Which flour has the least gluten in it? A comprehensive guide to gluten-free alternatives

November 11, 2025 •

5 min read

According to Healthline, many flours are naturally gluten-free, including almond, buckwheat, and sorghum, which are safe for those with sensitivities or celiac disease. For individuals with dietary restrictions, understanding which flour has the least gluten in it is crucial for preparing food safely and deliciously. This guide explains the differences between low-gluten wheat flours and truly gluten-free alternatives to help you make the best choice.

Quick Summary

This guide details the various flours that are naturally gluten-free, including almond, coconut, rice, and buckwheat. It discusses their unique properties, flavors, and best applications for baking and cooking, providing essential information for navigating a gluten-free diet.

Key Points

Naturally Gluten-Free Flours: Flours like almond, coconut, rice, and buckwheat contain zero gluten and are safe for those with celiac disease or severe sensitivities.
Low-Gluten vs. Gluten-Free: Some wheat-based flours (e.g., cake flour) are low in gluten but not gluten-free; always choose certified options for a true zero-gluten diet.
Almond Flour is Highly Versatile: A nutrient-dense flour high in protein and fiber, almond flour is great for many baked goods and provides a moist, rich texture.
Blending is Key: To mimic the structure of gluten, combine multiple gluten-free flours with starches and binders like xanthan gum for the best baking results.
Adjust for Moisture: Gluten-free flours absorb liquid differently, so recipes often require more moisture or a resting period to prevent a dry, crumbly texture.
Check for Certified Options: For oat flour especially, ensure the product is certified gluten-free to avoid cross-contamination during processing.
Different Flours, Different Uses: Each naturally gluten-free flour has a unique flavor and texture profile, making it suitable for specific culinary applications, from cookies to thickening sauces.

For those navigating a gluten-free lifestyle, the search for suitable flour can be confusing. While some wheat flours are labeled "low-gluten," they are not the same as naturally gluten-free alternatives. The key distinction is that flours derived from non-wheat sources contain zero gluten, making them the safest option for people with celiac disease or severe gluten sensitivities. Flours like almond, coconut, and buckwheat are excellent examples, each bringing unique characteristics to the kitchen.

The Difference Between Naturally Gluten-Free and Low-Gluten Flours

It's important to differentiate between flours with low gluten and those with no gluten at all. Wheat-based flours contain a protein called gluten, which provides elasticity and structure to dough. Cake flour, for instance, is made from soft wheat and has a protein content of only 7-9%, giving it a low gluten potential. While this works for delicate cakes and pastries, it is not suitable for a strictly gluten-free diet. The protein content directly correlates with gluten levels in wheat flour, so higher protein means higher gluten.

Conversely, naturally gluten-free flours come from sources other than wheat, barley, or rye. These flours, such as those made from nuts, seeds, pseudocereals, and legumes, contain no gluten proteins whatsoever. For a truly gluten-free diet, especially for individuals with celiac disease, always choose products explicitly labeled as certified gluten-free to avoid cross-contamination.

Top Naturally Gluten-Free Flours

Almond Flour

One of the most popular and versatile gluten-free options, almond flour is made from finely ground, blanched almonds.

Nutritional Profile: It is high in protein, healthy monounsaturated fats, fiber, and essential minerals like magnesium, calcium, and vitamin E.
Best Uses: Its nutty flavor and rich texture make it perfect for cookies, cakes, macarons, and as a breading for meats or vegetables.
Baking Tip: Almond flour can create denser baked goods due to the lack of gluten, but its high fat content helps retain moisture.

Coconut Flour

Made from dried coconut meat, coconut flour is highly absorbent and rich in fiber and healthy fats.

Flavor Profile: It has a mild coconut flavor that works well in both sweet and savory dishes.
Best Uses: A little goes a long way with coconut flour. It's often used in small amounts mixed with other flours to prevent baked goods from becoming too dry.
Baking Tip: When substituting, you will need to add more liquid and eggs to compensate for its high absorbency.

Buckwheat Flour

Despite its name, buckwheat is a pseudocereal related to rhubarb, not wheat, and is naturally gluten-free.

Flavor Profile: It has a distinct earthy, nutty flavor and a darker, grayish hue.
Best Uses: Buckwheat flour is a staple in pancakes, crepes (galettes), soba noodles, and certain bread recipes.
Baking Tip: For a lighter texture, combine it with other gluten-free flours like brown rice flour.

Rice Flour (Brown and White)

Finely milled rice creates a mild-flavored, easily digestible flour.

Brown vs. White: Brown rice flour is a whole-grain option with a nuttier flavor and more fiber, while white rice flour is lighter and more neutral.
Best Uses: Rice flour is an excellent thickening agent for sauces and gravies and is a key ingredient in many Asian cuisines for dishes like noodles and dumplings.
Baking Tip: While it's great for crisping cookies and crusts, it often needs to be blended with other flours and binders for baking to provide structure.

Oat Flour

Certified gluten-free oat flour is made from ground whole-grain oats and is high in soluble fiber.

Risk of Contamination: Oats are naturally gluten-free but frequently processed in facilities that handle wheat, so certified gluten-free options are essential.
Flavor and Texture: It adds a subtle sweet, toasty flavor and can make baked goods moist and chewy.
Best Uses: Perfect for cookies, quick breads, and pancakes.

Corn Flour

Made from the finely ground whole corn kernel, corn flour has a mild, sweet, and nutty flavor.

Best Uses: It's used in tortillas, breadings, and cornbread. In the UK, the term "cornflour" refers to what Americans call cornstarch, a key distinction to remember when following recipes.

Flour Comparison Table


Flour Type	Gluten Content	Best For	Flavor Profile	Key Characteristic
Almond Flour	Zero	Cakes, cookies, macarons, breading	Nutty, rich	High in fat, moist texture
Coconut Flour	Zero	Blending in baked goods, small amounts	Mild, coconut	Highly absorbent, high fiber
Buckwheat Flour	Zero	Pancakes, crepes, soba noodles	Earthy, nutty, intense	Pseudocereal, works best in blends
Brown Rice Flour	Zero	Sauces, coatings, crispy cookies	Nutty	Whole grain, good source of fiber
Certified GF Oat Flour	Zero	Cookies, quick breads, pancakes	Sweet, nutty, toasty	Use certified GF to avoid contamination
Corn Flour	Zero	Tortillas, breading, cornbread	Sweet, nutty	Can be yellow, white, or blue
Cake Flour	Low (7-9%)	Delicate cakes, pastries	Neutral, weak	Wheat-based, not for strict gluten-free diets

How to Achieve the Best Results in Gluten-Free Baking

Baking with flours that lack gluten requires a different approach than traditional wheat-based baking. Here are some tips to help you succeed:

Blend Your Flours: Few single gluten-free flours can replicate all the properties of wheat flour. Creating a blend of flours, starches (like tapioca or cornstarch), and binders (like xanthan gum) is key to achieving a balanced texture. A simple blend might include brown rice flour for structure, almond flour for moisture, and a starch for lightness.
Add Binders: In gluten-free baking, you often need to add a binding agent to provide structure and prevent crumbliness. Xanthan gum and guar gum are commonly used to mimic the elasticity of gluten. The correct amount depends on the recipe and whether the flour blend already contains a binder.
Use More Liquid and Rest the Dough: Gluten-free flours absorb liquid differently than wheat flour, sometimes more and sometimes less. Many recipes require more moisture. Letting the batter or dough rest for 10-15 minutes can also improve the texture by allowing the flours to fully hydrate.
Don't Overbake: Gluten-free goods may not brown as much as their wheat counterparts. Keep a close eye on the bake time and temperature to prevent them from becoming dry or gritty.

Conclusion

While a few wheat-based flours contain a low percentage of gluten, the best options for truly minimizing or eliminating gluten are naturally gluten-free flours derived from non-wheat sources. Almond, coconut, buckwheat, and certified gluten-free oat flours are just a few examples that offer a wide range of flavors and textures for various culinary applications. By understanding the unique properties of these alternatives and employing proper baking techniques, you can successfully create delicious meals and baked goods that are safe for a gluten-free diet. The world of gluten-free baking is rich with diverse, nutritious, and flavorful options that make dietary restrictions less of a limitation and more of a creative culinary adventure. For a wealth of gluten-free recipes, consult reliable resources like Forks Over Knives.

Frequently Asked Questions

Almond flour is typically made from blanched almonds (skins removed) and is ground more finely, resulting in a lighter color and smoother texture. Almond meal is made from whole, unblanched almonds with the skins on, giving it a coarser texture and darker, speckled appearance.

Not always. While some all-purpose gluten-free blends are designed for a 1:1 swap, single-ingredient gluten-free flours behave differently. They may require adjustments to liquid content, binders, and leavening agents to achieve the desired texture.

Oats themselves are naturally gluten-free, but they are often processed in facilities that also handle wheat, barley, and rye, leading to a high risk of cross-contamination. For a gluten-free diet, it is essential to purchase oat flour that is certified gluten-free.

Xanthan gum is a binding agent used to mimic the elasticity and structure that gluten provides. Since gluten-free flours lack this protein, xanthan gum helps prevent baked goods from becoming crumbly and helps them hold their shape.

White rice flour is an excellent, neutral-flavored choice for thickening sauces and gravies. It works well because it prevents liquid separation, even after refrigeration or freezing.

Yes, there are several types of rice flour, including white rice flour (from polished rice), brown rice flour (from whole grain rice), and glutinous or sweet rice flour (from sticky rice). Each has different properties, with brown rice flour offering more nutrients.

Start by using a pre-made, all-purpose gluten-free flour blend designed for a 1:1 substitution. For more control, experiment with blends of single-origin flours, and be prepared to adjust liquid levels and add binders like xanthan gum to achieve the right texture.