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🥙 Nutrition

10 Low Calorie Flour (& Flour Substitutes) 🌾

Looking for a low calorie flour to cook with to help achieve your health goals? Here's our list of the best low calorie flour/flour substitutes on the market.
Updated on Nov 27, 2023

Flour is common in many recipes, but it can be pretty high in calories.

The good news is there are low calorie, nutrient-rich flour alternatives that suit a calorie-conscious diet.

This article covers 10 low-calorie flours, their health benefits, and how to use them in cooking.

  • Low calorie, doesn’t always mean nutrient-dense.
  • There are many flour subs that offer great health benefits.
  • You may need to play with ratios in baking or combine flours in some recipes to get the consistency right.
  • The calorie and nutrient content varies from one brand to the next, so refer to the nutritional information on the packaging.

The Best Low Calorie Flour / Flour Substitutes 👍🏻

Seriously Low Carb Self Raising Flour

Calories per 100g: 199 cal

What’s good?
Can be used as a 1:1 substitute
Gluten-free
What’s not so good?
Highly-refined
May cause digestive upset

Seriously Low Carb Self Raising Flour, with sweet potato and coconut flour, is a gluten-free and low-calorie alternative to traditional flour, offering just 119 calories per 100g. It’s low in carbs, high in fibre, but being refined, it contains guar gum, xylitol, and psyllium husk, which may upset some stomachs.

Lupin Flour

Calories per 100g: 322 cal

What’s good?
Gluten-free
High protein and fibre
What’s not so good?
Not FODMAP friendly
More expensive

Lupin is a member of the legume family and is a great low-calorie flour substitute at 322 calories per 100g. It’s also gluten-free, high in protein and a great source of dietary fibre. It can be used for baking but is better used in combination with another flour or flour substitute such as 1/2 lupin, 1/2 almond flour.

Macro Organic Australian Wholemeal Plain Flour

Calories per 100g: 327 cal

What’s good?
100% wholegrain
Unbleached
Versatile
What’s not so good?
Contains wheat and gluten

Unbleached and made with 100% whole grains, it retains more nutrients than white flour. Suitable for both sweet and savoury baking. Allergen: wheat, gluten.

Macro Organic Buckwheat Flour

Calories per 100g: 329 cals

What’s good?
Gluten and wheat free
Rich in fibre, protein + micronutrients
What’s not so good?
Nutty flavour some may not like
Not always 1:1 flour sub

High in fibre, protein, copper, and magnesium, and gluten-free. Made from seeds, it’s good on its own or mixed with other flours.

Mckenzie’s Wholemeal Spelt Flour

Calories per 100g: 337 cals

What’s good?
Easier to digest
Nutrient-dense
1:1 swap for plain flour
What’s not so good?
Contains gluten and wheat

Easier to digest with weaker gluten and higher fibre. It’s an ancient grain with a nutty taste, rich in protein, iron, and zinc. Allergen: wheat, gluten.

Green Banana Flour

Calories per 100g: 338 Cals

What’s good?
High in resistant starch
Low GI
Wheat and Gluten-free
What’s not so good?
Flavour may be overpowering
May not work in all recipes
More expensive

High in resistant starch for blood sugar and gut health, best raw in smoothies or as a gluten-free baking flour.

Vetta Smart Protein Plain Flour

Calories per 100g: 339 cals

What’s good?
High in protein + fibre
Low in carbs
Versatile
What’s not so good?
Refined

Higher in protein and fibre but others may have better nutrient profiles. Australian-made and supports rural initiatives. Allergen: wheat, gluten.

Cassava Flour

Calories per 100g: 345 cals

What’s good?
Grain and Gluten-free
Natural taste
High in resistant starch
What’s not so good?
Not readily available
More expensive

Cassava flour is another flour alternative that contains resistant starch that feeds your gut bacteria. Made from the root vegetable, cassava flour can be used as a gluten-free substitute to flours in baking or cooking. It’s also grain-free to

The Healthy Baker Plain Flour Easy Store

Calories per 100g: 347 cals

What’s good?
Lower calorie plain flour
What’s not so good?
Refined
Nutrient-poor
Misleading marketing

Wheat-based, enriched with thiamine and folate, moderate in calories but low in nutrients. Allergen: wheat, gluten.

Coco Earth Lentil Flour

Calories per 100g: 349 cal

What’s good?
Nutrient-dense
Gluten and wheat free
Versatile
What’s not so good?
May need to adjust ratios in recipes
Not FODMAP friendly
More expensive

Nutrient-rich, gluten-free, and wheat-free. Suitable for both sweet and savoury dishes, but has a slightly bitter taste. High FODMAP.

What is Low-Calorie Flour? 🤔

Low-calorie flour simply means it’s lower in calories than other flour products on the market.

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We all have different calorie needs, the term “low-calorie” will have a different definition for you than it does for me.

If you frequently count calories, you may be tempted to shy away from flour altogether. However, if you still want to enjoy foods with flour while counting calories, there is likely a low calorie flour out there for you.

E.g. The Seriously Low Carb plain flour only contains 199 calories per 100g.

Is Low Calorie Flour a Healthier Option? 🍎

Not necessarily. Calories aren’t the only measure of a food’s healthiness. While low-calorie flours exist, they may lack nutrients.

For instance:

  • White flour has fewer calories than almond flour but doesn’t offer as much protein, healthy fats, or fibre.
  • Almond flour is also packed with nutrients like magnesium and vitamin E but is higher in calories.
  • Refined flours often have added synthetic nutrients, which don’t match the natural nutrition lost in processing.

It’s important to consider a food’s overall nutrient content, not just calories

Lower in calories is not always better for you. When choosing a flour, take into account the entire nutrient profile of the product. Is it highly refined? Does it have a good amount of protein and fibre? Does it contain micronutrients?

There’s a growing range of flour and substitutes, perfect for calorie counters or those seeking healthier options than white flour. This list highlights low-calorie flours and alternatives. Remember, calorie counts differ, so check the product’s nutrition label. Explore options like green banana, lentil, and spelt flours for nutritious and varied choices.

Have a question? Contact us
Sarah Appleford
Sarah Appleford
Sarah Appleford is a registered clinical nutritionist who believes achieving optimal health and wellbeing relies on living with intention.

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