What is the Lowest Calorie Flour? The Top 8 Healthy Options for 2022

Top 8 Lowest Calorie Flours For 2021
10 min reading time

Flour is one of the most common pantry staples used in making many of the snacks and desserts that we eat. Bread, cakes, pasta, you name it. Yet, despite its wide variety of uses people seem to be running away from it. Why? It contains high calories. A whopping 364 calories per 100g! Many people instead prefer to use the lowest calorie flours.

Lowest calorie flours are flours that are very low in calories but high in protein, fibre and other important ingredients good for your body. When used in making your meal, they can provide the right energy level to make you get through your day.

In this piece, I explained what lowest calorie flour is, why they are good for you, where to buy them, and tried to answer every one of your other questions about the best low-calorie flour for people in North America.

What is Low-calorie Flower?

Low calorie flour is low-carb, high-protein flour that contains less than 5% carbohydrates. Low-calorie flour makes baked goods low in sugar and calories, such as cookies, muffins, pieces of bread, and quick bread.

Low-calorie flour is also used to make low-carb, high-protein snacks and desserts, such as granola bars and protein bars. You can replace your regular flours with Low calorie flours in recipes such as 1700 calorie meal plan. 

Low-calorie flour can be used in place of regular flour when baking recipes that call for regular flour to contain ingredients too high in carbohydrates. Low-calorie flour can also be used in place of regular flour when baking recipes call for regular flour to contain ingredients too high in sugar as well as in place of regular flour when baking recipes that call for regular flour to have too high-fat ingredients.

What is the Lowest Calorie Flour for 2022?

The King Authur’s gluten-free low-calorie flour and the Bob’s Red Mill Whole Wheat low-calorie flour are our best lowest calorie flours for 2022.

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Best 8 Healthy Lowest Calorie Flours

1. Bob’s Red Mill Organic Coconut Low-Calorie Flour

Coconut Flour: Bob's Red Mill Organic Coconut Flour

The Bob’s Red Mill Organic Coconut Lowest Calorie Flour is our pick for the best lowest calorie coconut flour category because of its healthy ingredients and a wide variety of use.

The Bob’s Red Mill is made from the highest quality desiccated coconut, and can be used for making pancakes, muffins, cookies, and all types of pastries!

This Flour is made from organic ingredients and contains no sugar, salt, or preservatives. It is gluten-free and vegan-friendly. Being made from organic coconut and is low in calories, and has a shallow sugar content of just 3.5g per 100g. It is a good source of fibre, vitamins, and minerals and can be used to make delicious cakes, muffins, loaves of bread, and pastries.


2. Arrowhead Mills Organic Oat Low-Calorie Flour

Oat flour: Arrowhead Mills Organic Oat Flour

The Arrowhead oat flour is a delicious organic oat flour that is a good source of fibre which is good for the human heart. It has a low-calorie count of only 80 calories per 100g, which is half the calorie count of other low-calorie flours.

The low-calorie flour is also gluten-free, making it suitable for those with gluten intolerance.

When mixed with other flours, it will add a delicious whole grain taste to sweet bread and rolls. It can also be used in cooking, and porridge making.

It is also naturally a good source of fibre and heart-healthy soluble fibre.


3. King Arthur Almond Low-Calorie Flour

Almond flour: King Arthur, Flour Almond

The King Arthur almond flour is a gluten-free low-calorie flour that is very high in protein, fibre, and good fats.

The almond flour is made from ground almonds and is low in calories and fat. The Almond is a small, seedless tree that grows in the Mediterranean and Asia. It is a good source of protein, vitamins, minerals, and dietary fibre.

The almond flour calories also add high protein, key elements and vitamins to your baked foods. It is one of the lowest calorie flour available in the market and it is very popular in making cakes and pastries. The fine texture and neutral flavour help the best flavours of your cake, brownies or cookies come through. You’ll love it in classic recipes from our test kitchen or your own ideas.


4. Otto’s Naturals Cassava Low-Calorie Flour

Cassava flour: Otto's Naturals Cassava Flour

Otto’s Naturals is a low-calorie cassava flour made from cassava. It’s grain-free, gluten-free, nut-free and perfect for paleo or vegan lifestyles.

With Otto’s cassava low-calorie flour, you can make any recipe allergen-free and bake with peace of mind!

The Otto Naturals flour calorie cassava flour tastes like wheat flour and it is one of the best lowest calorie flour alternatives.

And yes, Cassava flour is healthy.

5. Whole Wheat Low-Calorie Organic Flour

Whole wheat flour: Bob's Red Mill Organic Whole Wheat Flour

The Whole Wheat low-calorie flour is naturally delicious. It’s made from high protein hard red wheat, and it’s milled from whole grain red wheat berries.

Whole wheat flour has a higher calorie count per 100g than white flour. For example, 100g of whole wheat flour has nine more calories compared to the number of calories for 100g of white flour. Whole wheat flour is also good magnesium, iron, and zinc source. It has 340 calories per 100g.

Additionally, it has at least 13-15% protein compared to most other flours, which are only about 10-12% protein. This means that your bread will turn out higher in nutrients and fibre, making it healthier for you and your family.

The flour is great for your homemade loaves of bread, biscuits, rolls, tortillas, pizza dough and pasta dough.

6. Bob’s Red Mill Quinoa Organic Flour

Bob's Red Mill Organic Quinoa Flour

The Bob’s Red Mill Quinoa Organic Flour is a gluten-free and the perfect lowest calorie flour for baking.

Bob’s Red Mill Natural Foods, Inc.’s whole grain quinoa flour has 390 calories per 100 g serving. This portion has 1.5 grams of fat, 4 grams of protein, and 18 grams of carbohydrates.

It is made from whole quinoa grain,100% Vegan, and is a perfect ingredient for superfoods for weight loss or just a healthier lifestyle.


7. Pamela’s Nut Flour Blend

Pamela's Products Gluten Free Nut Flour Blend

Pamela’s Nut Gluten-Free Flour is made from a perfect blend of almonds, coconut, pecans, and walnuts. It has a meagre calorie count of only 145 calories per 100g, which is half that of other low-calorie flours.

This gluten-free flour is also low in calories, making it ideal for individuals with gluten sensitivity. It’s excellent for baking, cooking, and creating porridge.

It is very high in protein, fibre, and flavour for baked goods.

It is also a good low calorie flour for pizza and for many other pastries.


8. Bob’s Red Mill Organic Brown Rice Low Calorie Flour

Bob's Red Mill Organic Brown Rice Flour

This gluten-free brown rice flour is an excellent alternative to regular flour. Its light, fine consistency makes it ideal for pastries and other delicate desserts.

Bob’s Red Mill Natural Foods, Inc.’s brown rice flour has 140 calories per 40 g serving. This portion has 1 gram of fat, 3 grams of protein, and 31 grams of carbohydrate.

Yet, it also performs well in hearty cakes and richly flavoured cakes. It is one of the best lowest-calorie flour



Gluten-Free Flours for Baking

Wheat Flour (Whole)

Per 3.5 oz. of whole wheat flour, there are 340 calories (100 grams). It’s also a tricky flour with a lot of protein.
This is the most acceptable option for individuals who can consume gluten.

Whole wheat loaves are healthier and contain more fibre, as we already know. We now know it’s also a low-calorie flour.

Quinoa Flour

Per 3.5 oz. of quinoa flour, there are 357 calories (100 grams). That’s a relatively modest calorie count. It’s also a complete protein source, containing all the essential amino acids.

Quinoa flour is the lowest calorie gluten-free flour. Other low-calorie flours are less well-known, but quinoa flour is one of the most prominent.

Oat Flour

Another gluten-free flour with a low calorie count is oat flour. Per 3.5 oz., there are just 400 calories (100 grams). Due to its nice nutty flavour, the oat flour may be used to produce great pancakes and cookies. It’s also readily accessible and inexpensive, although you can prepare it yourself.

Whole Wheat Flour Calories

The entire wheat kernel is ground to make whole wheat flour. Nothing is taken away from the wheat, so the end product has a gritty texture, and all nutrients are retained.

When compared to standard wheat flour, it is a healthier option. Whole wheat flours have 340calories per 100 grams of serving.

Coconut Flour Calories

100 g of Coconut Flour has 258 calories, and one spoonful has 30 calories.

Coconut flour is a natural byproduct of the manufacturing of coconut milk and is made from dried, powdered coconut flesh. Coconut flour, like wheat flour, is white or off-white flour widely used in baking. People on gluten-free diets can use coconut flour in baked products instead of wheat flour because it doesn’t contain gluten.

Flour Substitutes

Perhaps you’re dealing with dietary restrictions or food allergies and want to spice things up. Whatever your reason, you’ll be able to discover a flour alternative that meets your requirements.

Here’s a rundown of the top flour alternatives:

  • Almond Flour
  • Coconut Flour
  • Quinoa Flour
  • Chickpea Flour
  • Brown Rice flour
  • Oat Flour
  • Rye Flour


The lowest calorie flours might not always be the healthiest. You might want to consider other factors like the presence of gluten, allergens etc. One thing that will help you get the best out of your low calorie flours is to always check the nutritional information on such flours before you use them.

Please feel free to share your questions, thoughts, or comments with me at the end of this article in the comment section as I always like to hear about your experience.

Lowest Calorie Flours FAQs

How many calories are contained in regular flour?

One cup of regular flour contains, on average, 28 calories. Of this total, 0.8g comes from protein, and 8g comes from carbohydrates. Fibre makes up 0.2g.

What has fewer calories, coconut flour or almond flour?

Coconut flour and almond flour each have fewer calories per ounce than whole wheat flour. However, coconut has slightly lower calories. This is because almond flour has more protein and carbohydrates (calories) than coconut flour does.

Can the Lowest Calorie Flour Be Considered the Healthiest Flour?

Whole wheat flour is one of the most widely used flours for baking whole grain bread. With its high fibre content, it helps to lower cholesterol levels, an added bonus for those watching their weight.

Which Flour is Lowest in calories?

Coconut flour is popularly regarded as the lowest calorie flour and a great alternative to high-fibre flour products on the market today. It is made from the starchy inside of the coconut and can be a great alternative to wheat flour in several recipes.

What is the Healthiest Low Calorie Flour?

Whole wheat flour is the healthiest lowest calorie flour by far. It contains many key elements and minerals that support digestion, weight loss, boosts energy, and is a great option for people living with diabetes.

The whole wheat flours also contain fibre, which lowers the food’s glycemic index they’re used in. This is why whole flour is used in diabetic-friendly baking recipes.

Are Lowest Calorie Flours Healthy?

Absolutely! lowest calorie flours are generally very healthy and good for the body. They contain the right amount of calories and essential nutrients, giving you the right energy level you need to function effectively.

Which Flour Is Best for Weight Loss?

Almond flour which is gaining popularity these days, can be used to aid weight loss because there is hardly any saturated fat found in this type of flour. 1 cup of Almond flour contains about 180 calories, 15g fat, 3g fibre and 7g protein.

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