How Many Calories Are in Gluten Free Flour? A Nutritional Breakdown

November 5, 2025 •

4 min read

Contrary to popular belief, gluten-free does not automatically mean lower in calories. The number of calories in gluten free flour depends heavily on the source ingredient, with high-fat nut flours often containing more energy than traditional wheat flour.

Quick Summary

The caloric content of gluten-free flour varies significantly by type, from high-fat nut flours to starchy grain alternatives. Calorie-conscious bakers should check nutrition labels, as blends and individual flours can differ greatly.

Key Points

Variable Calories: The number of calories in gluten free flour is not uniform and depends on the specific ingredient, such as nuts, grains, or starches.
Higher Fat, Higher Calories: Flours made from nuts like almonds are often higher in calories than wheat flour due to their fat content.
Not Inherently Healthier: Being gluten-free does not automatically mean a product is lower-calorie or healthier; some refined gluten-free products can be higher in sugar and fats.
Blends Affect Totals: Store-bought gluten-free blends combine different ingredients, so their calorie count depends on the specific ratio of starches and flours used.
Nutrient-Dense Alternatives: Focusing on nutrient-dense, whole-food options like buckwheat, quinoa, and coconut flour provides more fiber, protein, and minerals than refined starches.
Check the Label: For precise information, always check the nutrition facts on the product packaging, as values can differ by brand and processing.

Understanding the Calorie Differences in Gluten-Free Flours

When transitioning to a gluten-free diet, many people assume that the replacement products will be lower in calories or healthier by default. The truth is more nuanced, particularly concerning baking ingredients like flour. The caloric and nutritional profile of gluten-free flour is determined by its source material. Flours made from nuts or seeds, for example, will have a different macronutrient composition—and a higher calorie count due to fat content—than those made from starchy grains or root vegetables.

This article breaks down the caloric content of some of the most common gluten-free flours and blends, providing a clearer picture for home bakers and those managing dietary restrictions.

The Nutritional Science Behind Gluten-Free Flour Calories

The calorie content in any food is derived from its macronutrients: carbohydrates, protein, and fat. In flour, the primary caloric source for most grain-based varieties is carbohydrates. However, for nut and seed-based flours, healthy fats contribute a significant portion of the calories. This is why a quarter-cup of almond flour contains more calories than the same amount of white rice flour or standard wheat flour.

Additionally, processing can impact nutritional density. Highly refined gluten-free flours, like some white rice or tapioca flours, might have a high carbohydrate load with little fiber, leading to a quick blood sugar spike. In contrast, whole-grain or high-fiber alternatives like coconut or buckwheat flour offer a richer nutritional profile, which can affect satiety and blood sugar levels.

Calorie Comparison of Common Gluten-Free Flours

Here is a comparison of the typical calorie counts for different types of gluten-free flours, based on a standard serving size. Note that these values can vary by brand and specific blend.


Flour Type	Calories (per 1/4 cup)	Main Caloric Source	Key Nutritional Trait
Almond Flour	~160 kcal	Fat (healthy fats)	High in protein and fiber, lower carbs
Coconut Flour	~120 kcal	Fiber, Carbs	Very high in fiber, moderate carbs
Brown Rice Flour	~110 kcal	Carbs	Higher fiber than white rice flour
Cassava Flour	~130 kcal	Carbs	Low in protein and fat
Chickpea Flour	~130 kcal	Protein, Carbs	High in protein and fiber
Oat Flour	~110 kcal	Carbs	High in soluble fiber
General All-Purpose Blend	~130 kcal	Carbs	Variable depending on blend ingredients

Understanding Gluten-Free Flour Blends

Many store-bought gluten-free flours are not a single ingredient but a blend of different flours and starches. These blends are designed to mimic the texture and baking properties of wheat flour. Common ingredients include rice flour, tapioca starch, potato starch, and sometimes a nut or seed flour. The calorie count of a blend will depend on the ratio of these ingredients. For example, a blend with a higher proportion of starchy flours will have a caloric profile more similar to traditional flour, while one with more nut flour will be higher in fat and total calories. It is always important to check the nutritional label of a specific product for the most accurate information. For an example of a specific product's nutritional facts, see this breakdown of a Pillsbury blend: https://www.eatthismuch.com/calories/gluten-free-flour-blend-1686871.

Calorie Density vs. Overall Nutrition

It's crucial to look beyond just the calorie count when choosing a gluten-free flour. While almond flour has a higher calorie density due to its fat content, it also offers more protein, fiber, and healthy monounsaturated fats. This can be beneficial for satiety and overall nutrition. On the other hand, a starchy blend might have a similar calorie count to wheat flour but lack the fiber and micronutrients of a whole-grain alternative. Opting for flours made from whole foods, like buckwheat or quinoa, can provide a more nutrient-dense option, offering additional vitamins, minerals, and antioxidants.

Lists of Gluten-Free Flour Alternatives

Low-Calorie (and Lower Net Carb) Options:

Almond Flour (moderate calories, but low net carbs)
Coconut Flour (moderate calories, but very high fiber)
Flaxseed Meal
Chia Seed Flour

Higher-Calorie (and Higher Carb) Options:

White Rice Flour
Tapioca Flour
Potato Starch
Cassava Flour
Corn Flour

Nutrient-Dense Options:

Buckwheat Flour
Quinoa Flour
Sorghum Flour
Teff Flour

Conclusion

In summary, the number of calories in gluten free flour is not a single, fixed number but varies widely based on the ingredient. While some options like almond flour may have a higher calorie density than traditional wheat flour, others like rice flour can be comparable. The key is to examine the nutritional labels and ingredients of any gluten-free flour or blend. Focus not just on calories, but on the overall nutritional profile, including fiber, fat, and protein content, to make the best choice for your dietary needs and health goals. Ultimately, opting for gluten-free flours doesn't guarantee a lower-calorie product, but it does allow for a wider variety of nutrient-rich alternatives when chosen wisely.

Frequently Asked Questions

No, gluten-free flour is not always lower in calories. The calorie count can be comparable or even higher than regular wheat flour, especially for flours made from high-fat ingredients like nuts.

While it varies, some flours like flaxseed meal, chia seed flour, and certain grain flours tend to be lower in net carbs and can be part of a lower-calorie approach. Coconut flour is also high in fiber, which can aid satiety.

Nut-based flours, including almond flour, generally have a higher calorie count per serving compared to traditional wheat flour because of their higher fat content.

Many commercial gluten-free baking mixes can be higher in calories, sugar, and fat compared to their gluten-containing counterparts, as extra ingredients are often added to improve texture and flavor.

Switching to gluten-free flour alone is not a guarantee for weight loss. The overall calorie intake and nutritional balance of your diet matter most. Be mindful of serving sizes and the total calories from any baked goods.

You should check the nutrition label for the specific flour or blend you are using. The calories per serving will be listed, and you can calculate the total based on the amount added to your recipe.

Starchy gluten-free flours like rice or tapioca often have calorie counts comparable to or slightly higher than wheat flour, primarily due to their high carbohydrate content.

Yes, fiber content is very important. Flours high in fiber, like coconut or chickpea flour, can aid digestion and increase feelings of fullness, even if their raw calorie count is not the lowest.