How many calories are in 2 spoons of flour?

December 2, 2025 •

4 min read

According to nutrition data, 2 tablespoons of standard all-purpose wheat flour contain approximately 57 calories. However, this number can vary depending on the type of flour and how it is measured, making the answer to "how many calories are in 2 spoons of flour?" more complex than it first appears.

Quick Summary

Two tablespoons of all-purpose flour contain about 57 calories, primarily from carbohydrates. The precise amount can fluctuate based on the specific flour type, such as whole wheat or almond, and whether it is measured by volume or weighed for accuracy.

Key Points

Basic Calorie Count: Two tablespoons of standard all-purpose wheat flour contain about 57 calories.
Measurement Matters: Measuring flour by weight is more accurate than using spoons, as volume can vary significantly due to packing density.
Flour Type Varies Calories: The calorie count depends on the flour type; alternatives like almond or coconut flour have different nutritional profiles and calorie densities.
Whole Wheat Benefits: Whole wheat flour is generally higher in fiber, vitamins, and minerals than refined white flour, offering more nutritional value.
Recipe Context: The calories from flour are only part of the total for any recipe, which will also include other ingredients like sugar and fats.

The Calorie Count Breakdown for All-Purpose Flour

For a standard all-purpose wheat flour, 2 tablespoons—which is approximately 16 grams—equates to around 57 calories. The majority of these calories are derived from carbohydrates, with a smaller contribution from protein and fat. This makes flour a dense source of energy, and while it provides foundational structure to countless recipes, it is important to understand its nutritional impact. For those who meticulously count their calories, knowing this basic figure is the first step toward making informed dietary choices or adjusting recipes to better fit their needs. However, the use of a standard spoon as a measuring tool can introduce inaccuracies.

Why Your Measurement Matters

Accurately measuring flour is crucial for both baking success and calorie counting, as measuring by volume is not as precise as weighing ingredients. The density of flour can change dramatically based on how it's handled; a spoonful of tightly packed flour contains more mass (and therefore more calories) than a spoonful of flour that has been sifted or scooped lightly. Professional bakers consistently weigh their ingredients for this reason. For instance, while 2 tablespoons is a simple metric, the difference between a level tablespoon and a heaping one could add several extra calories to your meal. For those tracking their intake, investing in a small digital kitchen scale provides the most reliable measurement.

Flour Nutrition Comparison: White vs. Whole Wheat

The type of flour you use has a significant effect on its nutritional profile, not just its taste and texture. Whole wheat flour, for example, is milled from the entire wheat kernel, which includes the bran, endosperm, and germ. This process retains a higher concentration of fiber, vitamins, and minerals compared to its refined white counterpart, which has the bran and germ removed.

Nutritional Advantages of Whole Wheat Flour:

Higher Fiber Content: Whole wheat flour provides more dietary fiber, which aids in digestion and can help manage blood sugar levels.
Richer in Micronutrients: It contains more essential vitamins and minerals like B vitamins, iron, and manganese.
Better Satiety: The increased fiber and protein content can help you feel fuller for longer, which is beneficial for weight management.

Alternative Flours and Their Calorie Differences

Beyond traditional wheat, there are many alternative flours, each with its unique calorie count and nutritional benefits. Common alternatives are derived from nuts, seeds, and ancient grains. The macronutrient composition of these flours varies greatly, influencing not only the flavor but also the final calorie count of a dish. For example, nut-based flours are often higher in fat and protein, while oat flour is rich in soluble fiber.


Flour Type	Calories (per 2 tbsp)	Carbohydrates	Protein	Fat
All-Purpose Wheat	~57	~12g	~1.6g	~0.2g
Whole Wheat	~44	~9g	~2g	~0.4g
Almond Flour*	~120	~4.8g	~4.8g	~10g
Coconut Flour*	~53	~7g	~3.2g	~3g

Note: Calculations for almond and coconut flour are approximate, based on 100g nutrition facts and standard tablespoon weights.

Flour and Calorie Consumption

Ultimately, flour is rarely consumed alone but rather as an ingredient within a larger recipe. The total calorie count of a finished baked good, pancake, or sauce will be influenced by other ingredients like sugar, butter, and oil. For those concerned about their caloric intake, exploring recipes that use less flour or substitute high-calorie ingredients for lower-calorie alternatives is a viable strategy. For example, using fruit purée to replace some fat and sugar can be a simple modification.

Here are some tips for managing calories when baking with flour:

Reduce the amount of sugar and fat in a recipe.
Substitute a portion of all-purpose flour with a whole grain or alternative flour.
Use unsweetened applesauce or mashed banana to replace some of the oil or butter.
Try recipes that naturally use less flour, such as those that rely on eggs for structure.
Opt for whole wheat flour to increase fiber, which can promote feelings of fullness.

Conclusion

While two tablespoons of all-purpose flour contain approximately 57 calories, this is just a starting point. The specific type of flour, how it's measured, and the other ingredients in your recipe will all contribute to the final caloric total. For those aiming to manage their weight or improve their diet, opting for whole wheat or nutrient-dense alternative flours like almond or coconut flour is a beneficial strategy. Ultimately, understanding these variables and making informed choices is key to enjoying your favorite baked goods in a healthier way. For further nutritional guidance and to explore various flour types and their health benefits, you can consult reputable sources like Healthline.

Keywords: calories, 2 spoons of flour, nutrition, baking, all-purpose flour, whole wheat flour, measuring flour, alternative flours, healthy eating.

Frequently Asked Questions

Two tablespoons of all-purpose flour contain approximately 12 grams of carbohydrates, which is the main source of its calories.

No, whole wheat flour typically has a slightly lower calorie count per serving than white flour, in addition to containing more fiber and nutrients.

The calorie count for 2 tablespoons of almond flour is significantly higher than wheat flour, at around 120 calories, due to its higher fat content.

Sifting flour does not change the actual calorie count per unit of weight, but it does change the volume, meaning a spoonful of sifted flour will weigh less and thus have fewer calories than a spoonful of unsifted, compacted flour.

Weighing flour is more accurate because it eliminates the variable of how densely the flour is packed, ensuring you get a consistent amount of product and calories every time.

No, while the basic caloric content is similar, the nutritional value differs significantly. For instance, calories from whole wheat flour come with more fiber and micronutrients compared to those from white flour.

A good way to reduce calories is by substituting a portion of the flour with lower-calorie ingredients or using alternative flours. For instance, you could use a portion of oat flour, which has a moderate calorie count but is higher in fiber.