20 Low-Calorie Flour for Health, Weight Loss & Everyday Cooking
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Time to read 11 min
Key Takeaways
- Choosing the right low-calorie flour can help reduce daily calorie intake without sacrificing texture, taste, or nutrition in your meals.
- Calorie levels vary widely among flours, depending on their composition of carbs, protein, and fat, so reading labels and understanding macros is essential.
- Different flours serve different purposes: some are ideal for rotis and flatbreads, while others shine in baking, thickening, or high-protein cooking.
- The best flour for health depends on your goals: weight loss, blood sugar control, digestive ease, or high-protein needs. Mixing flours often gives the most balanced result.
There comes a moment in nearly everyone’s health journey when you start looking at your plate a little differently. Not with guilt, but with curiosity. You want food that still feels comforting, but supports your goals, whether that’s better energy, easier digestion, or a few fewer calories each day.
One of the simplest places to start is the flour you use. With so many low-calorie flour options available today, swapping even a portion of your regular flour can make everyday meals lighter, more nutritious, and surprisingly delicious. But before we dive into the vast options available, it’s important to understand why calories matter.
Why Do Calories Matter?
Calories are units that measure how much energy a food gives your body. Your body uses calories for everything: sleeping, moving, and thinking. Calorie needs change with life stage, activity level, and health goals.
When it comes to weight management, diet plays the larger role: food choices and portions influence around 80% of outcomes, while exercise contributes the remaining 20%. Choosing a low-calorie flour substitute for some meals can help manage overall intake without sacrificing flavor or satiety.
What Impacts the Calorie Level of Flour?
The calories in flour come from three macronutrients: carbohydrates, protein, and fat. Protein and carbs provide roughly 4 kcal per gram; fat provides about 9 kcal per gram. Flours with more fat or concentrated carbs tend to be higher in calories. For this guide, we treat flours under roughly 360 kcal per 100g as relatively lower-calorie options compared with standard refined flours.
20 Low-Calorie Flours for a Healthier You
| Flour | Calories (per 100 g) | Key Notes | How to Use/What to Make |
|---|---|---|---|
| Okara Flour | 280-300 kcal | High in fiber and protein and very absorbent. | Baking cookies, muffins, dense breads (blend with other flours). |
| Lupin Flour | 247 kcal | Low-carb, high-protein legume flour and gluten-free. | Breading, pancakes, waffles, and low-carb baking. |
| Chestnut Flour | 365 kcal | Gluten-free, sweet, and needs binding. | Sweet and savory bakes, pancakes. |
| Einkorn Flour | 313 kcal | Ancient wheat, lower gluten and higher protein. | Substitutes AP flour in breads and baking. |
| Fava Bean Flour | 330 kcal | High protein and gluten-free. | Savory baking and cooking, energy bars. |
| Apple Flour | 284 kcal | Fruit-based, adds sweetness. | Used for baking, ensure to reduce added sugar in your recipe. |
| Instant Flour | 333 kcal | Fine and processed for consistency. | Used for thickening in some baking applications. |
| Quinoa Flour | 375-390 kcal | Nutrient-dense, gluten-free. | Flatbreads, pancakes, and baking. |
| Sprouted Flour | 209-214 kcal | Easier digestion, lower calories compared to some other flours. | Breads, pancakes, and denser baked goods. |
| Italian Type 00 Flour | 340 kcal | Ultra-fine, low-medium gluten. | Pizza, pasta. |
| Bread Flour | 361 kcal | High gluten for structure. | Yeast breads and rolls. |
| Corn Flour | 361 kcal | Gluten-free maize flour. | Used for thickening breads and batters. |
| Sorghum (Jowar) Flour | 359 kcal | Gluten-free grain and has a mild flavor. | Rotis, flatbreads, and blended baking. |
| Arrowroot Flour | 357 kcal | Contains starch and has low protein. | Used for thickening sauces and gluten-free baking. |
| Potato Flour | 357 kcal | Moisture-retaining flour. | Gluten-free blends, soft cakes. |
| Semolina Flour | 339-357 kcal | This durum wheat is coarse in texture. | Pasta, couscous, and baking. |
| Peanut Flour | 321 kcal | High in protein and has a nutty flavor. | Baking, flavoring, and as a protein boost. |
| Rye Flour | 349 kcal | Nutty/tangy in taste and is moisture-retentive. | Rye breads, biscuits. |
| Barley Flour | 345 kcal | High in beta-glucan soluble fiber and comes with heart & glycemic benefits. | Multigrain breads and rotis. It blends well with other flours. |
| Kamut Flour | 337 kcal | Ancient grain; is nutty and high in protein. | Baking, salads, and pasta. |
Note: Calorie numbers above are approximate and vary by brand, processing, and moisture content.
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Okara Flour (280-300 kcal per 100g)
Okara flour is made mainly from soybean pulp. This lightly coarse flour is gluten-free, rich in protein, low-calorie, and low-carb! It’s very absorbent, so it leads to a denser texture while cooking. It works as an excellent low-calorie flour alternative for baking cookies, bread, muffins, and more. Because it is highly absorbent, use it blended with other flours for lighter textures. It’s even famously considered a Japanese superfood!
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Lupin Flour (247 kcal per 100g)
A low-carb, gluten-free alternative to all-purpose flour, lupin flour is made from lupin beans, which are a legume found in Latin American countries and the Mediterranean region. It is keto-friendly and works well for bread, pancakes, and waffles.
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Chestnut Flour (365 kcal per 100g)
Chestnut flour is made from ground-up chestnuts. It is gluten-free, high in fiber, and, due to its low glycemic index, suitable for people monitoring their blood sugar levels. It works for both savory and sweet recipes, but may need extra binding ingredients to hold it together due to its gluten-free nature.
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Einkorn Flour (313 kcal per 100g)
Made from an ancient wheat grain that hasn’t been crossbred with other varieties, einkorn flour is organic and has a lower gluten content as compared to regular wheat flour. It is also keto-friendly. It is a suitable alternative to all-purpose flour, is unbleached, and is high in protein.
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Fava Bean Flour (330 kcal per 100g)
Made from fava beans, this low-calorie flour is very high in protein content compared to other flours. It is gluten-free and works for both cooking and baking, but it’s not ideal for your no-bake recipes.
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Apple Flour (284 kcal per 100g)
Made from dried and ground apples, apple flour or apple powder is gluten-free. It is higher in protein content than regular wheat flour and can be used in baking. Since apple flour has a naturally sweet taste, it’s best to adjust the sugar content of your dish if you want to successfully incorporate this healthy wheat flour alternative.
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Instant Flour (333 kcal per 100g)
A type of flour that is extra fine and extra processed, but made from the same whole grains as regular flour. It is ideal to be used as a thickening agent or in baking. It gives uniformity in results as the flour goes through a process of “cooking” known as ‘pre-gelatinization.’
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Quinoa Flour (375-390 kcal per 100g)
Made from grinding quinoa grains into a fine, fluffy powder with a hint of nuttiness, quinoa flour is gluten-free, low-calorie flour, and ideal for savory flatbreads like rotlas and tortillas. It also pairs well with fruits, nuts, and spices.
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Sprouted Flour (209-214 kcal per 100g)
This flour is made from wheat grains that have been allowed to germinate and “sprout” before being ground into flour. This process breaks down the protein content, making the flour low in calorific value and easier to digest.
However, this healthy, low-calorie flour may not be ideal for dishes needing a higher gluten content, like bread, as it gives a dense and moist yield, but it works as a wonderful replacement in place of regular all-purpose flour.
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Italian Type 00 Flour (340 kcal per 100g)
Italian double-zero flour is specially designed for making pizzas and pasta. It is the most refined of Italian flours and has a low gluten content. Surprisingly, it still has elasticity, which is ideal for pizza dough.
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Bread Flour (361 kcal per 100g)
Designed for baking, this flour is an excellent healthy replacement for all-purpose flour to give better results with bakery items. It is high in gluten but significantly lower in calories.
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Corn Flour (361 kcal per 100g)
Corn flour is made from maize, and it is a great gluten-free and healthy replacement for all-purpose flour. It is ideal for people who have gluten intolerance or allergies. While it may not rise that much while baking or cooking, it’s an excellent thickening agent.
To make the best use of this flour, you should ideally use half the quantity of corn flour as compared to regular flour when mixing in some kind of batter for thickening.
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Sorghum Flour (359 kcal per 100g)
Gluten-free, low-calorie flour, sorghum (jowar flour), is the ideal baking replacement for all-purpose flour. It gives firmness and structure to baked goodies and helps to get that perfect crispy crust in bread! It may give a slightly sour aftertaste, so it provides the best results when blended with other flours.
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Arrowroot Flour (357 kcal per 100g)
Made from arrowroot starch, it’s naturally gluten-free. It is rich in carbs and low in fat, protein, and calories. It can be used in puddings, cakes, and muffins, and as a thickening agent (in the form of a slurry) in sauces, stews, etc.
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Potato Flour (357 kcal per 100g)
Made from the dried skins of whole potatoes, the potato flour is gluten-free and an excellent choice for baking. As it absorbs and retains more moisture, it can be mixed with other gluten-free flours to help make the end product softer.
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Semolina Flour (339-357 kcal per 100g)
Also known as pasta flour, this durum-wheat flour is low in calories. It is coarser, darker, and more aromatic than regular flour and can be used to make couscous, polenta, pasta, etc. It's high in gluten and helps to give baked goods that delicious crispy crust, but it can also be used in puddings and other sweets.
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Peanut Flour (321 kcal per 100g)
Made from ground peanuts, it is gluten-free, low-calorie, and high in protein and fat. Since it has the same texture as regular flour, it can be used as a perfect low-calorie flour alternative in your baking experiments.
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Rye Flour (349 kcal per 100g):
Rye flour is made from ground rye kernels or rye berries. It adds that tanginess and nutty taste to your baked products. The major advantage of using this healthy flour alternative for baking is that it can give them a longer shelf life.
It’s ideal for cookies, biscuits, and other sweet baked products, as they are softer in nature, and rye flour’s ability to hold moisture for extended periods makes the end product more durable.
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Barley Flour (345 kcal per 100g)
More flavorful than regular flour, barley flour is derived from the barley plant. It is low in gluten and a trendy low-calorie flour substitute found in today’s modern kitchen. Barley bread is crunchy and more flavorful than regular bread.
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Kamut Flour (337 kcal per 100g)
Derived from an ancient wheat grain, kamut flour is known for its buttery, nutty flavor. It has a high protein, high fiber, low-calorie nutritional profile, and can be considered the best low-calorie flour substitute. It adds a delicious nutty, almond-like, buttery flavor to baked goods. Moreover, you can pre-soak it and use it in salads and pasta as well.
Note: Calorie numbers above are approximate and vary by brand, processing, and moisture content.
Low-Calorie Flours You Can Use to Make Rotis in Rotimatic NEXT
Rotimatic is a marvel of technology in a kitchen appliance that simplifies the long process of making rotis, Indian flatbreads, that are an essential part of most meals. Rotimatic offers a noteworthy feature — the ability to have variety in your rotis! It comes with options to use various healthy flours to make rotis.
With various flour settings that can help you incorporate and customize the type of flour you prefer, it’s a nifty kitchen tool in your arsenal. Rotimatic can handle a range of flours, from traditional whole wheat flour (atta) to other low-calorie as well as gluten-free flour options. Whether you prefer jowar, barley, or quinoa, you can easily experiment with the lowest-calorie flour substitutes to suit your diet.
Using Rotimatic, you have the freedom to opt for flours that complement your dietary preferences and nutritional necessities, making it a versatile and convenient kitchen companion.
Frequently Asked Questions (FAQs)
Which flour is best for weight loss?
For weight loss, the lowest calorie flour options are sprouted flour (around 209-214 kcal/100g) and lupin flour (247 kcal/100g). Both are nutrient-rich and keep you fuller for longer. Here is a detailed post that will help you explore more options for healthy flour.
What is the lowest-calorie flour for baking?
Sprouted flour is among the lowest-calorie flour substitutes and works well in baking. Lupin flour and okara flour are also good options, though they may need to be blended with other flours for better texture.
Can I replace all-purpose flour with a low-calorie flour substitute?
Yes, you can replace all-purpose flour with a low-calorie flour substitute like jowar, quinoa, or barley flour. The texture and flavor may vary, so blending flours often gives the best results.
Which low-calorie flour is best for making rotis?
Flours like jowar (sorghum), barley, quinoa, and rye are ideal low-calorie flours for making rotis. They work well in appliances like Rotimatic NEXT for healthy everyday meals.
Are gluten-free flours lower in calories?
Not always. While some gluten-free options like chestnut and quinoa flour are relatively lower in calories, others can be similar to wheat. The calorie count depends on the protein, fat, and carb content.
What is the difference between low-calorie flour and whole wheat flour?
Whole wheat flour is higher in calories (about 364 kcal/100g) compared to many low-calorie flours like barley (345 kcal) or kamut (337 kcal). Low-calorie flours often have more fiber or protein, which aids digestion.
Can low-calorie flour help manage diabetes?
Certain low-calorie flour substitutes like chestnut flour (low glycemic index) and sorghum flour may be better for blood sugar control compared to refined flour.
Do low-calorie flours work well for thickening sauces and gravies?
Yes, arrowroot flour and corn flour are excellent low-calorie flour substitutes for thickening soups, sauces, and gravies.
Are there Indian flours that are naturally low in calories?
Yes, Indian staples like jowar (sorghum), ragi (finger millet), and barley are naturally low-calorie flours commonly used in traditional cooking.
Can low-calorie flour substitutes be used in desserts?
Absolutely. Quinoa flour, chestnut flour, and apple flour are popular low-calorie flour substitutes that work well in cakes, cookies, and muffins.
Why Do Calories Matter?
Calories measure how much energy food gives your body. Your body uses calories for sleeping, moving, and thinking. Diet plays the larger role in weight management, with food choices and portions influencing about 80% of outcomes, while exercise contributes around 20%.
What Impacts the Calorie Level of Flour?
Calories in flour come from carbohydrates, protein, and fat. Protein and carbs provide about 4 kcal per gram, while fat provides 9 kcal per gram. Flours higher in fat or concentrated carbs tend to be more calorie-dense.