Vital Wheat Gluten Flour vs All-Purpose Flour: Everything You Need to Know

Do you ever find yourself standing in the baking aisle of the grocery store, staring blankly at the array of flours available, wondering which one is the right choice for your recipe? You’re not alone! Two common types of flour that often cause confusion are vital wheat gluten flour and all-purpose flour. While they may look similar, they have different properties that can make a significant impact on your baking.

Fear not, in this article, we’ll dive into everything you need to know about vital wheat gluten flour and all-purpose flour! From their unique characteristics to their uses in baking, I’ve got you covered. Let’s start by breaking down their differences.

Comparing vital wheat gluten flour vs all-purpose flour

	Vital wheat gluten flour	All-purpose flour
Substitution ratio (vs all-purpose flour)	1 tablespoon*	N/A
Gluten-free?	No	No
Keto-friendly?	Yes	No
Paleo-friendly?	No	No
Common Allergens	Wheat, gluten	Wheat, gluten
Liquid absorbency	High	Medium
Pantry shelf life	6-12 months (1-7 years if unopened)	6-8 months
Best for	Breads, pasta, pizza dough, and vegan and vegetarian dishes with a meat-like texture such as seitan	Non-yeast recipes, cookies, biscuits, and some breads

*Vital wheat gluten flour is not meant to be used as a flour replacement; rather, it is an additive for low-gluten flours to boost their gluten content. To enhance the texture of dough, you should add approximately 1 tablespoon of vital wheat gluten flour per 2-3 cups of flour to give it more volume and an elastic texture.

Differences between vital wheat gluten flour and all-purpose flour

The biggest difference between vital wheat gluten flour and all-purpose flour is their gluten content. Vital wheat gluten flour is made by extracting gluten from wheat, while all-purpose flour contains wheat with natural amounts of gluten. This means that vital wheat gluten flour has a much higher gluten content (about 75%) compared to all-purpose flour (about 10-12% gluten). As a result, vital wheat gluten flour is commonly used as an additive to boost the gluten content of low gluten flours, while all-purpose flour is a versatile flour that can be used on its own in a wide range of baked goods.

Vital wheat gluten flour is popular for making bread as well as a vegetarian meat substitute called seitan. It’s also a great binder for burgers, meatballs, or meatloaf!

Another benefit of vital wheat gluten flour is that its a suitable option for low-carbohydrate keto diets because of its high levels of protein and very little starch. All-purpose flour, on the other hand, is mostly carbs and is not keto-friendly.

Baking with vital wheat gluten flour vs all-purpose flour

When you bake with vital wheat gluten flour, your baked goods will have a denser and chewier texture than if you used all-purpose flour. This is because vital wheat gluten flour has a higher protein content, which allows it to form more gluten strands and create a more structured crumb – perfect for elevating homemade bread!

All-purpose flour, on the other hand, has a lower protein content, resulting in a lighter and more delicate texture that can work for more airy cakes and pastries.

Ingredients in vital wheat gluten flour vs all-purpose flour

Vital wheat gluten flour is made from wheat flour that has had the starch removed, leaving mostly gluten protein. So the only ingredient should be ‘vital wheat gluten’.

All-purpose flour typically contains only ‘wheat flour’, but the wheat flour used may be either bleached or unbleached (go with unbleached). Some brands may also add small amounts of malted barley flour, niacin, iron, thiamin mononitrate, riboflavin, or folic acid to boost nutrition.

Vital wheat gluten flour and all-purpose flour nutritional facts

Per ¼ cup serving	Vital wheat gluten flour	All-purpose flour
Calories	120	120
Carbs (g)	4	24
Fiber (g)	0	1
Fat (g)	1	0.5
Protein (g)	23	4
Glycemic index score	Likely low	85

As you can see, vital wheat gluten flour is MUCH higher in protein and lower in carbs than all-purpose flour. In fact, vital wheat gluten flour is considered to be the #1 flour with the lowest amount of carbohydrates. However, it’s important to note that vital wheat gluten flour is not a direct substitute for all-purpose flour.

Since vital wheat gluten flour is primarily made up of protein and has very little carbohydrate content, it has a very low glycemic index, meaning it won’t cause a significant increase in blood sugar levels like all-purpose flour.

Vital wheat gluten flour vs all-purpose flour storage

Vital wheat gluten flour typically has a longer shelf life than all-purpose flour due to its lower starch content. While all-purpose flour can last up to 8 months when stored properly, vital wheat gluten flour can last anywhere from 1-7 years (1 year if open).

However, both types of flour can degrade over time as the gluten proteins in the flour can break down, which can affect the flour’s baking performance. To ensure the best quality, I recommend storing both flours in an airtight container in a cool, dry place. It’s also a good idea to check the flour’s quality before using it in a recipe, especially if it has been stored away for a long time.

Vital wheat gluten flour vs all-purpose flour: Everything you need to know

In my experience, choosing the right flour can make a HUGE difference in the outcome of your baked goods. If you want bread that is dense and chewy, vital wheat gluten flour is a good option, especially if you are on a low-carb diet. On the other hand, if you prefer lighter and more delicate baked goods, all-purpose flour is a versatile choice that can be used in a wide range of recipes.

For me, I prefer all-purpose flour as a stand-alone flour in most of my recipes, but vital wheat gluten flour is a great addition to other flours – adding a bit of oomph to pizza dough or bagels for that perfect chewy bite!

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