Healthy Flour Types

18 Healthy Flour Types Compared for Baking and Cooking

Written by: Anamika Singh

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Published on

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Time to read 10 min

Key Takeaways

  • Choosing the best flour for health depends on your goals, like weight loss, better digestion, blood sugar control, or higher protein intake.
  • Different flours offer different benefits: some are gluten-free, some are high in fiber, and others are rich in protein or healthy fats.
  • Many healthy flour options can seamlessly replace refined white flour in rotis, bread, and baked goods.
  • Combining flours often gives the most nutritious and best-textured results.
  • Understanding macros: carbs, protein, fat, and fiber, helps you choose which flour is good for health based on your needs.

When you’re trying to eat healthier, you might focus on protein, fruits, and vegetables, but overlook one of the most important staples in your diet: flour. Whether you’re making rotis, flatbreads, snacks, or baked treats, the type of flour you use influences your energy levels, digestion, and long-term health.

Different flours come with different nutrients, textures, and benefits. Some are fiber-rich, some help with glucose control, and others offer high-quality protein or healthy fats. This guide breaks down 18 of the healthiest flour types, helping you choose smarter alternatives for everyday cooking and baking.

18 Healthy Flour Options

Choosing the right flour can significantly impact the nutritional value and texture of your favorite baked goods. Discover the healthiest flours tailored for diverse culinary needs and dietary preferences:

Flour Name Calories (per 100 g) Carbs (g) Protein (g) Fat (g) Fiber (g) Gluten-Free Common Uses/What to Make
Whole Wheat Flour 340 72 12 2 10 No Chapatis, parathas, breads, pancakes
Multigrain Flour 345 70 13 3 8 No Rotis, flatbreads, cookies, wraps
Sorghum (Jowar) Flour 330 72 10 3 6 Yes Jowar rotis, bhakris, gluten-free pancakes
Bajra (Pearl Millet) Flour 360 67 11 5 8 Yes Bajra rotis, khichdi, porridge
Ragi (Finger Millet) Flour 330 72 7 1.5 4 Yes Ragi rotis, dosas, laddoos, porridge
Amaranth (Rajgira) Flour 370 65 13 7 6 Yes Rajgira rotis, pancakes, fasting recipes
Quinoa Flour 370 64 14 6 7 Yes Pancakes, muffins, cookies, breads
Oats Flour 380 67 13 7 10 Yes Pancakes, muffins, cookies, rotis
Barley (Jau) Flour 340 74 10 2 10 No Barley rotis, soups, porridges
Buckwheat (Kuttu) Flour 343 71 13 3 10 Yes Kuttu rotis, pancakes, fasting snacks
Almond Flour 560 20 21 50 10 Yes Cakes, cookies, gluten-free bread, pancakes
Coconut Flour 400 60 20 14 35 Yes Rotis, pancakes, low-carb desserts
Chickpea (Besan) Flour 380 58 22 6 11 Yes Chillas, pakoras, dhoklas, pancakes
Brown Rice Flour 365 77 8 2 4 Yes Idiyappam, rotis, noodles, baking mixes
Soybean Flour 450 30 35 20 10 Yes Mixed rotis, snacks, batters
Spelt Flour 340 70 12 2 10 No Bread, muffins, pasta
Teff Flour 360 73 13 2 8 Yes Pancakes, injera, gluten-free mixes
Cassava (Tapioca) Flour 330 82 1 0.5 2 Yes Flatbreads, tortillas, baked snacks

Note:

  • Values are approximate averages per 100 g
  • Calories and macros may vary slightly by brand, milling method, and processing.
  • Gluten-free flours are ideal for celiac or gluten-sensitive diets.
  • Use a mix of high-protein and high-fiber flours (example: besan + jowar + oats) for balanced nutrition in daily rotis or bakes.

  1. Whole Wheat Flour

    Nutritional Facts: ~340 kcal; carbs 72 g, protein 12 g, fat 2 g, fiber 10 g

    What You Can Cook:Chapatis, parathas, breads, pancakes.

    Why It’s Healthy: Whole wheat flour is healthy because it contains the entire grain, including the bran and germ, which provide essential fiber, B vitamins, and antioxidants. These nutrients support digestion, heart health, and long-lasting energy.

  2. Multigrain Flour

    Nutritional Facts: ~345 kcal; carbs 70 g, protein 13 g, fat 3 g, fiber 8 g

    What You Can Cook:Rotis, flatbreads, cookies, wraps.

    Why It’s Healthy: Another healthy flour, multigrain flour, is a nutritious option because it combines the benefits of multiple grains, offering a wider variety of vitamins, minerals, and fiber. This blend helps support metabolism, improve digestion, and maintain steady energy levels.

  3. Sorghum (Jowar) Flour

    Nutritional Facts: ~330 kcal; carbs 72 g, protein 10 g, fat 3 g, fiber 6 g

    What You Can Cook:Jowar rotis, bhakris, gluten-free pancakes.

    Why It’s Healthy: Sorghum flour promotes better health because it is naturally gluten-free, rich in antioxidants, and easy to digest. Its high fiber content makes it effective for weight management and gut health.

  4. Bajra (Pearl Millet) Flour

    Nutritional Facts: ~360 kcal; carbs 67 g, protein 11 g, fat 5 g, fiber 8 g

    What You Can Cook:Bajra rotis, khichdi, porridge.

    Why It’s Healthy: This healthy flour is rich in fiber and healthy fats, which help keep you full for longer and support heart health. Bajra flour also aids digestion and provides slow-release energy throughout the day.

  5. Ragi (Finger Millet) Flour

    Nutritional Facts: ~330 kcal; carbs 72 g, protein 7 g, fat 1.5 g, fiber 4 g

    What You Can Cook:Ragi rotis, dosas, laddoos, porridge.

    Why It’s Healthy: Benefits of ragi flour include improved hemoglobin levels, better blood sugar control, and stronger bones, as it’s highly nutritious and packed with calcium, iron, and essential amino acids.

  6. Amaranth (Rajgira) Flour

    Nutritional Facts: ~370 kcal; carbs 65 g, protein 13 g, fat 7 g, fiber 6 g

    What You Can Cook: Rajgira rotis, pancakes, fasting foods.

    Why It’s Healthy: Naturally gluten-free, this healthy flour contains high levels of calcium and protein. These properties help maintain strong bones and muscles and make it a great alternative for people with gluten intolerance.

  7. Quinoa Flour

    Nutritional Facts: ~370 kcal; carbs 64 g, protein 14 g, fat 6 g, fiber 7 g

    What You Can Cook:Quinoa Roti, Pancakes, muffins, cookies, high-protein breads.

    Why It’s Healthy: Quinoa flour is beneficial for health because it contains all nine essential amino acids, making it a complete protein source. It also supports gut and metabolic health due to its fiber and antioxidant content.

  8. Oats Flour

    Nutritional Facts: ~380 kcal; carbs 67 g, protein 13 g, fat 7 g, fiber 10 g

    What You Can Cook: Pancakes, muffins, cookies, oats rotis.

    Why It’s Healthy: Oat flour is healthy because it is rich in beta-glucan, a special type of soluble fiber known to lower cholesterol and stabilize blood sugar levels. Oat flour also benefits your body by aiding digestion.

  9. Barley (Jau) Flour

    Nutritional Facts: ~340 kcal; carbs 74 g, protein 10 g, fat 2 g, fiber 10 g

    What You Can Cook:Barley rotis, soups, porridges.

    Why It’s Healthy: Barley flour supports health because it contains high amounts of beta-glucan fiber, which helps lower cholesterol and improve blood sugar management.

  10. Buckwheat (Kuttu) Flour

    Nutritional Facts: ~343 kcal; carbs 71 g, protein 13 g, fat 3 g, fiber 10 g

    What You Can Cook: Kuttu rotis, pancakes, fasting snacks.

    Why It’s Healthy: Rich in antioxidants and supports heart and blood sugar health, buckwheat flour is considered a healthy alternative to all-purpose flour.

  11. Almond Flour

    Nutritional Facts: ~560 kcal; carbs 20 g, protein 21 g, fat 50 g, fiber 10 g

    What You Can Cook: Cookies, cakes, gluten-free breads, pancakes, keto almond roti.

    Read More: Almond Flour Recipes

    Why It’s Healthy: Almond flour is highly nutritious because it contains heart-healthy fats, vitamin E, and plant-based protein. These nutrients support heart health, improve satiety, and offer anti-inflammatory benefits.

  12. Coconut Flour

    Nutritional Facts: ~400 kcal; carbs 60 g, protein 20 g, fat 14 g, fiber 35 g

    What You Can Cook:Coconut Rotis, pancakes, low-carb desserts.

    Why It’s Healthy: Coconut flour is beneficial for health because it is extremely high in fiber while being low in carbohydrates. This combination helps improve digestion, reduce hunger, and support weight management.

  13. Chickpea (Besan) Flour

    Nutritional Facts: ~380 kcal; carbs 58 g, protein 22 g, fat 6 g, fiber 11 g

    What You Can Cook: Chillas, pakoras, dhoklas, pancakes, and other classic Indian recipes.

    Why It’s Healthy: Chickpea or gram flour provides a high amount of plant-based protein and fiber, which help regulate blood sugar and improve digestion. Being gluten-free, it is also suitable for people with wheat sensitivity.

  14. Brown Rice Flour

    Nutritional Facts: ~365 kcal; carbs 77 g, protein 8 g, fat 2 g, fiber 4 g

    What You Can Cook: Rotis, idiyappam, noodles, baking mixes.

    Why It’s Healthy: This healthy flour contains B vitamins, minerals, and fiber that support energy production and digestion. It is also gluten-free, making it a gentle option for those with digestive issues.

  15. Soybean Flour

    Nutritional Facts: ~450 kcal; carbs 30 g, protein 35 g, fat 20 g, fiber 10 g

    What You Can Cook: Mixed rotis, snacks, batters.

    Why It’s Healthy: Soybean flour offers significant nutritional benefits because it is very high in protein and contains healthy fats and fiber, supporting muscle repair, hormone balance, and overall metabolic health.

  16. Spelt Flour

    Nutritional Facts: ~340 kcal; carbs 70 g, protein 12 g, fat 2 g, fiber 10 g

    What You Can Cook: Bread, muffins, pasta.

    Why It’s Healthy: Made from the ancient grain spelt, this form of wheat is easier to digest than regular wheat and contains more protein and B vitamins. Spelt flour supports sustained energy and overall gut health.

  17. Teff Flour

    Nutritional Facts: ~360 kcal; carbs 73 g, protein 13 g, fat 2 g, fiber 8 g

    What You Can Cook: Pancakes, injera, gluten-free baking mixes.

    Why It’s Healthy: This flour promotes better health because it is rich in iron, calcium, and resistant starch. It helps maintain bone strength, support energy levels, and improve digestion.

  18. Cassava (Tapioca) Flour

    Nutritional Facts: ~330 kcal; carbs 82 g, protein 1 g, fat 0.5 g, fiber 2 g

    What You Can Cook: Flatbreads, tortillas, baked snacks.

    Why It’s Healthy: Cassava flour is naturally grain-free and easy to digest, making it suitable for gluten-free and paleo diets. Its gentle nature makes it ideal for people with sensitive digestion.

Healthy Flours Used to Make Rotis in Rotimatic NEXT

Rotimatic NEXT is an innovative kitchen appliance designed to simplify the preparation of rotis, the Indian flatbreads that accompany many meals. It offers a remarkable feature - the ability to use various healthy flours to make rotis. With flour settings that allow you to customize the type of flour you prefer, Rotimatic NEXT can handle a range of flours, from traditional wheat flour to gluten-free and nutritious options. Let's delve into some of the healthy flours that can be seamlessly incorporated into your Rotimatic:

To get a better understanding of Rotimatic's flour settings, you can watch this video. The video will provide you with a visual demonstration of Rotimatic in action. Let's Make Rotis
Upgrade your everyday roti to various rotis made with healthy flour alternatives with Rotimatic, and enjoy hot, fresh, and healthy rotis that are ready in 90 seconds. Buy Now

Best Healthy Flours for Losing Weight

Looking to shed a few pounds while still enjoying your favorite baked goods? Consider incorporating these nutrient-rich, low-calorie, waist-friendly flours into your diet:

Read More About: Healthy Foods for Weight Loss

Healthy Flours for Diabetes

Choosing the right flour can significantly help manage the blood sugar levels in people with diabetes. Hence, incorporate these diabetes-friendly flours into your diet.

Healthy Flours for Baking

If you're into baking, then you know picking the perfect flour is key to whipping up those mouthwatering, healthy goodies. Try incorporating these options:

  • Almond Flour
  • Oat Flour
  • Coconut Flour
  • Chickpea Flour
  • Whole Wheat Flour
  • Quinoa Flour
  • Sourdough Starters

Best Healthy Flour Options for Pancakes

Everyone loves a good pancake, and hence, to make sure it turns out perfect, we recommend these flours:

  • Buckwheat Flour
  • Whole Wheat Flour
  • Almond Flour
  • Brown Rice flour

Healthy Flours for a Pizza Dough

When it comes to crafting a healthy pizza dough, choosing the right flour is the crucial first step. Try these options for getting that pizza dough right:

Read More About: How to Make Home-Made Pizza Dough

Frequently Asked Questions (FAQs)

How to store flour?

Store flour in an airtight container in a cool, dry place like a pantry or cupboard, away from direct sunlight. For longer freshness, refrigerate or freeze it to prevent spoilage and insect infestation. Always label the container with the purchase date to keep track of its shelf life.

Is wheat flour healthy in your daily diet?

Yes, wheat flour can be healthy if you choose whole wheat flour. It contains fiber, vitamins, and minerals that refined white flour lacks. Whole wheat supports digestion, keeps you full for longer, and helps manage weight. However, moderation is important, as excess intake of any flour can increase calorie consumption.

Which is healthier, corn or flour tortillas?

Whole-grain corn tortillas are usually healthier than flour tortillas. They are lower in calories, carbs, and fat while offering more fiber and being naturally gluten-free. Corn tortillas also provide a distinctive taste. But ultimately, your choice should depend on your health goals, dietary needs, and personal preference for flavor and texture.

What is the healthiest flour to bake with?

Whole wheat flour is one of the healthiest options for baking because it retains bran and germ, providing fiber, vitamins, and minerals. But if you’re looking for more gluten-free options, alternatives like almond flour, coconut flour, and oat flour are your go-to. These flours not only add health benefits but also bring unique flavors to baked recipes.

What is the healthiest flour to bake bread with?

Whole wheat flour is a top choice for baking healthy bread, offering fiber and nutrients. Other wholesome options include spelt, rye, and oat flour, which enhance both texture and nutrition. These whole-grain flours create hearty, flavorful bread that stands apart from regular white bread while supporting better digestive and overall health.

What is the healthiest flour for diabetics?

Diabetics benefit from flours with a lower glycemic index (GI), which cause slower sugar release. Almond flour, coconut flour, flaxseed meal, and other whole-grain flours are excellent choices. They support blood sugar management while adding nutrients and fiber. However, it’s best to consult a healthcare professional for personalized recommendations.

What is the healthiest all-purpose flour?

Almond flour, whole wheat flour, and other whole-grain flours are considered healthy alternatives to traditional all-purpose flour. Each offers unique nutrients, such as fiber, protein, and vitamins. The “healthiest” choice depends on dietary needs, preferences, and recipes. Experimenting with different flours helps balance nutrition and taste in everyday cooking or baking.

Using these better-for-you healthy flour alternatives in your everyday recipes can improve your diet, assist with weight management, and lead you toward a more balanced, healthier lifestyle. So why not start your cooking adventure today and give these healthy flours a try?

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