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Whole Grain Flour Breakdown

Baking is always happening at my house, whether it be cookies, muffins, or bread. Not only do I love concocting delicious treats with my girls because it's a great way to spend a Sunday afternoon, but I love that I can make scrumptious foods and know they're made with actual ingredients.

I also think it's fun to try out recipes using different flour. Whole wheat or all purpose is the usual standard, but there are so many other flours out there made from whole grains. They add different flavors, textures, and colors to your recipes, and they can also offer added nutrition. To see how whole-grain flours compare


1/2 Cup of Flour Calories Total Fat (g) Sodium (mg) Carbs (g) Fiber (g) Protein (g)
Amaranth Flour 220 4 12 40 6 8
Barley Flour 180 1 0 46 8 8
Buckwheat Flour 220 3 0 40 12 10
Corn Flour 240 2 0 50 8 4
Millet Flour 260 3 0 52 6 8
Oat Flour 180 4.5 0 31.5 4.5 6
Quinoa Flour 240 4 0 24 4 8
Brown Rice Flour 260 2 0 54 4 6
White Rice Flour 180 0 0 42 less than 1 3
Rye Flour 200 2 0 40 8 10
Sorghum Flour 240 2 0 50 6 8
Teff Flour 226 2 10 42 8 8
Triticale Flour 200 1 0 44 8 8
Whole Wheat Flour 260 2 10 52 8 10
White Whole Wheat Flour 240 1 0 48 8 8
All-Purpose Flour (made from wheat) 200 0 0 44 2 6

Do you have a favorite flour you like to use for baking? Share it in the comment sections below.

Join The Conversation
Raquelie Raquelie 8 years
I gave up all types of flour 6 months ago and I've never felt better. Flour of any kind is bad for the body because it rapidly turns into sugar, causing cravings and all sorts of problems. If you can make it one week without flour, even the smell of fresh baked cookies won't tempt you. If you want to beat the sugar habit, try knocking out flour. You can get lots of wonderful breads with sprouted grains. Manna brand (in health food stores or Whole Foods), is delicious, especially if you once loved muffins and cakey type baked goods. The sacrifice is worth it! My skin is better, I sleep better and the 9 pounds just fell off!
amh amh 8 years
I use KA White Whole Wheat in almost everything. It works especially well in recipes with chocolate, but makes great chocolate chip cookies and ginger snaps.
Spectra Spectra 8 years
I use whole wheat pastry flour when I'm baking cookies, cakes, etc. It has all the benefits of whole wheat flour, but it's got a softer texture to it. I also use rye flour when I make rye bread, but you have to be careful when you're using different flours for baking because many don't have the same gluten content that wheat flour has and they'll change the texture of what you're baking.
wackdoodle wackdoodle 8 years
I always use unbleached Whole Wheat All Purpose Flour - specifically King Arthur Brand. When I want to other flours, I used Bob's Red Mill Flours like barley, amaranth, and oat.
superfoxml superfoxml 8 years
Bob's Red Mill does have great, great products.
tlsgirl tlsgirl 8 years
Soniabonya - if you sub in all whole wheat for all white flour in traditional cookie recipes, it'll definitely change the texture. I'd recommend doing half whole wheat and half all purpose so that the texture isn't affected as much and you still get the benefits of whole wheat.
Lilybeth84 Lilybeth84 8 years
Being allergic to gluten, I find Bob's Red Mill is the best place for non-wheat flours. They're cheap too!
Soniabonya Soniabonya 8 years
i always wondered what the difference of the flours were. in recipies that call for all purpose white flour (say for cookies) can i just use equal amount of wheat flour instead? bought my first bag of Gold wheat flour on tuesday. i wonder what i should bake with it. . .
itsme3683 itsme3683 8 years
I use whole wheat flour for everything... baking, breading, cheese sauces. It's actually really good because it makes cookies chewier which I looove. I'd like to try other flours too but I'm afraid they won't be as good. I'll probably get some buckwheat though because buckwheat pancakes are SO good so even if it's not good in cookies I'll at least have some really good breakfasts!
michlny michlny 8 years
Buckwheat is rockin' the fiber!
superfoxml superfoxml 8 years
i'm a little interested in amaranth flour...anyone have any good recipes utilizing it?? thanks in advance if u do!
bchicgrl bchicgrl 8 years
I love the king Arthur's whole wheat flower, i baked a ton last year for the holidays and everything came out great.
gabiushka gabiushka 8 years
Maybe I should give oat flour a try
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