5 Best Healthiest Flours for Every Purpose

Flour is a pantry staple used for making desserts, baked goods, casseroles, and pasta.

Yet, some types of flour are healthier than others. For example, white and all-purpose flours are less healthy, as they’re refined to remove the bran and germ, which store most of its fiber and nutrients, from the wheat.

As such, many people are interested in replacing white flour with more wholesome options for baking and cooking.

In fact, some popular flours aren’t made from grains at all, but rather nuts or seeds.

Here are 5 of the healthiest flours for every purpose, plus their nutrient profiles.

1. Coconut flour

Coconut flour is a grain- and gluten-free flour made by grinding dried coconut meat into a soft, fine powder.

It’s more calorie-dense than traditional grain-based flours and a good source of protein, fat, fiber, and minerals like iron and potassium.

Unlike grain flours, coconut flour contains a substantial amount of fat. This fat is primarily saturated and largely comprised of medium-chain triglycerides (MCTs), which may reduce inflammation and support healthy metabolism (1Trusted Source, 2Trusted Source).

Although it’s controversial, saturated fat from coconut likely affects your health differently than fast food, fried foods, and processed meats — and may even offer benefits (3Trusted Source, 4Trusted Source).

Coconut flour is also rich in antioxidants and appears to have antimicrobial properties (5Trusted Source).

A 1/2-cup (64-gram) serving provides (6Trusted Source):

  • Calories: 210
  • Protein: 8.5 grams
  • Fat: 13 grams
  • Carbs: 34 grams
  • Fiber: 25 grams
  • Iron: 22% of the Daily Value (DV)
  • Potassium: 18% of the DV
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