour

• Low in protein for use in cakes and other delicate baked goods (as the name would imply!).
• Not gluten-free.
• Popular uses:
  • Cakes (angel food cake, chiffon cake, sponge cake, birthday cake, layer cake)
  • Fluffy cupcakes and muffins
  • Cookies (sugar cookies, shortbread cookies, macarons)
  • Pastries (pie crusts, tarts, quiches, pastries such as eclairs and cream puffs)
  • Quick breads (banana bread, pumpkin bread, zucchini bread)
  • Light and fluffy pancakes and waffles
  • Brownies and bars
  • Cake donuts
• Full cake flour guide.

13. Cashew flour

• Made from ground cashews, cashew flour can be used in gluten-free cookies, quick breads, and muffins. It’s not as high in fiber as other nut and seed flours, but is still low in carbs. However, cashew flour isn’t quite as keto-friendly as other low-carb flours because it has 10 grams of net carbohydrates per serving.
• Popular uses:
  • Cookies
  • Banana bread and other quick breads
  • Pancakes and waffles
  • Pizza crust
  • Muffins
  • Brownies and blondies
  • No-bake cashew bars and granola bars
  • Crackers
  • Tortillas
  • Crumb topping for fruit pies
  • Crusts for pies, tarts, and quiches
  • Breading for meat or fish
  • To thicken sauces, gravies, and soups
• Full cashew flour guide.

14. Cassava flour

• Gluten-free alternative made from the dried root of the cassava plant.
• A good source of resistant starch, which may be beneficial to gut health.
• Best used to make gluten-free baked goods, tortillas, porridge, pancakes, pasta, and pizza.
• Popular uses:
  • Pancakes
  • Tortillas
  • Pizza and pie crusts
  • Flatbread
  • Cookies
  • Brownies
  • Cake
  • Muffins
  • Donuts
  • Pasta
  • Potstickers
• Full cassava flour guide.

15. Chapati flour

• Popular for making Indian breads including Roti.
• Also called whole wheat atta, Chapati flour is not gluten-free.
• Popular uses:
  • Indian flatbreads (chapati/roti, naan)
  • Paratha (similar to roti, but with added ghee or oil, and often stuffed with vegetables or meat)
  • Puri (deep-fried bread)…an under-the-radar gem!
  • Samosas
  • Crackers
  • Pancakes
  • Tortillas
  • Pizza crust
• Full chapati flour guide.

16. Chestnut flour

• Made from finely-ground chestnuts, chestnut flour is naturally gluten-free.
• Popular additive to baked goods to yield a sweet/slightly nutty flavor in cakes, cookies and sweet breads, while also adding density.
• Popular uses:
  • Pancakes and crepes
  • Biscotti
  • Cookies
  • Quick breads (banana, gingerbread)
  • Coffee cake and spice cakes
  • Chestnut flour pasta
  • Polenta
• Full chestnut flour guide.

17. Chickpea (garbanzo) flour

• Gluten-free flour made from chickpeas (garbanzo beans).
• Rich in protein and fiber.
• Popular for binding fritters, veggie burgers, and use in gluten-free batters (pancakes, waffles, flatbread, etc.)
• Popular uses:
  • Binder for fritters and veggie burgers
  • Batter for deep-frying foods
  • Pancakes and waffles
  • Cakes, quick breads, and muffins
  • Flatbread
  • Crackers
  • Falafel
  • Chickpea flour pizza crust
• Full chickpea flour guide.

18. Coconut flour

• A popular gluten-free flour, coconut flour can be used up to around 20% of the entire flour source in recipes.
• More commonly blended with other gluten-free flours since coconut flour doesn’t bind well and can yield a crumbly texture.
• Excellent source of fiber, making it low in net carbohydrates (keto-friendly).
• For more, check out our free coconut flour e-book.
• Popular uses:
  • Pancakes and waffles
  • Muffins and breads
  • Cakes and cupcakes
  • Cookies and bars
  • Brownies and blondies
  • Pizza crusts and flatbreads
  • Battered chicken, shrimp and fish
  • Quiches and frittatas
  • Thickener in soups and stews
• Full coconut flour guide.

19. Corn flour

• Gluten-free flour made from finely ground dried corn kernels (different from corn starch).
• Not to be confused with the UK’s version of corn starch, which they call cornflour.
• Popular for gluten-free breading and making cornbread.
• Popular uses:
  • Cornbread 
  • Corn muffins 
  • Corn tortillas
  • Waffles
  • Cake
  • Pizza dough
  • Tamales 
  • Chess pie
  • Polenta 
  • Hushpuppies and corn fritters
  • Breading to coat fried foods like shrimp
• Full corn flour guide.

20. Cricket flour

• Cricket powder (flour) is made from ground-up crickets and nothing else! For those brave enough to try it, cricket powder can add nutrients like protein, iron, and omega-3 and omega-6 fatty acids.
• Popular uses:
  • Cookies
  • Brownies
  • Muffins
  • Bread
  • Pancakes
  • Pizza crust
  • Pasta
  • Breading for chicken or fish
  • High-protein smoothies
  • Energy bars
  • Granola
  • Crackers
  • Chips or other crunchy snacks
• Full cricket flour guide.

21. Dal flour

• Made from lentils and popular in Indian cooking.
• Gluten-free.
• Popular uses:
  • Traditional Indian dishes like dosa, idli, and vada
  • Thickening soups and stews
  • Gluten-free bread and baked goods
  • Binder for veggie burgers and meatballs
  • Papadum (a popular Indian snack)
  • Coating for fried foods like pakoras and onion rings
  • Desserts like ladoo and halwa
• Full dal flour guide.

22. Durum flour

• Made from extra-hard wheat kernels (hard=high in gluten).
• Popular uses:
  • Homemade pasta
  • Crusty, rustic read
  • Pizza crust
  • Crackers
  • Cookies and cakes
• Full durum flour guide.

23. Einkorn flour

• Made from ancient/wild wheat that hasn’t been bred with other types of wheat.
• Lower in gluten compared to modern wheat, but it isn’t gluten-free.
• Higher in protein, lower in starch, and richer in minerals compared to modern wheat.
• Popular uses:
  • Bread (yeast and sourdough)
  • Pizza crust
  • Pasta
  • Crackers
  • Cookies
  • Muffins
  • Pancakes
  • Waffles
• Full einkorn flour guide.

24. Fava bean flour

• Made from fava beans (also called broad beans) to make a high-protein and high-fiber gluten-free flour.
• Can be used in cooking and baking, but raw varieties of fava bean flour must be cooked prior to eating (not for use in “no-bake” recipes).
• Popular uses:
  • Gluten-free baking (cookies, bread)
  • Sweet or savory pancakes
  • Tortillas
  • Falafel
  • Socca
  • Pasta
  • Crackers and chips
• Full fava bean flour guide.

25. Flaxseed meal (aka flaxseed flour)

• Flaxseed meal (sometimes called flaxseed flour) can be added to baked goods to boost fiber and protein content.
• Rich in omega-3 fatty acids, which can help reduce inflammation and may promote heart health.
• Popular uses:
  • Bread and baked goods
  • Egg substitute
  • Adding to smoothies, yogurt, and oatmeal 
  • Coating for meat or fish
  • Binder in meatloaf or meatballs
  • Salads
  • Pancakes or waffles
  • Homemade granola or energy bars
• Full flaxseed flour guide.

26. Fufu flour

• Made from plantains (tropical fruit), sometimes with other ingredients like cassava and potato flours.
• Popular in African dishes.
• Usually gluten-free, but be sure to check the ingredient list.
• Popular uses:
  • Fufu
  • Thickening soups and stews
  • Frying batters
  • Baking gluten-free pancakes, muffins, and bread
  • Baby food (often used as a base for homemade baby food in Africa)
  • Fufu chips or crackers
• Full fufu flour guide.

27. Gluten-free blend

• Many varieties of gluten-free flour blends exist; e.g., some are meant for baking, some are considered all-purpose, etc.
• Blend of flours will vary depending on the intended use – Bob’s Red Mill all-purpose blend (used in the nutrition chart below) contains garbanzo bean flour, potato starch, tapioca flour, whole grain sorghum flour, and fava bean flour.
• Popular uses:
  • Gluten-free bread
  • Banana bread
  • Cake
  • Cookies
  • Pancake
  • Muffins
  • Brownies
  • Pie crusts
  • Pizza crust
  • Pasta
• Full gluten-free blend flour guide.

28. Graham flour

• Similar to whole wheat flour, but ground more coarsely.
• Popular for making graham crackers, pie crusts, etc.
• Results in less-dense texture than if regular whole wheat flour was used.
• Popular uses:
  • Graham crackers
  • Graham pie crusts
  • Bread
  • Muffins
  • Cookies and biscuits
  • Pancakes and waffles
  • Meat or vegetable coatings
  • Granola bars
• Full graham flour guide.

29. Hemp flour

• Also called hemp protein powder, hemp flour is made from raw hemp seeds (from a cannabis plant that doesn’t contain enough of the psychoactive chemical THC to make you “high”) after cold pressing to make hemp seed oil.
• Very high in protein and fiber since it’s made from ground seeds.
• Note that Bob’s Red Mill brand states that hemp protein powder is no longer produced as gluten-free (likely from potential cross-contamination) but other varieties of hemp flour/protein powder might be certified as gluten-free depending on the processing methods.
• Popular uses:
  • Protein smoothies and shakes
  • Energy balls and bars
  • Pancakes and waffles
  • Muffins and quick breads
  • Cookies and brownies
  • Granola and granola bars
  • Vegan burgers and meatballs
  • Gluten-free bread and pizza crusts
  • Soups and stews
  • Salad dressings and dips
• Full hemp flour guide.

30. Instant flour

• Dissolves more quickly than regular enriched flour.
• Popular uses:
  • Cake and cupcake batters
  • Pancakes and waffles
  • Biscuits and scones
  • Breads
  • Cookies
  • Pie fillings and custards
  • Gravies and sauces
  • Creamy soups and chowders
  • Fried chicken breading and coatings
  • Tempura batter for vegetables and seafood
  • Bechamel and cheese sauces for pasta dishes
• Full instant flour guide.

31. Kamut flour

• Considered an ancient grain, kamut flour is a versatile whole grain used in pizza crust, bread, rolls, pancakes, waffles, and pastries.
• Also called Khorasan wheat, kamut flour is richer in protein and nutrients compared to traditional whole wheat flour.
• Some people find kamut easier to digest, even with gluten intolerance.
• Popular uses:
  • Bread (especially sourdough) and rolls
  • Pasta
  • Pizza dough
  • Muffins
  • Cookies
  • Cakes 
  • Pancakes and waffles
  • Crackers
  • Pie crusts
  • Tarts
• Full kamut flour guide.

32. Lupin flour

• Made from lupin beans (a legume similar to peanuts), lupin flour is very high in protein and fiber while being low in carbohydrates.
• Lupin flour is popular among keto dieters and can be used for baking bread, thickening soups and sauces, breading food for frying, and making cakes/pancakes, etc.
• Popular uses:
  • Gluten-free bread, including sandwich bread, bagels, and rolls
  • Cakes, cupcakes, and muffins
  • Cookies, brownies, and bars
  • Pizza crust, flatbread, and crackers
  • High-protein pasta, noodles, and dumplings
  • Pancakes, waffles, and crepes
  • Battered foods, such as onion rings, fish, and chicken
  • Soups, stews, and sauces as a thickener or binder
• Full lupin flour guide.

33. Millet flour

• Popular whole grain gluten-free option.
• Produces a “delicate crumb” texture suitable for gluten-free cakes.
• Popular Uses:
  • Gluten-free bread
  • Gluten-free cakes
  • Pizza crust
  • Pancakes and waffles
  • Muffins
  • Cookies
  • Crackers
  • Tortillas
  • Flatbreads
  • Porridge
  • Pilaf and stir-fry
  • Thickener in soups, stews, and sauces
• Full millet flour guide.

34. Mung bean flour

• Made from finely-ground mung beans, mung bean flour is made by extracting the starch from the beans. It’s more like a starch than a flour, and is used in many Asian dishes.
• Popular uses:
  • Pancakes
  • Gluten-free muffins
  • Bread
  • Crackers
  • Cookies
  • Mung bean flour noodles
  • Dumplings
  • Soups and stews
  • Pakoras (deep-fried fritters)
  • Falafel (using mung bean flour instead of chickpea flour)
• Full mung bean flour guide.

35. Noodle flour (aka pasta flour)

• Also called pasta flour, noodle flour is typically a blend of flours suitable for making homemade noodles that are strong yet versatile.
• King Arthur pasta flour blend (used in nutrition chart) contains unbleached flour, durum wheat flour, and semolina flour.
• Popular uses:
  • All types of pasta noodles (ravioli, lasagna, fettuccine, etc.)
  • Udon noodles
  • Ramen noodles
  • Dumplings (such as gyoza or potstickers)
  • Bread
  • Pizza crust
  • Stir-fry noodles (such as chow mein or lo mein)
• Full noodle flour guide.

36. Oat flour

• Naturally gluten-free (though you should choose certified gluten-free oat flour if you are gluten intolerant, since some oats are processed on machinery that also handles gluten).
• Adds flavor and nutritional value to baked goods.
• Popular uses:
  • Pancakes and waffles
  • Muffins and coffee cake
  • Gluten-free bread
  • Banana bread
  • Fruit crumbles
  • Gluten-free oatmeal cookies
  • Brownies
  • Crackers
  • Granola bars
  • Meatballs
  • Burgers
• Full oat flour guide.

37. Okara flour

• Okara is the leftover product made from tofu and soy milk production. It’s pulpy in texture and is dried and milled to make okara flour, which is gluten-free, high in protein, and low in carbs.
• Popular uses:
  • Brownies
  • Muffins
  • Bread
  • Cookies
  • Veggie burgers and meatballs
  • Pancakes and waffles
  • Crackers
  • Noodles
  • Tofu scramble
• Full okara flour guide.

38. Pastry flour

• Lower-protein flour blend suitable for making pastries and tender baked goods (less protein than all-purpose flour but more than cake flour).
• Can be whole-wheat or refined/enriched.
• Not gluten-free.
• Popular uses:
  • Croissants
  • Danish pastries
  • Puff pastry
  • Cookies
  • Biscuits
  • Shortbread
  • Scones
  • Cakes
  • Muffins
  • Tart shells and pie crusts
  • Quiches
• Full pastry flour guide.

39. Peanut flour

• Used to add protein and flavor to baked goods, as well as thickening sauces.
• Made from blanched peanuts which have been defatted (fat removed).
• Low-fat peanut butter alternative.
• Popular uses:
  • Peanut butter cookies
  • Chocolate peanut butter cake
  • Brownies
  • Muffins
  • Pancakes
  • Banana bread
  • Protein bars
  • Gluten-free bread
  • Peanut butter frosting
  • Peanut sauce for stir-fries and noodles (try this keto peanut sauce!)
• Full peanut flour guide.

40. Pecan flour

• Like other flours made from ground nuts and seeds, pecan flour is low in net carbs and is rich in healthy unsaturated fats. It’s keto and paleo-friendly and gluten-free, and can be used to make muffins, cakes, breads, cookies, and toppings for things like oatmeal.
• Popular uses:
  • Pancakes and waffles
  • Muffins
  • Cookies
  • Cakes
  • Bread
  • Oatmeal topping
  • Pie crusts
  • Brownies
  • Crackers
  • Pizza crust
  • Coating for fish or chicken
• Full pecan flour guide.

41. Potato flour

• Popular gluten-free flour used to make moist gluten-free grains with long shelf life.
• Naturally rich in nutrients, fiber, vitamins, and iron.
• Different from potato starch, which is the starchy portion removed from potatoes and is used as a thickening agent in cooking and baking.
• Popular uses:
  • Potato bread and rolls
  • Potato pancakes (latkes)
  • Potato gnocchi
  • Dumplings
  • Croquettes
  • Pizza crust
  • Tortillas
  • Muffins, scones, and biscuits
  • Potato donuts
  • Potato soup (with potato flour as a thickener)
• Full potato flour guide.

42. Quinoa flour

• Made from ground quinoa, a pseudograin (not actually a grain but a seed).
• Rich in iron, protein, and fiber.
• Naturally gluten-free.
• Can be used in gluten-free baking as well as savory dishes.
• Popular uses:
  • Quinoa flour bread
  • Flatbread
  • Pizza crust
  • Cookies
  • Brownies
  • Muffins
  • Crackers
  • Pancakes, crepes and waffles
  • Tortillas
  • Pasta
• Full quinoa flour guide.

43. Red wheat flour

• Made from hard red wheat berries, which are high in protein (around 12-13%).
• Described as having a “pleasantly bitter” taste and can be used where you use regular whole wheat flour.
• Popular uses:
  • Bread
  • Pizza dough
  • Pancakes and waffles
  • Muffins and quick breads
  • Cookies
  • Bars
  • Pasta
  • Crackers
  • Tortillas
  • Pie crusts
  • Cakes and cupcakes
  • Thickener for sauces and gravies
  • Coating for fried foods
• Full red whole wheat flour guide.

44. Rice flour

• One of the more popular gluten-free flours, rice flour is made from ground white rice. (You can also find brown rice flour made from brown rice.)
• Can be used as a thickening agent, but is different from rice starch.
• Popular uses:
  • Cakes and cupcakes
  • Pancakes and waffles
  • Cookies
  • Brownies
  • Dumplings
  • Noodles
  • Pizza crust
  • Thickener for sauces
  • Breading for chicken or fish
• Full rice flour guide.

45. Rye flour

• Used to make rye bread, sourdough, crackers, and more.
• Lower in gluten compared to all-purpose flour, but isn’t gluten-free.
• Richer in nutrients and fiber compared to all-purpose flour.
• Popular uses:
  • Rye bread
  • Sourdough bread
  • Pumpernickel
  • Stollen (German Christmas bread)
  • Muffins
  • Crackers
  • Bagels
  • Flatbread
  • Pancakes and waffles
  • Dumplings
  • Cookies
  • Pie crust
  • Pizza crust
• Full rye flour guide.

46. Self-rising flour

• Enriched flour that also contains baking powder and salt mixed throughout to make things like biscuits and other rising breads.
• Can also be used in cakes and pie crusts.
• Popular uses:
  • Biscuits
  • Pancakes and waffles
  • Scones
  • Muffins
  • Quick breads (such as banana bread or zucchini bread)
  • Dumplings
  • Thin pizza crusts
  • Donuts
  • Churros
  • Coating for fried chicken and onion rings
  • Hushpuppies (a type of fried cornbread)
  • Fritters (such as apple fritters or corn fritters)
  • Tempura batter (for frying vegetables or shrimp)
• Full self-rising flour guide.

47. Semolina flour

• Flour made from hard durum wheat that is high in gluten.
• Coarse texture with a yellow color and is primarily used to make couscous and pasta.
• Popular uses:
  • Couscous
  • Gnocchi
  • Pasta
  • Pizza crust
  • Bread and rolls
  • Cakes and cookies
  • Cream of wheat porridge
  • Puddings
• Full semolina flour guide.

48. Sesame flour

• Gluten-free flour made from defatted sesame seeds.
• Rich in fiber and protein.
• Good alternative to almond flour.
• Popular uses:
  • Sesame flour bread
  • Cookies
  • Muffins
  • Pancakes
  • Crackers
  • Crispy chicken or other meats
• Full sesame flour guide.

49. Sorghum flour

• Made from sorghum, a gluten-free cereal grain.
• Higher in nutrients like protein and iron compared to quinoa.
• Popular uses:
  • Bread
  • Pizza Crust
  • Pancakes
  • Muffins
  • Waffles
  • Cake
  • Cookies
  • Brownies
  • Tortillas
  • Biscuits
  • Thickener in soups, stews, and gravies
  • Coating for fried foods like chicken or fish
• Full sorghum flour guide.

50. Soy flour

• Higher in protein and lower in carbs compared to wheat flour.
• Can replace some of the wheat flour in recipes (up to 30%, per one manufacturer).
• Popular uses:
  • Gluten-free bread
  • Pancakes and waffles
  • Cakes
  • Muffins
  • Cookies
  • Candy
  • Fudge
  • Frozen desserts
  • Pizza crust
  • Pasta
  • Binder in meatloaf and meatballs
  • Thickener in sauces, soups, and gravies
• Full soy flour guide.

51. Spelt flour

• Made from a type of whole grain wheat, spelt is lower in gluten than regular wheat flour.
• Popular for making cookies, bread, muffins, and waffles.
• Has a slightly sweet, nutty flavor.
• Popular Uses:
  • Bread
  • Cakes
  • Pizza crust
  • Muffins
  • Pancakes and waffles
  • Pasta
  • Flatbreads
  • Tortillas
  • Crackers
  • Pie crust
  • Cookies
  • Brownies
  • Fruit crumbles and crisps
• Full spelt flour guide.

52. Sprouted flour

• Sprouted flour contains more nutrients and fewer carbs compared to unsprouted grains.
• Sprouting is the process of letting a whole grain seed begin to sprout by providing warmth and moisture. Unsprouted grains aren’t allowed to sprout before being made into flour.
• Not gluten-free.
• Popular uses:
  • Sprouted bread
  • Banana and zucchini bread
  • Muffins
  • Pancakes and waffles
  • Pizza crust
  • Tortillas
  • Crackers
  • Bagels
  • Cinnamon rolls
• Full sprouted flour guide.

53. Sunflower seed flour

• Very low carb (3 grams of net carbs per serving) flour that is gluten-free and high in healthy unsaturated fats.
• Popular uses:
  • Sunflower seed bread and bagels
  • Muffins
  • Crackers
  • Pancakes and waffles
  • Energy balls
  • Cookies
  • Keto pizza and pie crusts
  • Brownies
  • Biscuits
  • Coating for protein and vegetables before frying
• Full sunflower seed flour guide.

54. Tapioca flour (aka Tapioca starch)

• Made from tapioca, which is derived from the cassava root.
• Used in gluten-free cooking, baking, and frying.
• Excellent binding qualities give baked goods a desirable texture.
• Popular uses:
  • Pão de Queijo (Brazilian cheese bread)
  • Bubble tea
  • Tortillas
  • Crepes
  • Thickener for fruit pie fillings (instead of cornstarch or flour)
  • Gluten-free baked goods (cookies, cakes, and bread)
  • Chicken or vegetable pot pie
  • Puddings and custards 
  • Stir fry and sauce thickener
• Full tapioca flour guide.

55. Teff flour

• An ancient gluten-free grain that originated in Ethiopia.
• Good source of iron and fiber.
• Popular uses:
  • Injera (Ethiopian crepe-like flatbread) 
  • Muffins
  • Pancakes and waffles
  • Brownies
  • Quick breads
  • Porridge
  • Cookies
  • Pie and quiche crust
  • Thickener in sauces, soups, and stews
• Full teff flour guide.

56. Tigernut flour

• Also called chufa nut flour, tiger nut flour is made from ground tubers that grow on a plant called the yellow nutsedge. 
• Tigernut flour is naturally gluten-free and is relatively low in carbohydrates compared to many wheat-based flours.
• Popular uses:
  • Pancakes and waffles
  • Muffins
  • Bread
  • Cookies
  • Brownies
  • Cake
  • Pie crust
  • Tortillas
  • Crackers
  • Breading for chicken or shrimp
  • Pizza crust
• Full tigernut flour guide.

57. Tipo 00 (Italian Double Zero)

• Popular for making pizza dough, bread, and pasta.
• Made from “soft” wheat, which is lower in gluten.
• Designed for high-heat ovens (500-600 degrees Fahrenheit).
• Popular uses:
  • Fresh pasta
  • Pizza dough
  • Light and fluffy breads
  • Thickening sauces and soups
  • Cakes and pastries
  • Gnocchi
  • Crackers
  • Italian cookies like biscotti and shortbread
• Full Tipo 00 flour guide.

58. Vital wheat gluten flour

• Very high in gluten, giving it an elastic texture.
• Can be added to dough to give it more volume by trapping more gas and steam.
• Popular uses:
  • Bread
  • Bagels
  • Pizza crust
  • Pasta
  • Seitan and meat substitutes
  • Binder for meatballs, veggie burgers, and tofu
• Full vital wheat gluten flour guide.

59. White whole wheat flour

• A type of whole wheat flour that has a lighter color and more mild taste compared to whole wheat flour.
• Naturally lighter in color than whole wheat flour without bleaching.
• Popular uses:
  • Whole wheat bread
  • Muffins (blueberry, banana, etc.)
  • Pancakes and waffles
  • Cookies (chocolate chip, oatmeal, etc.)
  • Brownies and bars
  • Pizza dough
  • Biscuits and scones
  • Tortillas and wraps
  • Quiche and savory tarts
  • Soups and stews (as a thickener)
• Full white whole wheat flour guide.

60. Whole wheat flour

• Uses the entire wheat kernel, making it higher in protein, fiber, and other nutrients compared to enriched flour.
• Due to its denser texture, products made with whole wheat flour might not rise as much as those made with enriched/white flour.
• Popular uses:
  • Whole wheat bread 
  • Whole wheat pizza crust
  • Pancakes, waffles, and crepes
  • Muffins and scones
  • Biscuits
  • Tortillas
  • Crackers
  • Bagels and pretzels
  • Cookies
  • Cakes
  • Brownies
  • Pie crust
  • Pasta
  • Dumplings
• Full whole wheat flour guide.

61. Whole wheat pastry flour

• Made with soft wheat, which is lower in gluten and more “light” and delicate.
• Ideal for making cookies, pancakes, muffins, brownies, pie crusts, and more.
• Popular uses:
  • Muffins
  • Scones
  • Pancakes and waffles
  • Quick breads (e.g. banana bread, zucchini bread)
  • Cookies
  • Pie crusts
  • Biscuits
  • Cakes
  • Brownies
  • Crackers
  • Breaded and fried foods (e.g. chicken tenders, onion rings)
• Full whole wheat pastry flour guide.

What Is Flour, Exactly?

Flour is made by grinding grains, nuts, seeds, beans, or even exotic ingredients like crickets into a fine powder. 

Popular high-level classifications of flour

Before we get into the many different types of flour, let’s cover some broader classifications of flour. These classifications aren’t necessarily types of flour but explain either how the flour is made or what it’s best used for.

Organic flour

Organic flours are made with grains that haven’t been treated with pesticides and are grown in soil that has only been fertilized by natural substances such as compost, worm castings, and manure (don’t worry, these don’t make their way into your flour!).

Bread flour

Bread flour is higher in protein compared to other types of flour and is best suited for making bread. Bread flour is typically between 12-14% protein and is higher in gluten, a protein that gives bread its chewy and airy texture once it’s baked.

You can find gluten-free bread flour, but the protein won’t come from gluten in those cases.

Cake flour

The opposite of bread flour, cake flour is low in protein and has a finer, lighter texture more suitable for baking cakes. Instead of a chewy texture, cake flour yields a light, tender, and moist result.

Pastry flour

Pastry flour is similar to cake flour, but it’s a little higher in protein (around 9% protein for pastry flour and around 7-8% protein for cake flour). Pastry flour is ideal for making pie crusts, biscuits, muffins, and other pastries (things made with dough that contains flour, water, and shortening).

Bleached flour vs. Unbleached flour

All flours will end up turning white (bleaching) when they’re exposed to air. Some types of flours are bleached to speed up the process using chemical agents like chlorine dioxide or benzoyl peroxide.

Bleached flour can result in products with a softer texture and more volume compared to using unbleached flour. The main purpose of bleaching flour is for aesthetic purposes and it doesn’t change the nutritional value compared to unbleached flour.

All-purpose flour

Perhaps the most popular type of flour, all-purpose flour (also called “white flour” or AP flour) is made with a blend of both soft and hard wheat (soft wheat=low gluten content, hard wheat=high gluten content). The result is a versatile flour that can be used for a variety of products including cookies, bread, muffins, pizza crust, and more.

All-purpose flour is made from refined wheat (also called enriched wheat), which means the outer layers of the wheat kernel have been removed to result in a finer texture and lower protein content.

Refined/enriched wheat flours

If flour isn’t made from the entire part of the grain (whole grain), it’s considered refined. Refining a wheat kernel removes the outer portions such as the bran and the germ, leaving the lower-protein and lower-nutrient parts from which to make flour.

Because nutrients are lost during the refining process, the process of enrichment adds some nutrients back in, such as folic acid, riboflavin, and iron.

Whole wheat flour (including white & red whole wheat)

Unlike refined flour, whole wheat flour uses the whole part of the wheat kernel – the bran, endosperm, and germ (refined flour only uses the endosperm). The result is a denser, higher-protein, higher-fiber grain that is darker in color compared to enriched flour.

Most regular whole wheat flour in the United States is made from hard red wheat, which is higher in protein and gluten than hard white wheat (white whole wheat flour is made from hard white wheat). 

Hard red wheat is ideal for harder types of artisan bread, while lower-protein hard white wheat is better for making softer bread like dinner rolls. Hard red wheat can also be described as having a nuttier, more bitter flavor compared to hard white wheat.

Spring vs. winter wheat

Some types of flour specify which type of wheat was used to make the flour. Spring wheat is planted in the spring and usually harvested in the fall, while winter wheat is planted in the winter and harvested in the late spring to early summer.

Spring and winter wheat can be hard (high in gluten) or soft (lower in gluten) depending on the type that’s planted.

Gluten-free flours

Gluten-free flours are made from sources that don’t contain the protein gluten. Gluten is found in wheat, rye, and barley, so gluten-free flours won’t contain these ingredients.

Role of gluten in flour

Gluten is a protein in certain grains (wheat, rye, and barley). Gluten acts as an elastic “glue” that binds the ingredients in baked products together, which helps give regular wheat bread its soft and chewy texture.

You can make baked goods without gluten, but the texture will be different compared to those containing gluten. 

If you have a gluten intolerance, sensitivity, or allergy, you’ll need to rely on gluten-free products, including gluten-free flours.

Nutritional information table (Calories, carbs, fiber, sugar, fat, protein, GI)

Notes on glycemic index

• The glycemic index (GI) is a measure of how much a single food affects your blood sugar levels compared to pure glucose, which has a GI of 100. Nutrients that can lower glycemic index are protein, fat, and fiber (they’re digested more slowly and result in a slower rise in blood sugar).

• It’s challenging to find accurate measures of the glycemic index for all types of flours. We used the most reputable sources possible for this article, but note that some GI scores might be a broad range or not accurate. For GI scores from a somewhat questionable source, there will be a ? after the score.

• For flours that didn’t have any reputable sources for GI scores (or none could be found), there is a N/A. 

• For flours where there isn’t a reputable source for GI but there is for the flour’s source (e.g. there isn’t a reputable source for the GI of apple flour but there is for apples), the GI of the source is listed. The GI for the flour will likely be a bit higher because it’s finely ground so it’s digested and absorbed more quickly than the whole food.

• For flours where a GI isn’t available for the flour or the flour’s source, and can be somewhat accurately be estimated, there will be a likely low, medium, or high.
  • Low GI: 1 to 55. 
  • Medium GI: 56 to 69
  • High GI: 70 and higher

Table notes:
Serving size ¼ cup=~30 g or ~1 oz. unless otherwise stated
***=reliable info not available

Flour	Calories	Carbs	Fiber	Sugar	Fat	Protein	GI
All-purpose flour	120	24 g	1 g	0 g	0.5 g	4 g	85
Almond flour	160	6 g	4 g	2 g	12 g	6 g	Almonds=15
Amaranth flour (whole grain)	140	25 g	4 g	1 g	2 g	5 g	107?
Apple flour	100	20 g	4 g	20 g	1 g	0 g	Raw apples = 36 +/- 2
Arrowroot flour (1 tbsp)	35	8 g	0 g	0 g	0 g	0 g	14
Banana flour	160	40 g	<1 g	0 g	0 g	1 g	Unripe bananas = 42
Barley flour	110	24 g	3 g	0 g	0.5 g	3 g	30
Bread flour	130	26 g	1 g	0 g	0.5 g	5 g	90
Brown rice flour	150	32 g	1 g	0 g	1 g	3 g	Brown rice =50
Buckwheat flour	140	29 g	9 g	0 g	0.5 g	4 g	35-71?
Bulgur wheat (flour)	160	35 g	5 g	0 g	0.5 g	4 g	48
Cake flour	120	26 g	1 g	0 g	0 g	4 g	Likely at least 85 (GI of AP flour)
Cashew flour	160	10 g	0 g	2 g	14 g	6 g	Cashews = 25
Cassava flour	130	31 g	2 g	0 g	0 g	0 g	46
Chapati flour	110	23 g	3 g	2 g	0.5g	4 g	52 +/- 4 for prepared chapati
Chestnut flour	100	22 g	3 g	6 g	1 g	2 g	30
Chickpea (garbanzo) flour	120	21 g	5 g	1 g	1.5 g	5 g	35
Coconut flour	120	18 g	10 g	6 g	3 g	6 g	45
Corn flour (whole grain)	120	24 g	3 g	1 g	1 g	2 g	70
Cricket flour (cricket powder)	160	4 g	2 g	0 g	6 g	22 g	N/A
Dal flour	***	***	***		***	***	N/A
Durum flour	110	22 g	1 g	1 g	0 g	4 g	44-60
Einkorn flour	100	20 g	2 g	0 g	0.5 g	4 g	40-45
Fava bean flour	100	18 g	8 g	2 g	0 g	8 g	Fava beans=40
Flaxseed flour (meal)	140	8 g	6 g	0 g	9 g	6 g	Flaxseed = 35
Fufu flour	106	25 g	1.5 g	0 g	0 g	3.5 g	84
Gluten-free blend (all-purpose)	120	25 g	4 g	0 g	0.5 g	3 g	N/A
Graham flour	110	23 g	4 g	0 g	0.5 g	4 g	N/A
Hemp flour (also called hemp protein powder)	120	13 g	11 g	1 g	2 g	12 g	Hemp seed=4
Instant flour	100	22 g	<1 g	0 g	0 g	3 g	Likely high (AP flour=85)
Lupin flour	84	11 g	9 g	0 g	1.5 g	10 g	Likely low
Kamut flour	110	21 g	5 g	0 g	0.5 g	5 g	40
Millet flour	150	31 g	1 g	0 g	2 g	4 g	~53
Mung bean flour	***	***	***	***	***	***	Mung beans = 25-31
Noodle flour	110	22 g	1 g	0 g	0 g	4 g	Likely high
Oat flour	120	22 g	3 g	0 g	2 g	4 g	44
Okara flour	70	12 g	10 g	0 g	1 g	3.5 g	Likely moderate
Pastry flour	120	26 g	1 g	0 g	0.5 g	3 g	Likely high (AP flour=85)
Peanut flour	130	9 g	4 g	3 g	4 g	15 g	Peanuts = 15
Pecan flour	160	3 g	3 g	<1 g	16 g	3 g	Pecans = 10
Potato flour	160	38 g	3 g	0 g	0 g	3 g	95
Quinoa flour	100	19 g	3 g	1 g	1 g	4 g	40-53
Red whole wheat flour	140	27 g	5 g	0 g	0.5 g	6 g	59-84
Rice flour (white)	150	33 g	0 g	0 g	0 g	3 g	88-95
Rye flour (dark)	110	23 g	3 g	0 g	0 g	4 g	45-50
Self-rising flour	110	22 g	<1 g	0 g	0 g	3 g	Likely high
Semolina flour	160	33 g	1 g	0 g	1 g	6 g	54-66
Sesame flour (2 tbsp.)	115	11 g	5 g	0 g	4 g	12 g	Sesame seeds = 35
Sorghum flour	130	28 g	2 g	0 g	0.5 g	3 g	66-70
Soy flour	140	10 g	3 g	0 g	6 g	12 g	25
Spelt flour	110	23 g	4 g	0 g	0 g	4 g	55-67
Sprouted flour	100	20 g	3 g	0 g	1 g	4 g	Likely low-moderate
Tapioca flour (starch)	110	27 g	0 g	0 g	0 g	0 g	70
Sunflower seed flour	180	6 g	3 g	<1 g	16 g	6 g	Sunflower seeds = 35
Teff flour	130	27 g	2 g	1 g	1 g	4 g	57
Tigernut flour	130	14 g	3 g	5 g	7 g	1 g	Likely low
Tipo 00 (Italian Double Zero)	100	21 g	<1 g	0 g	0.5 g	3 g	Likely moderate-high
Vital wheat gluten flour	120	4 g	0 g	0 g	1 g	23 g	Likely low
White whole wheat flour	110	22 g	3 g	0 g	1 g	4 g	Likely moderate-high
Whole wheat flour	140	27 g	5 g	0 g	0.5 g	6 g	59-84
Whole wheat pastry flour	110	23 g	3 g	0 g	0.5 g	4 g	Likely moderate-high

Baking information table

A few points to note for this next table, which tells you 1) Whether each flour can be substituted for all-purpose flour (and vice versa). 2) How absorbent the flour is (which affects how much you’ll need to adjust the liquids in your recipe). 3) The shelf life of the flour in your pantry.

• Any gluten-free flour (see next table for diet and allergy info) on this list will work very differently from all-purpose flour in baking, and baked goods will not rise as they do with gluten-containing flours. So, even if you can substitute 100% of your all-purpose with gluten-free flour on the list, it is best to only do so for recipes that do not need to rise (non-yeast recipes).

• The majority of non-gluten flours should not be subbed directly with all-purpose in recipes designed for all-purpose flour, but instead should be used as a percentage in a mix along with all-purpose or a gluten-free all-purpose flour mix. 

• As always, the best way to use alternative flours is to follow recipes specifically designed for them.

• Our liquid absorbency estimate is based on an amalgamation of the water absorption capacity of the flour, oil absorption capacity, swelling capacity, hydrophobia of some flours, and our own baking experience. The low, medium, and high value is based on all-purpose flour being medium absorbency and comparing it to that. 

• Absorbency when mixing/baking is often affected by time, agitation such as stirring, and heat, and we have tried to make note of those where possible. 

• Absorbency depends on multiple factors, such as the presence of damaged starch, protein levels, fiber levels, fat content, and how all of those components behave. Depending on the brand or processing method of the flour, your liquid absorbency may vary.

• Pantry life is unopened, sealed, and not refrigerated. All alternative flours will last longer in the fridge or freezer. 

Flour	All-purpose substitute?	Absorbency	Pantry life
All-purpose flour	N/A	Medium	6-8 months
Almond flour	100% almond can technically replace 100% all-purpose but will yield a greasy bake.	Medium	2-4 months
Amaranth flour (whole grain)	You can do 100% amaranth for 100% all-purpose, but it will be really dense with a strong flavor. Better to do 25% amaranth and 75% almond.	Just above medium	4-6 months
Apple flour (apple pomace flour/dried apple pomace)	Can be switched 1:1 and the liquid adjusted, but due to its sweet flavor, it is better to replace just 25% of the all-purpose.	High	12-24 months (often used in baked goods with all-purpose flour to extend its shelf life!)
Arrowroot flour	50% (example: for every cup of all-purpose, use ½ a cup of arrowroot instead)	High	2-4 years, though may lose effectiveness after 2.
Banana flour	75% (example: if the recipe says 1 cup of all-purpose, use ¾ cup of banana flour)	Usually high (the riper the banana was when the flour was made, the less water it absorbs due to less starch!)	6-12 months
Barley flour	Swap 25-50% of your all-purpose flour 1:1 for barley flour. You can swap 100% of it, but it will greatly change the product’s density.	Medium-high	3 months
Bread flour	100% bread flour can be subbed for 100% of the all-purpose flour and vice versa. Dough made with all-purpose will have less ‘chew’	Medium, but slightly higher than all-purpose, needing slightly more liquid.	6 months
Brown rice flour	100% rice flour can be subbed for 100% all-purpose and vice versa, but adjust the liquid accordingly.	Low	Up to 6 months
Buckwheat flour	100% all-purpose can be switched to buckwheat, with more liquid added. Due to buckwheat’s strong flavor, it’s better to start by switching 25% of your all-purpose 1:1 for buckwheat and working up.	Medium-high – the liquid also takes a bit longer to absorb, so important to rest it for 15 mins after mixing.	1 month
Bulgur wheat (flour)	100% bulgur can be swapped for 100% all-purpose in most recipes.	Medium	6 months
Cake flour	1 cup plus 2 tablespoons of cake flour for every 1 cup of all purpose.  Better to mix 50% cake flour and 50% bread flour as an all-purpose substitute.	Medium, but higher than all-purpose.	6 months
Cashew flour	Can substitute 100% all-purpose for cashew, but the bake will be much greasier and may need extra binding ingredients.	Low-medium	3 months
Cassava flour	75% cassava flour for 100% all-purpose flour (example – if the recipe says 1 cup all-purpose, use ¾ cup cassava instead)	High	1-2 years
Chapati flour	100% chapati can be switched with 100% all-purpose but may need a little more liquid.	Medium to high	6-8 months
Chestnut flour (NOT water chestnut flour)	Swap 50% of your all-purpose for 50% of chestnut flour, and work up or down from there. The flour can vary when it comes to baking properties, so it is better to get a feel for it and its strong flavor before using 100%	Unknown – varies depending on processing.	2 months
Chickpea (garbanzo) flour	75% chickpea flour for 100% all-purpose (example – if the recipe says 1 cup of all-purpose, use ¾ cup chickpea flour)	Medium-high	6 months
Coconut flour	You can replace 100% of all-purpose flour with 25% coconut flour (example: the recipe calls for 1 cup all-purpose, use ¼ cup coconut)	High, so you may need to add extra liquid ingredients.	1-2 years
Corn flour (whole grain)	50% corn flour for 100% all-purpose (example: the recipe calls for 1 cup of all-purpose use ½ cup of corn flour)	Medium	1 year
Cricket flour (cricket powder)	Substitute up to ⅓ of your all-purpose flour 1:1 with cricket flour to boost nutrition in the bake. Any more will mess with structure and taste.	Medium	7-18 months
Dal flour (urad dal flour/black lentil flour/gram flour)	Use ½ the amount of dal flour if subbing for all-purpose, but it is not recommended due to the vast flavor differences. There are better substitutes for either flour!	Medium-high	6 months
Durum flour	100% durum can be swapped with 100% all-purpose. Better for rustic breads and savory dishes.	Medium	1-2 years
Einkorn flour	If swapping 100% for all-purpose, you need to use at least 20% less water or add some coconut flour to absorb the excess water.	Low-medium	6 months
Fava bean flour	25-50% fava bean flour for 100% all-purpose flour due to higher liquid absorbency.Due to its strong flavor, best to use just 25% fava bean flour when creating a gluten-free flour mix.	High	6 months
Flaxseed flour (meal)/ Linseed meal	Due to its high water absorption and strong taste, swap just 25% of the all-purpose flour or GF flour mix for flax meal, and adjust the liquid.	High	3-6 months
Fufu flour	Best to use with recipes specific to this flour, but you can switch out 25% of your gluten-free flour mix/all-purpose for fufu flour.	High	Up to 2 years
Gluten-free blend	100% all-purpose flour can be replaced with 100% all-purpose gluten-free blends.	Mostly medium, some may be higher.	3-6 months
Graham flour	100% graham can be switched for 100% all-purpose, but you may need to add more liquid.	Medium, but higher than all-purpose	1-3 months
Hemp flour (also called hemp protein powder)	Swap 25% of the flour in your recipe for hemp flour for extra nutrition, and work your way up or down. Not recommended to swap 100%.	High	1 year
Instant flour (wondra flour)	Can be subbed for cake flour at a 100% ratio.  As an all-purpose sub: 1 cup plus 2 tablespoons for every 1 cup of all-purpose, but won’t work well for bread.	Medium to high	6 months
Lupin flour	Due to its strong taste, best to only sub up to 50% of your all-purpose flour with lupin flour.	High	18-24 months
Kamut flour	75% kamut to all-purpose (example: if the recipe needs 1 cup of all-purpose, use ¾ cup of kamut instead)	Medium, but slightly higher than all-purpose	6 months
Millet flour	100% of all-purpose flour can be subbed for millet flour, but it is better to use 50% millet flour and 50% all-purpose, or gluten-free all-purpose.	Medium	2 months
Mung bean flour (Moong dal)	100% all-purpose can be switched to 100% mung bean flour if you are okay with the flavor.	Medium	6 months
Noodle flour (pasta flour blend)	You can swap in 100% noodle flour for 100% all-purpose flour, but as the noodle is specifically designed for pasta, this is what it should be used for.	Medium	6 months
Oat flour	100% swap with all-purpose if done by weight. If done by cup, you need 1 ⅓ cup of oat flour for every 1 cup of all-purpose.	High	2 months
Okara flour	Swap out 20% of your all-purpose flour for okara flour for added nutrition. Use okara only as the primary flour in recipes designed for it.	High	18 months
Pastry flour	100% of your all-purpose flour can be switched for pastry flour	Medium	6-12 months
Peanut flour	You can substitute 100% of your all-purpose flour for peanut flour, but you may need to adjust the fat ingredients to avoid a greasy bake	High – Varies depending if it is defatted or partially defatted.	1 year
Pecan flour (pecan meal)	You can swap it 100% 1:1 and add more binding agents, but it is better to replace 25%-50% of the flour in a recipe with pecan flour.	Medium	3 months
Potato flour	You can substitute 20% of the flour in the recipe for potato flour.	High	6 months
Quinoa flour	Replace 25%- 50% of your all-purpose or gluten-free blend with quinoa flour	High	6-12 months
Red whole wheat flour	You can substitute 100% for all-purpose, but the bake will be denser and darker. The best mix is 50% red wheat and 50% of all-purpose flour or pastry flour.	Medium (a little higher than all-purpose). Rest for 30 mins after mixing for the liquid to absorb.	3 months
Rice flour (white)	Swap 30% of the all-purpose flour for rice flour, or make a gluten-free flour mix with 30% rice flour. It doesn’t bake well at 100%.	Medium-high	3-6 months
Rye flour (dark)	25% more rye flour than all-purpose (example: Recipe calls for 1 cup of all-purpose, use 1 ¼ cups rye) – warning, the flavor will be intense.	Medium-high	12 months
Self-rising flour	1:1 substitute for all-purpose, and eliminate the rising ingredients (baking powder/soda)	Medium	3 months
Semolina flour	1:1 substitute for all-purpose	Medium	1 year
Sesame flour	Replace 25% of the all-purpose flour or gluten-free flour blend with sesame flour, and increase the liquids.	High	6 months
Sorghum flour	Replace 25% of the all-purpose flour or gluten-free flour blend with sorghum flour (any more will produce a sour flavor and weird mouth feel)	Low – medium	1-3 months
Soy flour	Swap 30% of your all-purpose flour for soy flour.	High	3-6 months
Spelt flour	100% of your all-purpose flour can be swapped with 100% spelt flour	Low – use 10-25% less water.	3-6 months
Sprouted flour	You can substitute 100% of your all-purpose flour for sprouted flour.	Low	3-6 months
Tapioca flour (starch)	You can substitute this 1:1 for all-purpose flour, but it will make the bake gummier.	High	1-3 years
Sunflower seed flour	You can swap 100% of your all-purpose flour for sunflower seed flower, and adjust your liquids and binders.	Medium	6 months (if refrigerated – could not find a value for pantry storage)
Teff flour	Replace 25% of your all-purpose flour with teff flour.	High	12 months
Tigernut flour	75% tigernut flour to replace 100% all-purpose, so if the recipe says 1 cup of all-purpose, use ¾ cup tigernut flour.	Low	12 months
Tipo 00 (Italian Double Zero)	100% all-purpose can be replaced with 100% Tipo 00. It will create a slightly different texture in baked goods.	Medium	6-12 months
Vital wheat gluten flour	Not a substitute or stand-alone flour – designed as an addition for low gluten flours to increase gluten content	High	1-7 years, depending on the brand
White whole wheat flour	You can replace 100% of your all-purpose flour for white whole wheat flour	Medium	3-6 months
Whole wheat flour	You can substitute 100% for all-purpose, but the bake will be denser and darker. The best mix is 50% whole wheat and 50% of all-purpose flour or pastry flour. Rest for 30 mins after mixing.	Medium (a little higher than all-purpose)	3 months
Whole wheat pastry flour	100% all-purpose can be swapped with 100% whole wheat pastry flour, but it works better in light baked goods rather than breads.	Medium	3 – 6 months

Diet and allergen table

Allergens

• It should be noted that it’s possible to develop an allergy to any food, which could make one of these flours an allergenic food depending on the person. For the sake of this article, we’ll be noting if the listed flour is a source of the top 9 most common food allergens:

1. Milk
2. Eggs
3. Fish 
4. Crustacean shellfish 
5. Tree nuts (e.g., almonds, walnuts, pecans)
6. Peanuts
7. Wheat
8. Soybeans
9. Sesame (effective 1/1/23)

If the listed flour isn’t a source of these allergens, it will say “No” in the allergen box.

Keto-friendly

A keto diet is very low in carbs, typically fewer than 50 grams per day. Whether or not a flour fits into your keto lifestyle will depend on your daily carb goals and your typical diet. 

We’ll be listing flours as keto-friendly if they contain 10 grams or fewer of net carbs per serving, but note that some keto dieters might avoid flours with that amount and opt for those in the lower end of the range, such as <5 grams of net carbs per serving.

Paleo-friendly

A paleo diet excludes all grains, legumes, and soy, as well as “pseudo-grains” or “pseudocereals” like quinoa. While a paleo diet is naturally gluten-free, that doesn’t mean that gluten-free flours are paleo-friendly (e.g. quinoa and quinoa flour).

Some paleo dieters might include ancient grains in their diet, but for this article’s purpose, any type of grain is considered not paleo-friendly.

	Allergens	Gluten-free?	Keto-friendly?	Paleo-friendly?
All-purpose flour	Wheat	No	No	No
Almond flour	Tree nuts	Yes	Yes	Yes
Amaranth flour (whole grain)	None	Yes	No	No
Apple flour	None	Yes	No	Yes
Arrowroot flour (1 tbsp)	None	Yes	No	Yes
Banana flour	None	Yes	No	Yes
Barley flour	None	No	No	No
Bread flour	Wheat	No	No	No
Brown rice flour	None	Yes	No	No
Buckwheat flour	None	Yes	No	No
Bulgur wheat (flour)	Wheat	No	No	No
Cake flour	Wheat	No	No	No
Cashew flour	Tree nut	Yes	Yes	Yes
Cassava flour	None	Yes	No	Yes
Chapati flour	Wheat	No	No	No
Chestnut flour	Tree nut	Yes	No	Yes
Chickpea (garbanzo) flour	None	Yes	No	No
Coconut flour	Tree nut	Yes	Yes	Yes
Corn flour (whole grain)	None	Yes	No	No
Cricket flour (cricket powder)	Shellfish (possibly)	No	Yes	Yes
Dal flour	None	***	Not likely	No (made from lentils)
Durum flour	Wheat	No	No	No
Einkorn flour	Wheat	No	No	No
Fava bean flour	None	Yes	Borderline yes with 10 grams of net carbs	No
Flaxseed flour (meal)	None	Yes	Yes	Yes
Fufu flour	None	Yes*	No	Yes
Gluten-free blend (all-purpose)	None	Yes	No	No
Graham flour	Wheat	No	No	No
Hemp flour (also called hemp protein powder)	None	No*	Yes	Yes
Instant flour	Wheat	No	No	No
Lupin flour	None	Yes	Yes	No
Kamut flour	Wheat	No	No	No
Millet flour	None	Yes	No	No
Mung bean flour	None	Yes	Not likely (no info available)	No
Noodle flour	Wheat	No	No	No
Oat flour	None	Yes*	No	No
Okara flour	Soy	Yes	Yes	No
Pastry flour	Wheat	No	No	No
Peanut flour	Peanuts	Yes	Yes	No
Pecan flour	Tree nuts	Yes	Yes	Yes
Potato flour	None	Yes	No	No
Quinoa flour	None	Yes	No	No (pseudocereal grain)
Red whole wheat flour	Wheat	No	No	No
Rice flour (white)	None	Yes	No	No
Rye flour (dark)	None	No	No	No
Self-rising flour	Wheat	No	No	No
Semolina flour	Wheat	No	No	No
Sesame flour (2 tbsp.)	Sesame	Yes	Yes	Yes
Sorghum flour	None	Yes	No	No
Soy flour	Soy	Yes	Yes	No
Spelt flour	Wheat	No	No	No
Sprouted flour	Wheat	No	No	No
Tapioca flour (starch)	None	Yes	No	Yes
Sunflower seed flour	None	Yes	Yes	Yes
Teff flour	None	Yes	No	No
Tigernut flour	None	Yes	No	Yes
Tipo 00 (Italian Double Zero)	Wheat	No	No	No
Vital wheat gluten flour	Wheat	No	Yes	No
White whole wheat flour	Wheat	No	No	No
Whole wheat flour	Wheat	No	No	No
Whole wheat pastry flour	Wheat	No	No	No

More of our comprehensive guides beyond flour…

• 42 Different Types of Cooking Oils and Fats (The Definitive User’s Guide)
• 59 Different Sugars and Sugar Substitutes: The Ultimate Cook’s Guide
• 24 Types of Nut Butters (+Seed Butters!)

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