What Kind of Flour Has the Least Gluten?

January 3, 2026 •

5 min read

According to Healthline, there are over 12 common types of naturally gluten-free flours, offering excellent alternatives for baking. This guide explores what kind of flour has the least gluten, detailing options from zero-gluten varieties to low-gluten wheat flours, and helps you select the best one for your dietary needs and recipes.

Quick Summary

This guide covers naturally gluten-free flours such as almond, coconut, and rice, and details low-gluten wheat options like cake flour. It highlights their unique properties, best uses, and offers a comparison table to help choose the right flour for various baked goods and dietary requirements.

Key Points

Almond flour is naturally gluten-free: Made from ground almonds, it's great for cookies and dense cakes but requires a binding agent.
Coconut flour is highly absorbent: This gluten-free flour requires significant moisture and is best used in smaller quantities due to its high fiber content.
Cake flour has the lowest gluten of all wheat flours: Containing 7-9% protein, it is used for delicate, tender baked goods but is not suitable for a gluten-free diet.
Look for certified gluten-free labels: Oats and other grains can be cross-contaminated during processing, so certified labels ensure true gluten-free status.
Blending flours improves results: Combining different gluten-free flours, such as a starchy one with a fibrous one, can mimic the properties of wheat flour more effectively.
Cassava flour is a versatile 1:1 substitute: Derived from the whole cassava root, this gluten-free option has a neutral flavor and can often be swapped directly for wheat flour.

Understanding Gluten and Flour Types

Before diving into specific flours, it's essential to understand gluten. Gluten is a protein composite found in wheat, barley, and rye. It provides elasticity and chewiness to baked goods. Some people need to avoid gluten entirely due to celiac disease or non-celiac gluten sensitivity, while others may simply prefer lower-gluten options. Flours can be broadly categorized into three types based on their gluten content: high-gluten, low-gluten (wheat-based), and gluten-free. For those requiring a strict zero-gluten diet, choosing certified gluten-free alternatives is crucial to avoid cross-contamination.

Naturally Gluten-Free Flours

For those seeking absolutely no gluten, these flours are the safest and most popular options. They derive from sources other than wheat and its relatives.

Almond Flour

Made from ground, blanched almonds, almond flour is a widely used gluten-free alternative that is rich in nutrients like magnesium, calcium, and protein. It has a moist, nutty flavor that works well in cakes, cookies, and quick breads, often resulting in denser, chewier baked goods. Because of its high fat content, it adds richness but may require an extra binding agent, like an egg, when substituting.

Coconut Flour

This flour is made from dried, ground coconut meat and is known for its high fiber content and strong absorbency. A little goes a long way with coconut flour, and it requires significantly more liquid and eggs in recipes to prevent a dry, crumbly texture. Its mild coconut flavor makes it a good fit for sweet baked goods.

Cassava Flour

Derived from the entire cassava root, this gluten-free and grain-free flour has a neutral flavor and a texture similar to wheat flour, making it a versatile 1:1 substitute in many recipes. Unlike tapioca flour, which is just the extracted starch, cassava flour uses the whole root and provides more resistant starch and fiber.

Buckwheat Flour

Despite its name, buckwheat is not a type of wheat but a protein-rich pseudocereal related to rhubarb. Buckwheat flour provides a rich, earthy flavor and is good for yeast breads and quick breads. It's often blended with other gluten-free flours to prevent baked goods from becoming too crumbly.

Rice Flour (White and Brown)

Finely milled from white or brown rice, rice flour is a staple in gluten-free baking. White rice flour has a neutral flavor and fine texture, while brown rice flour, made from the whole grain, offers more nutrients and a nutty flavor. It provides a good structure for bread and gives a nice crispness to cookies.

Oat Flour

Oat flour is made from ground whole grain oats. It's naturally gluten-free but can be cross-contaminated during processing, so always look for a certified gluten-free label. It gives a pleasant, slightly chewy texture and a moist crumb to baked goods like cookies and quick breads.

Low-Gluten Wheat Flour (Not Gluten-Free)

For those not sensitive to gluten but seeking a lower-protein option, there are wheat-based flours available. These are not suitable for individuals with celiac disease or gluten intolerance.

Cake Flour

Among wheat flours, cake flour has the lowest gluten content, with a protein percentage of 7-9%. Its fine texture is ideal for creating light, tender, and delicate baked goods such as cakes, pastries, and muffins.

Pastry Flour

Similar to cake flour but with a slightly higher protein content (around 8-9%), pastry flour strikes a balance between tenderness and flakiness. It's excellent for pie crusts, biscuits, and soft cookies.

Choosing the Right Flour for Your Baking Needs

Selecting the right flour depends on your dietary restrictions and the desired outcome of your baked goods. For light and fluffy cakes, cake flour is an excellent low-gluten wheat option, while a blend of gluten-free flours might be required for similar results without gluten.

Comparison Table: Low and No-Gluten Flours


Flour Type	Gluten Content	Texture	Flavor Profile	Best For	Considerations
Cake Flour	Low (7-9% protein)	Fine, soft	Mild	Delicate cakes, pastries	Not gluten-free; fine for low-gluten needs
Almond Flour	None	Coarse, dense	Nutty, rich	Cookies, moist cakes	Higher fat, requires binder
Coconut Flour	None	Powdery	Mildly sweet	Small amounts in baking	Highly absorbent, needs more liquid
Cassava Flour	None	Fine, soft	Neutral	Tortillas, flatbreads	1:1 substitute for wheat flour
Buckwheat Flour	None	Crumbly	Earthy, rich	Pancakes, yeast bread	Blend with other flours for structure
Oat Flour	None (if certified)	Soft, tender	Creamy, sweet	Cookies, quick breads	Check for certified gluten-free label
White Rice Flour	None	Silky, smooth	Neutral	Thickening sauces, crackers	Can create gritty texture if not finely milled

Expert Baking Tips for Low-Gluten and Gluten-Free Flours

Baking with alternative flours can require some experimentation. Here are a few tips to help you achieve the best results.

Use Binders Wisely

Since gluten-free flours lack the binding properties of gluten, many recipes require extra binding agents. Common binders include eggs, xanthan gum, or chia and flax eggs for vegan recipes. Xanthan gum, in particular, can mimic the elasticity of gluten, improving the texture of baked goods.

Blend Your Flours

For many gluten-free applications, a single flour may not suffice. Blending two or more types, such as a starchy flour like tapioca with a more fibrous one like brown rice flour, can provide a more balanced texture, flavor, and structure.

Increase Moisture

Many gluten-free flours, especially coconut flour, are very absorbent and can lead to dry baked goods. Adjusting your recipe to include more liquid or fat is often necessary.

Follow Specific Recipes

Instead of trying to adapt a traditional recipe, search for one specifically developed for the gluten-free flour you are using. This approach accounts for the unique properties of the flour and provides a better chance of success.

Conclusion

The question of what kind of flour has the least gluten has two main answers. For a completely gluten-free diet, options like almond, coconut, cassava, buckwheat, and certified gluten-free oat flours are the best choices. For those simply looking to reduce gluten without removing it entirely, cake flour, a wheat-based product, is the lowest-gluten option available. By understanding the distinct characteristics and proper usage of these flours, bakers can successfully create a wide variety of delicious baked goods tailored to their specific dietary needs, from delicate cakes to rustic breads.

Choosing the right gluten-free flour for your needs.

Frequently Asked Questions

Flours derived from sources other than wheat, barley, and rye are naturally free of gluten. Popular examples include almond flour, coconut flour, rice flour, and buckwheat flour. For certified gluten-free options like oat flour, look for a specific label to avoid cross-contamination.

No, cake flour is not gluten-free. It is a wheat-based flour with a lower protein and gluten content compared to other wheat flours like all-purpose or bread flour, but it still contains gluten and is not safe for individuals with celiac disease or gluten sensitivity.

Yes, it is often necessary to adjust recipes, especially if substituting gluten-free flours for wheat flour. You may need to add a binder, increase liquid, or use a specific flour blend to achieve a texture similar to your original recipe.

Blending different gluten-free flours helps compensate for the properties that gluten provides, such as elasticity and structure. A blend can combine the starchy lightness of tapioca with the structure of almond flour for a more balanced result.

Almond flour can be a good substitute, but it has a different fat content and texture. It works well for adding richness and moisture to many baked goods, but direct 1:1 substitution may result in a denser final product, often requiring an extra egg for binding.

Cassava flour is made from the entire peeled and ground cassava root, offering a neutral flavor and structure similar to wheat flour. Tapioca flour, by contrast, is the extracted starch from the same root, primarily used as a thickener or for creating a chewy texture.

Because coconut flour is highly absorbent, you must significantly increase the liquid and eggs in your recipe. A common starting point is to use 1/4 to 1/3 cup of coconut flour for every cup of grain-based flour, along with one to two extra eggs.