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-List Download

Flour	Serving Size	Net carbs	Carbs	Fibre	Protein	Calories
Oat fiber	1oz (28g)	-	27	27	-	-
Lupin Flour	1oz (30g)	1	12	11	11	110
Almond Meal	1oz (28g)	2	5	3	7	149
Flax meal	1oz (26g)	2	8	6	6	140
Pecan Flour	1 oz (28g)	2	4	2	3	215
Walnut Flour	1oz (28g)	2	4	2	4	185
Macademia Nut Flour	1oz (28g)	2	4	2	2	204
Pumpkin Seed Meal	1oz (28g)	3	10	7	1	105
Hazelnut Meal	1oz (28g)	4	8	4	4	80
Peanut Flour	1oz (28g)	5	9	5	15	92
Soy Flour	1oz (28g)	5	8	3	10	120
Chia seed flour	1oz (28g)	5	8	3	4	41
Sesame Seed Flour (high fat)	1oz (28g)	8	8	-	30	147
Almond Flour	1oz (28g)	8	10	2	8	80
Coconut Flour	1oz (28g)	8	18	10	6	60
Sunflower Seed Flour	1oz (28g)	9	10	2	14	91

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 Size	Net carbs	Carbs	Fibre	Protein	Calories
Acorn Flour	100g	55	55	0	7	501
All Purpose Flour	100g	73	76	3	10	364
Almond Flour	100g	13	20	7	20	600
Almond Meal	100g	7	17	10	23	533
Amaranth Flour	100g	58	65	7	14	371
Arrowroot	100g	84.6	88	3.4	0.3	357
Barley Flour	100g	64	74	10	10.5	345
Barley Malt Flour	100g	71	78	7	10	361
Bread Flour, White	100g	72	72	0	14	363
Buckwheat Flour	100g	61	71	10	13	335
Cake Flour	100g	43	44	1	5	262
Cassava Flour	100g	36.2	38	1.8	1.4	159
Chia seed flour	100g	18	29	11	14	146
Chickpea Flour (Gram/Besan Flour)	100g	47.2	58	10.8	22	387
Coconut Flour	100g	23	61	38	15	462
Corn Flour, White	100g	71	77	6	8	363
Corn Flour, Yellow	100g	71	77	6	8	363
Corn Meal	100g	78	81	3	6	364
Fava Bean Flour	100g	31	56	25	26	323
Flax meal	100g	7	38	31	23	462
Hazelnut Meal	100g	7	18	11	14	642
Lupin Flour	100g	4	40	36	40	247
Macademia Nut Flour	100g	5	14	9	8	718
Millet Flour	100g	71.62	75.12	3.5	10.75	382
Oat fiber	100g	0	96	96	0	0
Oat Flour	100g	59.5	66	6.5	15	404
Peanut Flour	100g	18	34	16	52	327
Pecan Flour	100g	4	14	10	9	691
Potato Flour	100g	77	83	6	6.9	357
Pumpkin Seed Meal	100g	8	15	7	30	574
Quinoa Flour	100g	75	79	4	7	370
Rice Flour, Brown	100g	71	76	5	7	363
Rice Flour, White	100g	79.5	80	0.5	7	359
Rye Flour, Dark	100g	44	68	24	16	325
Rye Flour, Light	100g	69	77	8	10	357
Rye Flour, Medium	100g	63	75	12	11	349
Self Rising Flour	100g	70	70	0	10	333
Semolina Flour	100g	69	74	5	12	357
Sesame Seed Flour (high fat)	100g	26	26	0	30	526
Sorghum Flour	100g	70	77	7	8	359
Soy Flour	100g	16	34	18	51	327
Sunflower Seed Flour	100g	11	20	9	21	584
Tapioca Flour	100g	87	87	0	0	333
Teff Flour	100g	58	70	12	12	366
Tortilla Flour	100g	45.5	49	3.5	8	306
Triticale Flour	100g	58	73	15	13	338
Unbleached White Flour	100g	68	71	3	12	353
Walnut Flour	80g	6	11	5	12	523
Whole Wheat Flour	100g	60	71	11	15	370