Lowest Calorie Flour – Top 10 Best Flour Alternatives In 2022

Flour is among the most versatile cooking ingredients you can find in the kitchen. However, you might avoid flour-based products if you’re managing your calorie intake. Are you looking for the lowest calorie flour product? …

Lowest Calorie Flour

Flour is among the most versatile cooking ingredients you can find in the kitchen. However, you might avoid flour-based products if you’re managing your calorie intake. Are you looking for the lowest calorie flour product? You are in luck! Our list of product recommendations is here to help.

Our Top Picks

Gold Medal All-Purpose Flour – Best Overall

Gold Medal All-Purpose Flour is on top of our recommendation list for the lowest calorie count if you are able to consume gluten. It is cheap, easy to find, and shines in many recipes.

365 Whole Foods Market Organic Whole Wheat Flour – Best Organic Flour

365 Whole Foods Market is ideal for those who are on the hunt for low-calorie whole wheat flour. It contains a high concentration of nutrients, such as vitamins, minerals, and proteins, and is an excellent source of fiber.

Food To Live Organic Barley Flour – Best Vegan Option

Organic Barley Flour is the go-to choice for vegans. Although barley still contains gluten, the proportion is less than typically soft wheat flour. Thus, it is most suitable for people aiming to reduce their gluten intake.

What Is Low Calorie Flour, And Is It A Healthier Option?

Low-calorie flour merely denotes that it contains fewer calories than other products available on the market. Suppose you frequently track your caloric intake; you might completely avoid flour. However, you might not have realized that a number of selections could match your calorie goals.

Keep in mind that the low-calorie label doesn’t make a product healthier. Calories are simply one factor in determining a food product’s nutritional worth. You also need to look into the nutrient content, such as the ratio of fat, carb, protein, vitamins, and minerals. A rule of thumb is that a healthy product is one with a well-balanced ratio of nutrient content.

Buying Guides For Low Calorie Flour 

Gluten-Containing Or Gluten-Free

The first thing to do when choosing a flour product is narrow your option to gluten-free or gluten-container products. If you can’t consume gluten, there is no point in wasting time looking into the gluten-contain section.

For gluten-free options, you have oats, corn, brown rice, quinoa, etc. In contrast, look for all-purpose or whole wheat flour should you have gluten in your diet.

Hard-Flour Or Soft-Flour

The difference between these two is the protein content. While soft flour contains 7-9% protein by weight, hard flour comes with a protein concentration of 12% or higher. In terms of texture, hard flour feels more abrasive and gritty. Meanwhile, soft flour is finer and smoother.

Plus, hard flour produces more gluten when baking, making it a superior choice for bread. In contrast, Soft flour works well for cakes and pastries that call for a soft, sensitive crumb because it is less likely to produce gluten.

Type Of Flour

The type of flour you use will affect your final product’s structure, texture, and taste. For instance, you can use all-purpose bread to make banana bread, but not cassava flour, since the texture will be much denser. Thus, it would be best to look into the recipe to determine which flour type is needed for your dish.

Calorie Count

Since you are looking for the lowest calorie flour products, you must look into the calorie count. Again, keep in mind that “low-calorie” implies various things to different people. You’d better think about your personal calorie requirements and nutrition before making any major changes.

10 Lowest Calorie Flour And Flour Substitutes

Product Best Feature
1 Gold Medal All-Purpose Flour  Best Overall
2 365 Whole Foods Market Organic Whole Wheat Flour Best Organic Flour
3 Food To Live Organic Barley Flour Best Vegan Option
4 Tru-Nut Peanut Flour  Sugar-Free
5 Big Green Organic Food-Organic Sorghum Flour  Gluten-Free
6 Healthworks Coconut Flour  Keto-Friendly
7 Otto’s Natural Cassava Flour Fat-Free
8 Bob’s Red Mill Organic Quinoa Flour Healthiest Choice
9 King Arthur Almond Flour  Rich Flavor
10 Arrowhead Mills Organic Oat Flour  No Aftertaste

Gold Medal All-Purpose Flour – Best Overall

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On top of the list, we have the Gold Medal all-purpose flour. It is easy to find and always available in several grocery shops and online stores. The affordable price also makes it the common choice for many bakers.

This product is made up of a mixture of soft and hard wheat combined with gluten content, making it possible to use it to produce anything from bread to cakes! In terms of calorie content, it has 333 calories in 100 grams, lower than many other all-purpose flour products on the market.

Notice that this product is not gluten-free. If you are looking for a gluten-free option, this is not the one.


  • Low in calories than most all-purpose flour options
  • Easy to find
  • Affordable
  • Suitable for several baking recipes


  • Not suitable for those with a gluten allergy

365 Whole Foods Market Organic Whole Wheat Flour – Best Organic Flour

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365 Whole Foods Market Organic Whole Wheat Flour is the go-to option for those who are fans of organic products. It is nutrient-dense and a great source of fiber, healthy proteins, minerals, and vitamins. You can rest assured of its quality and health benefits since the product is made of non-GMO (genetically modified organism) ingredients.

For every 100 grams, there are around 366 calories. Whole wheat naturally has a lot of gluten, making it ideal for dough that requires elasticity, such as tortillas, rotis, wraps bread, etc. When it comes to taste, you will be amazed by the nutty flavor that this flour brings.

As mentioned before, whole wheat flour is high in gluten content. Thus, this is not the choice for you if you have a wheat or gluten allergy.


  • 100% organic
  • High in nutrients
  • Delicious nutty flavor


  • Not suitable for those with gluten or wheat allergy

Food To Live Organic Barley Flour – Best Vegan Option

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Suppose you are searching for a vegan option; we highly recommend the Food To Live Organic Barley Flour. It is produced from raw, organic, non-GMO barley, offering several significant health advantages, including better digestion, weight loss, and reduced cholesterol levels.

This flour is incredibly impressively low in calories with only 327 calories in 100 grams. Although barley still includes gluten, the amount is lower than that of soft wheat flour, at only 5-8%, making it the best bet for those who are trying to cut down on gluten consumption.

Still, this flour might not work for some recipes, such as Chapatties or sugar cookies. Keep this in mind while choosing your dream flour product.


  • Natural sweet taste
  • Low in sodium, cholesterol, and saturated fat
  • Excellent source of dietary fiber


  • It may not be suitable for all baking recipes

Tru-Nut Peanut Flour – Best Sugar-Free Option

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Tru-Nut Peanut Flour stands second to none in catering to peanut fans. The best part is that it doesn’t contain any added sugar, yet you can still taste the natural sweetness thanks to the 100% organic ingredients.

It works well in many recipes, including cookies, smoothies, pancakes, and many more. If you have a sweet tooth but still want to cut down your sugar intake, this product is your lifesaver.

Notice that this flour comes with high protein content, resulting in higher calories than many processed peanut flour products on the market. To be more specific, it holds 521 calories for every 100 grams.


  • Roasted peanut flavor
  • Great for various low-sugar recipes
  • Nutrient-dense


  • Higher calories compared to other products on this list

Big Green Organic Food-Organic Sorghum Flour – Best Gluten-Free Grain

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Sorghum is a grain entirely devoid of gluten, making it a must-try product for those with gluten allergies. It is also packed with a range of nutrients, such as B vitamins, which are crucial for healthy metabolism and nerve cell growth.

Plus, this item is created entirely from sorghum that is 100% organic and free of GMOs, giving you higher content of antioxidant vitamins. Every 100 grams has 366 calories, which is relatively lower than most products on the market.

You can use many baking recipes, such as cookies, cupcakes, scones, etc. Still, it might not work best for bread since it can make the texture a bit dense.


  • Gluten-free
  • High in antioxidant vitamins
  • Non-GMO ingredients


  • Result in dense bread texture

Healthworks Coconut Flour – Best For Keto-Friendly

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Healthworks Coconut Flour comprises pure coconut meat, preserving the coconut taste for your recipes. This substitute flour is high in nutrients like protein and fiber. Plus, the ingredient of this product makes it keto-free, grain-free, vegan-friendly, and paleo-friendly. Thus, you can use it regardless of the diet you are having.

Although the calories in this flour can be higher than certain products on the list (437 calories/100 grams), it is still a healthy component to add to your diet. Furthermore, the product’s color can vary from batch to batch since the manufacturer only uses fresh ingredients.


  • 100% organic
  • Suitable for many diets
  • High in fiber and protein


  • Packaging can be better

Otto’s Natural Cassava Flour – Best Fat-Free Choice

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Are you on the quest for a fat-free option? Otto’s Natural Cassava Flour is the name to remember. The total fat value in this product is 0 grams, meaning it doesn’t include any saturated or trans fat. Thus, it will be the best choice for those who want to reduce their intake of fat.

This product is made of cassava, a root vegetable with many healthy nutrients, such as fiber, calcium, etc. It offers an astonishingly low number of calories for a grain-free substitute: only 343 calories for 100 grams.

Due to its ingredients, this flour is best for making cakes, pasta, and pizza bread. However, it may not deliver the best texture for recipes like banana bread or bread loaf.


  • Fat-free
  • Smooth flour texture
  • Easy to work with


  • Not suitable for some bread recipes

Bob’s Red Mill Organic Quinoa Flour – Healthiest Choice

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Bob’s Red Mill Organic Quinoa Flour is the suggestion with the highest price range on this list. You’ve probably heard about the health advantages quinoa has to offer. It contains a higher fiber level compared to other grains, assisting in reducing various health conditions like high blood pressure and high cholesterol.

In terms of calorie count, this flour has 357 calories for every 100 grams. When using quinoa flour, you will find your goods have a moist and tender crumb. Still, the nutty and earthy flavor of quinoa flour can be a turn-off to some people.


  • High fiber content
  • Bring soft and moist texture for final results
  • QAI (quality assurance international) certified organic


  • Strong earthy flavor
  • Slightly costly

King Arthur Almond Flour – Best Rich Flavor

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Here comes the good news for those finding a flour product that can bring a rich taste to your dish. Try King Arthur Almond Flour. It is made of finely ground-blanched almonds, bringing you more depth in flavor with a creamy undertone to your baked goods.

You can use it for both savory and sweet recipes, from pizza crusts to cookies. There are 600 calories in 100 grams, making it one of the lowest-calorie flour products available. Thus, adding it to your diet is a great way to start a healthy lifestyle.

The only thing we can complain about is the price range. Still, it is understandable when you put its quality into consideration.


  • Rich, buttery flavor
  • Certified by GFCO (gluten-free certification organization)
  • Versatile, suitable for both savory and sweet recipes


  • Pricey

Arrowhead Mills Organic Oat Flour – Best For No Aftertaste

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If you are bothered by the aftertaste of low-calorie flour substitutes, we have a solution for you: Arrowhead Mills Organic Oat Flour. Although it is made of 100% organic oat, it leaves no aftertaste in your baked goods. Thus, whatever recipe you choose, you can be sure that it will still taste great and be much healthier than the original.

Compared to various simple flours on the market, it has more protein and fewer carbohydrates. For every 100 grams, you will get 400 calories, making it a great component to add to your diet.

However, keep in mind that this product is not gluten-free. So, it would be best to avoid it if you have an allergy or celiac condition.


  • No aftertaste
  • High in protein and low in carbohydrates
  • Fine and smooth texture


  • Non-gluten-free

Frequently Asked Questions

Is There A Low-Calorie Alternative To Flour?

The short answer is yes. The term “flour substitute” refers to an alternative to wheat flour. You can easily find many substitute products on the market, such as lupin flour, banana flour, coconut flour, and many more.

Does Oat Flour Have Less Calories?

No. Unlike the assumption that most people have, when putting oat flour and all-purpose flour into comparison, the former option is actually higher in calories.

The nutrition of whole grains is present in oat flour because it is manufactured from the full oat. To be more precise, oat flour has 7 percent (or 389 calories) more calories than regular flour (364 calories) per 100 grams.

What Flour Is Lowest In Fat?

Whole wheat flour is one with the lowest fat value of 0 grams, suitable for those who want to reduce their fat intake. Besides, it contains lots of vitamins, minerals, fiber, and protein.

You can add whole wheat flour to your diet during your weight loss. However, be cautious that it is inappropriate for those with celiac disease or gluten sensitivity since it includes gluten.


Hopefully, our list of lowest calorie flour recommendations can help you find your ideal flour product to add to your diet. We could not stress enough that calorie count is not the only thing to look into when you try to build a healthier diet. You also need to put nutritional value information into consideration.

Suppose you are still uncertain about which product to choose; we highly suggest the Gold Medal All-Purpose Flour due to its affordable price and accessibility. It also works wonders for most baking recipes – the best choice to take the first step of cutting down your daily calories.