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The healthiest flours to take your baking to the next level, according to dietitians
Give your home-cooked recipes an upgrade with extra fiber, flavor and nutrients.
Walk down your grocery store’s baking aisle and you’ll be met with a row of flours made from ground-up almonds, garbanzo beans, blends of white wheat mixed with rice or oats and a variety of ancient grains. Baking and cooking have never had so many options, and there are now a swath of choices safe for individuals with allergies and special diets or those who simply want to make their favorite recipes a little healthier. While this is a fantastic turn of events for anyone who wants to bump up their fiber and nutrient content without drastically changing their diet, the sheer variety of flours can sometimes seem overwhelming.
As a registered dietitian myself, I reach for healthier flour choices in my everyday cooking and baking to add an extra nutritional punch to some of my favorite sweet and savory recipes. And in a quest to see what other dietitians are doing with flours in their own kitchens, I asked a few of my colleagues to chime in on which are the healthiest flours to keep stocked in the pantry and how to enjoy them in everyday cooking.
Tips for picking a healthier flour
When choosing a flour option, consider the nutritional value and the best uses of various flours. Refined flours, like basic white flour, go through extensive processing before they’re packaged, ultimately stripping them of the whole grain wheat’s built-in nutrition. While the flour remaining is excellent for baking, the vitamins, minerals, protein and fiber are taken out of the mix.
Many of the newer flour varieties on the market are less processed and aim to leave the grain, seed or nut’s nutritional content largely intact. Brannon Blount, MS, RDN, registered dietitian and owner of Brannon in Balance Nutrition, recommends considering the amount of fiber, level of processing, nutrient density and protein content in the options at hand. She explains that fiber “supports digestion and helps with blood sugar control,” and some flours “naturally contain more vitamins and minerals” than others. Opt for more minimally processed flours, like stone-ground or milled versions, because they “retain more of their natural nutrients.”
That said, not all flours are ideal for all baking or cooking purposes, and many options may benefit from experimentation and mixing to end up with an ideal ratio of nutritional value and baking ability. Heidi McIndoo, MS, RD, registered dietitian and owner of FoodieMomRD, suggests selecting “the healthiest flour that will work in the recipe,” adding, “100% whole wheat flour may not let your bread rise as much as you’re used to, but as a roux or coating for chicken or fish, 100% whole wheat would work fine.”
In some cases, a blend of flours might be the best choice. Consider “using part whole wheat and part all-purpose flours to give you the best of both worlds — the nutrient boost from the whole wheat but the results you’re looking for from the all-purpose,” McIndoo says.
This experimentation process may require you to adjust recipes. Some flours, such as whole grain or whole wheat varieties, may require you to add more water or other liquids to get the best results.
Types of flour to keep on hand for better health
There’s still a place in your pantry for all-purpose flour (if you don’t have a gluten intolerance or allergy, of course), but my colleagues and I agree that there are other options worth adding to your arsenal.
Lauren Manaker, MS, RDN, LD, a registered dietitian based in Charleston, S.C., and the owner of Nutrition Now Counseling, recommends keeping whole wheat flour for its fiber content and versatility, almond flour for a “low-carb option that’s rich in healthy fats,” coconut flour for its unique flavor and teff flour for “a nutrient-packed gluten-free option.”
Blount agrees that whole wheat flour is a must-have, especially for cardiovascular health, and she also recommends trying oat flour for its naturally sweet taste and its place in pancakes, muffins and thickening. She also likes chickpea flour because it’s high in protein.
As an avid baker, McIndoo says her pantry is never missing all-purpose, bread and whole wheat flour, referring to them as kitchen staples. If you feel like you don’t cook or bake with flour enough to have multiple options on hand, she has another tip: Store them in the freezer to help keep them fresh.
Healthy flour choices
Still not sure where to start? Check out the healthy flours below (highlighting our experts’ favorite options) to find one (or more) that suits your personal health goals and your favorite flour-dependent recipes.
Bob’s Red Mill
Serving size: ¼ cup (38 g) | Calories: 140 | Carbs: 28 g | Protein: 6 g | Fiber: 7 g | Other notable features: Organic, non-GMO, kosher
If you can tolerate wheat and gluten in your diet, Bob’s Red Mill Organic Whole Wheat Flour is an excellent choice due to its health benefits and versatility. This organic whole wheat flour is made from stone-ground whole-grain red wheat and uses the whole wheat kernel, including the bran and germ. Because it uses the entire wheat grain, this flour contains 6 grams of protein and 7 grams of dietary fiber per serving, and it naturally provides iron, magnesium and B vitamins.
Though baking with whole wheat flour may require you to add water or other liquids compared to white flour, it’s a versatile choice that can add nutrients to a wide variety of baked goods. In addition to its health benefits and versatility, this flour is available at a more affordable price than many nutritious flours and is widely available online and in national retailers.
Maskal Teff
Serving size: ¼ cup (47 g) | Calories: 180 | Carbs: 38 g | Protein: 5 g | Fiber: 5 g | Other notable features: Naturally gluten-free, whole grain, non-GMO
Maskal Teff Flour is ground from the ancient whole grain teff. Teff is a staple grain in Ethiopian cuisine, used to make injera, a spongy, fermented flatbread.
This non-GMO flour is naturally gluten-free and contains 5 grams of fiber and protein per serving. It is also micronutrient rich, containing 4 milligrams of iron per serving, which is 22% of the recommended daily value. Maskal teff flour is grown in the western United States and is available in brown or ivory, but both versions are whole grains with similar nutritional value, so either is a healthy choice to stock in your kitchen.
Manaker notes that she’s “been enjoying baking with Maskal Teff for a gluten-free option that packs a nutritional punch.” She likes that “teff contains a higher nutritional value than most gluten-free flour blends,” which makes it a “great addition to many recipes, including pancakes, waffles and muffins.”
Anthony’s Goods
Serving size: ¼ cup (32 g) | Calories: 120 | Carbs: 22 g | Protein: 4 g | Fiber: 3 g | Other notable features: organic, verified gluten-free, non-GMO
Anthony’s Goods Whole Grain Oat Flour is made from finely ground organic and non-GMO whole grain oats, with no other additives or ingredients. While not all oats and oat flours are gluten-free, each batch of this flour is tested and verified gluten-free, making this flour a great alternative to wheat-based flours for anyone with a gluten sensitivity or allergy. If you follow a gluten-free diet, always look for a certified gluten-free oat flour to avoid any potential contamination.
Oat flour, especially when finely ground, is suitable for a variety of recipes, including breads, pancakes and muffins and as a breading for chicken or fish. You could also make your own oat flour at home in a blender, but having an already-ground version is more convenient for regular use.
Bob’s Red Mill
Serving size: ¼ cup (30 g) | Calories: 120 | Carbs: 21 g | Protein: 5 g | Fiber: 5 g | Other notable features: Naturally gluten-free, non-GMO, kosher
Bob’s Red Mill Chickpea Flour is made from stone-ground, non-GMO chickpeas, which are also known as garbanzo beans. Since it’s made from a bean, this flour is naturally gluten-free and rich in fiber and potassium, containing 5 grams of fiber and 366 milligrams of potassium per ¼ cup serving. It also contains 10% of the daily value for iron.
Chickpea flour is often used in Middle Eastern and Indian cuisines. In my kitchen, I love to use it to bake socca — a quick and easy flatbread made with minimal ingredients — whenever I need a filling, fiber-rich side for a soup or stew. While chickpea flour can be used in other types of gluten-free baking, it’s important to start by replacing small amounts of flour with chickpea flour since it changes the consistency of your baked goods.
Since chickpeas are starchy beans, this flour is also good for thickening. Add small amounts of chickpea flour to gravies, soups or sauces that need a thicker mouthfeel.
Sunrise Flour Mill
Serving size: ¼ cup (30 g) | Calories: 130 | Carbs: 28 g | Protein: 3 g | Fiber: 3 g | Other notable features: Non-GMO, organic, kosher
Sunrise Flour Mill’s Heritage Bread Blend is made from two types of organic heritage wheat — a hard red variety and a soft white wheat. The wheat used in this blend is grown on farms in Arizona and Colorado then milled to make a superfine flour.
No bleach, bromate or additives are used in this process. Each serving contains 3 grams of protein and fiber, plus 10% of the daily value for iron. Though this bread flour is made from wheat and isn’t gluten-free, reviews note that some people with gluten sensitivity are able to tolerate this flour, though anyone with a true gluten allergy or celiac disease should not use it.
Blue Diamond
Serving size: ¼ cup (28 g) | Calories: 170 | Carbs: 5 g | Protein: 6 g | Fiber: 3 g | Other notable features: Naturally gluten-free, non-GMO, vegan, kosher
Blue Diamond Almond Flour is lower in carbohydrates and higher in protein than many flours, with 5 grams of carbohydrates and 6 grams of protein per serving. In addition, almond flour contains 3 grams of fiber and a significant amount of vitamin E (45% of the daily value) and magnesium (20% of the daily value).
This almond flour is finely sifted for a smooth texture, and its flavor retains some of the nuttiness of almonds. According to Manaker, this flour “enhances both sweet and savory recipes” and is “ideal for a variety of dietary preferences” because it’s “keto-friendly, gluten-free, kosher, and also vegan, paleo and non-GMO Project verified.” She suggests using it to make a microwave mug cake for “something sweet in just minutes.”
Viva Naturals
Serving size: 2 tbsp. (15 g) | Calories: 60 | Carbs: 10 g | Protein: 2 g | Fiber: 5 g | Other notable features: Certified gluten-free, certified vegan, certified paleo, Non-GMO Project verified, vegan, kosher, USDA Organic
Coconut flour is a good “add-in” for standard recipes for a few reasons. For one, it’s high in fiber, includes healthy medium chain triglyceride (MCT) oils and has a low glycemic index. It also has a delicious, tropical taste that can add an extra somethin’-somethin’ to your favorite baked goods like muffins and quick breads.
That said, coconut flour absorbs more water than wheat flour, so it’s not something you want to substitute one-for-one. Given that a serving size is only 2 tablespoons, you may want to start by adding a bit to your recipe to see how it turns out. It also makes a great choice for adding to soups or sauces to help thicken them up while imparting that unmistakable coconut flavor.
We like that this brand is USDA organic and Non-GMO Project verified.
King Arthur Baking Company
Serving size: ¼ cup (30 g) | Calories: 110 | Carbs: 23 g | Protein: 4 g | Fiber: Other notable features: Non-GMO, kosher
To make classic recipes, you need all-purpose white flour, either blended with other flour options or on its own. For recipes that benefit from white flour, like soft cakes, scones or tender pie crusts and breads, King Arthur Unbleached All-Purpose Flour is a healthier option than other white flours, and it’s a steal at about $7 for 5 pounds.
This flour is made from non-GMO hard red wheat grown and milled in the United States and contains no artificial preservatives. Many all-purpose flour brands use chemical processing, including bleach and bromate, to make flour white softer. In contrast, King Arthur’s process uses only time and aging to whiten the flour naturally.
Meet the experts
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Brannon Blount, MS, RDN, registered dietitian and owner of Brannon in Balance Nutrition
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Lauren Manaker, MS, RDN, LD, registered dietitian and owner of Nutrition Now Counseling
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Heidi McIndoo, MS, RD, registered dietitian and owner of FoodieMomRD
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.