• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Home
  • How to Start
    • Keto Calculator
    • Personal Weekly Meal Planner
    • Resources
      • Low Carb Fruit List
      • Low Carb Vegetable List
      • Low Carb Flours
      • Carbs in Cheese
      • Carbs in Dairy
      • Carbs in Herbs
      • Carbs in Nuts & Seeds
      • Carbs in Spices & Seasoning
  • Recipe By Course
    • Appetizers
    • Breads
    • Breakfast
    • Lunch
    • Main Dishes
    • Soups
    • Salads
    • Side Dishes
    • Desserts
    • Dips & Sauces
    • Snacks
  • Articles
  • Membership
    • Keto Meal Plans
    • Member Login
    • Recipe Collections
  • Subscribe
  • About Me
    • Privacy & Disclosure Policy
    • Photo & Recipe Sharing Policy

Keto & Low Carb Vegetarian Recipes logo

menu icon
go to homepage
  • How to Start
    • Resources
    • Articles
  • Recipe By Course
    • Recipes By Diet
  • eBooks
  • Membership
  • Subscribe
  • Be Social

    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • How to Start
      • Resources
      • Articles
    • Recipe By Course
      • Recipes By Diet
    • eBooks
    • Membership
    • Subscribe
  • Be Social

    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Resources

    Published: Jan 11, 2020 · Updated: Sep 24, 2020 by Angela Coleby · This post may contain affiliate links · This blog generates income via ads

    Low Carb Flours

    When you first follow a low carb diet, one of the hardest challenges is find low carb alternatives to baked goods such as bread and cakes.  Using low carb flours can take a while to adapt but once you get used to them there will be no stopping you.

    I’ve also included a complete list of flour and their carbs for comparison. However, if you are in maintenance and have a larger daily carb target you might be able to use some of them in moderation.

    Which is the best low carb flour?

    Although I've added oat fiber to this list as the texture is like a flour and I use it in baking, it has no other nutritional value than the fibre. Lupin flour ticks a lot of boxes for the low carb vegetarian and vegan as not only is it low in carbs, it has a great protein value too.

    Low Carb Flour Notes

    • For those of you with allergies, you may want to avoid the nut flours.
    • Store your low carb flours with care as they can go rancid. Storing them in the fridge can be the best option.

    The data for the nutritional information of the flours comes from the USDA nutrient database, so you can rest assured the information is reliable – even if there may be a few surprises in it.

    Low Carb Flours List

    The servings for the list of low carb flours are about ¼ cup(28g). The list is sortable by coloumn heading too.

    You can download a pdf file of this list below:

    Carbs-in-Flours-ListDownload
    FlourServing SizeNet carbsCarbsFibreProteinCalories
    Oat fiber1oz (28g)-2727--
    Lupin Flour1oz (30g)1121111110
    Almond Meal1oz (28g)2537149
    Flax meal1oz (26g)2866140
    Pecan Flour1 oz (28g)2423215
    Walnut Flour1oz (28g)2424185
    Macademia Nut Flour1oz (28g)2422204
    Pumpkin Seed Meal1oz (28g)31071105
    Hazelnut Meal1oz (28g)484480
    Peanut Flour1oz (28g)5951592
    Soy Flour1oz (28g)58310120
    Chia seed flour1oz (28g)583441
    Sesame Seed Flour (high fat)1oz (28g)88-30147
    Almond Flour1oz (28g)8102880
    Coconut Flour1oz (28g)81810660
    Sunflower Seed Flour1oz (28g)91021491

    Complete list of flours

    This is a complete list of flours and their carbs. The servings are about 100g and this list is sortable by coloumn heading too.

    Serving SizeNet carbsCarbsFibreProteinCalories
    Acorn Flour100g555507501
    All Purpose Flour100g7376310364
    Almond Flour100g1320720600
    Almond Meal100g7171023533
    Amaranth Flour100g5865714371
    Arrowroot100g84.6883.40.3357
    Barley Flour100g64741010.5345
    Barley Malt Flour100g7178710361
    Bread Flour, White100g7272014363
    Buckwheat Flour100g61711013335
    Cake Flour100g434415262
    Cassava Flour100g36.2381.81.4159
    Chia seed flour100g18291114146
    Chickpea Flour (Gram/Besan Flour)100g47.25810.822387
    Coconut Flour100g23613815462
    Corn Flour, White100g717768363
    Corn Flour, Yellow100g717768363
    Corn Meal100g788136364
    Fava Bean Flour100g31562526323
    Flax meal100g7383123462
    Hazelnut Meal100g7181114642
    Lupin Flour100g4403640247
    Macademia Nut Flour100g51498718
    Millet Flour100g71.6275.123.510.75382
    Oat fiber100g0969600
    Oat Flour100g59.5666.515404
    Peanut Flour100g18341652327
    Pecan Flour100g414109691
    Potato Flour100g778366.9357
    Pumpkin Seed Meal100g815730574
    Quinoa Flour100g757947370
    Rice Flour, Brown100g717657363
    Rice Flour, White100g79.5800.57359
    Rye Flour, Dark100g44682416325
    Rye Flour, Light100g6977810357
    Rye Flour, Medium100g63751211349
    Self Rising Flour100g7070010333
    Semolina Flour100g6974512357
    Sesame Seed Flour (high fat)100g2626030526
    Sorghum Flour100g707778359
    Soy Flour100g16341851327
    Sunflower Seed Flour100g1120921584
    Tapioca Flour100g878700333
    Teff Flour100g58701212366
    Tortilla Flour100g45.5493.58306
    Triticale Flour100g58731513338
    Unbleached White Flour100g6871312353
    Walnut Flour80g611512523
    Whole Wheat Flour100g60711115370

    A printable pdf of this list can be downloaded in the link below.

    Carbs-in-Flours-Complete-ListDownload

    More Resources

    • Personal Weekly Meal Planner
    • Carbs in Dairy
    • Carbs in Nuts & Seeds
    • Carbs in Herbs

    New eBook

    ebook

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    angela profile

    Hi, I'm Angela!

    I'm the creator behind all the tasty low carb & gluten free recipes at Keto Vegetarian Recipes. I live in sunny St Lucia with the husband, dogs & cats.

    More about me →

    Popular

    • Carbs in Ricotta Cheese
    • Strawberry Walnut Salad
    • Keto Palak Paneer
    • Cheesy Cabbage Casserole
    meal plans

    Affiliate Notes

    Keto Vegetarian Recipes is a participant in the WholesomeYum.com affiliate program & Amazon Associates.  As an associate I earn from qualifying purchases. Being an affiliate means that we will receive a small commission on sales we refer from this Website. We truly appreciate your support by using our links, but your participation is entirely voluntary.

    Footer

    ^ back to top

    Legal

    • Privacy Policy
    • Disclosure Policy
    • Disclaimer
    • Accessibility Policy

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    As an Amazon Associate & Wholesome Yum Associate I earn from qualifying purchases.

    Copyright © 2023 Keto Vegetarian Recipes