Which Flour is the Lowest Calorie? Your Guide to Healthy Baking

December 27, 2025 •

4 min read

Did you know that some flours contain less than a quarter of the calories found in standard refined flour? This fact is driving many health-conscious bakers to explore which flour is the lowest calorie, seeking alternatives that support weight management and dietary goals without sacrificing taste.

Quick Summary

This guide compares the calorie content and nutritional profile of various flours, highlighting the single lowest-calorie option and several other healthy alternatives for cooking and baking.

Key Points

Konjac flour is the lowest calorie: Made almost entirely of soluble fiber, it contains negligible calories and is primarily used as a thickener for sauces and soups.
Lupin flour offers high protein and low calories: As a gluten-free and low-carb option, it is a great alternative for baking and increases feelings of fullness.
Sprouted flour provides a lower calorie density: The germination process makes this flour easier to digest and results in a lower overall calorie count than regular wheat flour.
Chickpea flour is a nutritious, low-calorie alternative: Rich in protein, fiber, and minerals, it offers a healthier gluten-free substitute, with studies showing it can regulate blood sugar levels.
Coconut flour is lower calorie than almond flour: While still calorie-dense compared to konjac, coconut flour has fewer calories per ounce than almond flour but requires more liquid due to its high absorbency.
Substituting low-calorie flours requires recipe adjustments: Different flours affect moisture and texture differently, so a simple 1:1 replacement is not always possible.

The Absolute Lowest: Konjac Flour

When seeking the absolute lowest-calorie flour, one name stands out: konjac flour, also known as glucomannan powder. Derived from the root of the konjac plant, this ingredient contains an incredibly low number of calories, with some sources reporting as low as 8 calories per serving. Its almost non-existent calorie count is primarily because it is almost pure soluble fiber. Glucomannan fiber absorbs a significant amount of water, which is why konjac flour is primarily used as a thickening agent for sauces, soups, and puddings rather than as a primary baking flour. It’s also famously used to create low-calorie shirataki noodles. While not a one-to-one replacement for all-purpose flour, it's the clear winner for minimum calorie impact.

Other Noteworthy Low-Calorie Options

Beyond konjac, several other flours offer a significantly lower calorie count than traditional white or whole wheat flour while being more suitable for baking.

Sprouted Flour

Sprouted flour is made from grains or legumes that have been allowed to germinate before being ground. This process breaks down some of the starches, making the flour easier to digest and lowering its overall calorie density. A low-calorie option, sprouted flour can provide a good yield in baked goods, though it may not rise as high as regular flour.

Lupin Flour

Lupin flour is a low-carb, high-protein, and gluten-free flour made from lupin beans. With approximately 247 kcal per 100g, it is one of the lowest-calorie flours suitable for baking and can be used in keto-friendly recipes. Its high protein content makes it very satiating.

Apple Flour

Made from dried and ground apples, this gluten-free flour contains around 284 kcal per 100g. It can add a unique flavor profile to baked goods but may require adjustments to the recipe's liquid content due to its high absorbency.

Okara Flour

This is a by-product of soy milk production, derived from soybean pulp. Okara flour is high in protein, low in calories (280-300 kcal per 100g), and gluten-free, making it another excellent alternative.

Comparing Popular Low-Calorie Flours

When choosing a low-calorie flour, it's important to consider more than just the calorie count. Fiber, protein, and usability also play significant roles. The table below compares the nutritional information for several popular low-calorie flour options per 100g.

Low-Calorie Flour Comparison Table


Flour Type	Calories (per 100g)	Protein (per 100g)	Fiber (per 100g)	Notes
Konjac Flour	~175 kcal (can vary)	1.1 g	95 g	Primarily used as a thickener; high fiber.
Lupin Flour	247 kcal	40 g	32 g	Gluten-free, high protein, low-carb alternative.
Sprouted Flour	209-214 kcal	Varies	Varies	Easier to digest, makes dense baked goods.
Okara Flour	280-300 kcal	Varies	Varies	Made from soybean pulp, gluten-free.
Apple Flour	284 kcal	Varies	Varies	Adds a unique, slightly sweet flavor.
Chickpea Flour	356 kcal	20 g	10 g	Good source of fiber and minerals, gluten-free.
Coconut Flour	~400 kcal	16 g	34 g	High in fiber, very absorbent, gluten-free.
Whole Wheat Flour	~340 kcal	13.2 g	10.7 g	Higher in fiber than refined flour but more caloric than alternatives.

Choosing the Right Flour for Your Recipe

Substituting standard flour with a low-calorie alternative requires understanding the specific properties of each flour. A simple 1:1 replacement is not always feasible.

For Sauces and Thickening: Konjac flour is the most effective thickener due to its high glucomannan content. Start with a very small amount, as it absorbs liquid rapidly.
For Gluten-Free Baking: Chickpea, coconut, and lupin flours are all excellent gluten-free options. However, they lack the gluten needed for structure. Combining them with other flours or binders may be necessary. Coconut flour's high absorbency means you will likely need to add more liquid to your recipe.
For Flavor and Texture: Almond flour, while not the lowest in calories, offers a rich, nutty flavor and a denser texture suitable for many baked goods. Chickpea flour provides a similar earthy taste.
For Low-Carb Diets: Flours like lupin, almond, and coconut are ideal for low-carb and ketogenic diets due to their high fiber and lower carbohydrate profiles.

Substitution Tips for Low-Calorie Flours

Start with Blends: Instead of a complete replacement, try replacing a portion (e.g., 25-30%) of regular flour with a low-calorie alternative like chickpea or sprouted flour to retain structure while reducing calories.
Adjust Liquid Content: When using highly absorbent flours like coconut or konjac, expect to increase the liquid in your recipe. A good rule of thumb is to start with a little extra and add more as needed.
Add a Binder: Gluten-free flours often benefit from a binder like xanthan gum or extra egg to provide structure and prevent baked goods from becoming crumbly.
Expect a Different Texture: Low-calorie and gluten-free flours will produce a different texture than standard white flour. Embrace the change, which can range from denser and chewier to light and airy.

Conclusion: Choosing the Right Flour for Your Needs

Ultimately, konjac flour is the winner for the lowest calorie count due to its unique fiber content, making it an excellent thickener with minimal caloric impact. However, for baking, a range of other low-calorie and healthier alternatives are available, each with its own unique benefits. Flours like lupin, sprouted, and chickpea offer more comprehensive nutritional profiles and greater usability in a wider range of recipes. By understanding the specific characteristics of each flour and making appropriate substitutions, you can significantly reduce the calorie content of your favorite baked goods and dishes while enhancing their nutritional value.

One crucial piece of advice for navigating these options comes from dietary science research on high-fiber alternatives, which consistently link a high-fiber intake to improved satiety and weight management. By making the switch to flours like konjac and lupin, you’re not just cutting calories but also leveraging fiber’s power to help you feel fuller for longer. For further reading on the specific health benefits of chickpea flour, a great resource is available on Healthline: 9 Benefits of Chickpea Flour.

Frequently Asked Questions

No, almond flour is not the lowest calorie flour. It is calorie-dense due to its high fat content from the ground almonds, with approximately 600 calories per 100g, far higher than options like konjac or sprouted flour.

Konjac flour is not suitable for baking bread on its own. Its extremely high absorbency and fiber content mean it's best used in small quantities as a thickener. It lacks the structure needed for baked goods to rise properly.

Many low-calorie flour options, including chickpea, coconut, and lupin flours, are naturally gluten-free. They are excellent for gluten-free recipes, though they may require the addition of a binding agent to achieve the desired texture.

When substituting coconut flour, start by using less than the amount of regular flour called for, as it is very absorbent. You will also need to add more liquid to the recipe to prevent baked goods from becoming dry and dense.

Choosing lower-calorie flours can support weight management by reducing overall caloric intake per serving. However, weight loss depends on your overall diet and calorie consumption, not just your flour choice. High-fiber options like konjac and lupin also increase satiety, which can help control appetite.

Sprouted flour generally has a slightly lower calorie density than standard flour because the germination process alters its composition. However, the difference can be minimal compared to options like konjac or lupin, and it's best to check the nutritional label for the specific product.

There is no single 'best' all-purpose low-calorie flour that perfectly mimics regular flour. For versatile baking, chickpea and lupin flours are good options, offering a balance of low calories, high protein, and fiber. For extreme calorie reduction, konjac is best for thickening, not bulk baking.