Whether you use it in fluffy cakes or savory quiches, flour is a pantry and baking essential. Though all-purpose flour is the most budget friendly and easily accessible, there are various types of flour to choose from. We are talking from almond and coconut flour, to garbanzo and spelt flour – the options are limitless! The question is: is flour vegan?
Yes, flour is considered vegan. This goes for a wide variety of flours, from all-purpose to alternatives such as almond or coconut flour. These flours use either wheat, rice, grains, or nuts as the main, if not only, ingredient. No animals or animal by products are used to make flour. However, many baked goods do contain dairy and eggs.
In this article, we will explore the contents of various types of flours and their nutritional value. Let’s dig in!
Contents
- Vegan Flour Nutritional Information
- Alternatives to Traditional Flour
- Related Questions
Vegan Flour Nutritional Information
All-Purpose Flour
One of the most common forms of flour, all-purpose flour is high in gluten and comes in both bleached and unbleached forms. This is also one of the most versatile kinds of flours, with its name basically describing its use. It can be used for a large majority of baking products as well as a thickener for sauces and soups.
Great Value All-Purpose Flour
Nutrition Facts (Per 30g):
- 110 Calories
- 0g Total Fat
- 0g Saturated Fat
- 0g Trans Fat
- 0mg Cholesterol
- 0mg Sodium
- 23g Total Carbohydrates
- 1g Dietary Fiber
- 0g Total Sugars
- 0g Added Sugars
- 3g Proteins
Ingredients:
- Bleached Wheat Flour
- Malted Barley Flour
- Niacin
- Reduced Iron
- Thiamine Mononitrate
- Riboflavin
- Folic Acid
Malted Barley Flour
Malted Barley flour comes from barley rather than wheat, and enabled what it is made with to take on a darker color than what most flours would. This is usually used in crackers and bread with heavier flavor, but it can also be used to thicken sauces and soups.
Bob’s Red Mill Stone Ground Barley Flour
Nutrition Facts (Per 50g):
- 120 Calories
- 0.5g Total Fat
- 0g Saturated Fat
- 0g Trans Fat
- 0mg Cholesterol
- 0mg Sodium
- 37g Total Carbohydrates
- 5g Dietary Fiber
- 1g Sugars
- 5g Proteins
Ingredients:
- Malted Barley Flour
Whole Wheat Flour
Whole wheat flour is separate from forms of refined flour due to the presence of the bran and germ in the flour. It is usually used as a healthier substitute to white flour, bringing down the caloric value and taking out the preservatives that would worry consumers in enriched and bleached products. This flour is also vegan.
Great Value All-Purpose Unbleached Flour
Nutrition Facts (Per 1 cup, or 120 g):
- 407 Calories
- 2.2g Total Fat
- 0.4g Saturated Fat
- 0.3g Monounsaturated Fat
- 0.9g Polyunsaturated Fat
- 87.1g Total Carbohydrates
- 14.6g Dietary Fiber
- 16.4g Proteins
Ingredients:
- Organic Whole Wheat
Enriched Unbleached Flour
Enriched unbleached flour comes with the same refining processes of white flour without the bleaching agents that give flour its chalky white texture. This flour is mostly used in grain products such as cereals, cookies, and bread. If you don’t buy enriched unbleached flour with added vitamins, you are guaranteed 100% plant-based flour.
Nutrition Facts (per 30g):
- 110 Calories
- 0g Total Fat
- 0g Saturated Fat
- 0g Trans Fat
- 0mg Cholesterol
- 0mg Sodium
- 23g Total Carbohydrates
- 1g Dietary Fiber
- 0g Total Sugars
- 0g Added Sugars
- 3g Proteins
Ingredients:
- Wheat Flour
- Niacin
- Iron
- Thiamine Mononitrate
- Riboflavin
- Enzymes
- Folic Acid
Enriched Bleached Flour
Enriched bleached flour s flour that has been bleached for colors, as well as with added preservatives in order to elongate the shelf life of the flour. This is the least healthy form of flour, due to the added chemical preservatives, but it works well in bakery goods such as cake and cookies.
Pillsbury Best All-Purpose Flour
Nutrition Facts (Per 30g):
- 110 Calories
- 0g Total Fat
- 0mg Sodium
- 23g Total Carbohydrate
- 2g Protein
Ingredients:
- Wheat Flour
- Niacin
- Reduced Iron
- Thiamin Mononitrate
- Riboflavin
- Folic Acid
Self-Rising Flour
Self-rising flour is flour mixed with baking powder and a pinch of salt in order to provide an extra boost to baked items. These are usually white flours and are often used in goods that you would want to be soft and airy, such as muffins or pizza crusts.
Great Value Self-Rising Flour
Nutrition Facts (Per 30g):
- 100 Calories
- 0g Total Fat
- 0g Saturated Fat
- 0g Trans Fat
- 0mg Cholesterol
- 380mg Sodium
- 23g Total Carbohydrates
- 1g Dietary Fiber
- 0g Total Sugars
- 0g Added Sugars
- 3g Protein
Ingredients:
- Bleached Wheat Flour
- Salt
- Sodium Bicarbonate
- Sodium Aluminum Phosphate
- Monocalcium Phosphate
- Calcium Carbonate
- Malted Barley Flour
- Niacin
- Reduced Iron
- Thiamine Mononitrate
- Riboflavin
- Folic Acid
Cake Flour
Cake flour is a type of all-purpose flour with low gluten content, making it a perfect chemical component for fluffy cake and cupcakes without clumping in the middle. All-purpose flour is likely to dry out the cake from the inside out, while cake flours with low gluten content will retain moisture over longer periods of time.
Swans Down Enriched Cake Flour
Nutrition Facts (Per 28g):
- 100 Calories
- 0g Total Fat
- 0g Saturated Fat
- 0g Trans Fat
- 0mg Cholesterol
- 0mg sodium
- 22g Total Carbohydrates
- 0g Dietary Fiber
- 0g Total Sugars
- 0g Added Sugars
- 2g Proteins
Ingredients:
- Bleached Wheat Flour
- Niacin
- Reduced Iron
- Thiamin Mononitrate
- Riboflavin
- Folic Acid
Baking Flour
Baking flour is actually an umbrella term to differentiate which flour you would use for baking. Flours such as all-purpose flour, cake flour, and self-rising flour all meet the category of baking flour. This means that it is also vegan.
Bob’s Red Mill 1 to 1 Baking Flour
Nutrition Facts (Per 30g):
- 130 Calories
- 0g Total Fat
- 0g Saturated Fat
- 0g Trans Fat
- 0mg Cholesterol
- 10mg Sodium
- 30g Total Carbohydrates
- 1g Dietary Fiber
- 0g Total Sugars
- 0g Added Sugars
- 2g Proteins
Ingredients:
- Wheat Flour
- Malted Barley Flour
- Niacin
- Iron
- Thiamine Mononitrate
- Riboflavin
- Folic Acid
Semolina Flour
Made from an alternative form of wheat, semolina flour is a coarse flour that is made of the germ and brand of wheat. Semolina’s coarser texture makes it not the best substitute for bakery items, but it’s perfect for homemade pasta and for savory crusts.
Bob’s Red Mill Semolina Flour
Nutrition Facts (Per 42g):
- 160 Calories
- 5 Calories from Fat
- 0.5g Total Fat
- 0g Saturated Fat
- 0g Trans Fat
- 6mg Cholesterol
- 0mg Sodium
- 31g Total Carbohydrates
- 2g Dietary Fiber
- 1g Sugars
- 5g Proteins
Ingredients:
- Enriched Semolina Flour
Alternatives to Traditional Flour
Gluten-Free Flour
Gluten-free flour is flour not made from wheat, that has less than 20 ppm of gluten per serving. This is usually used as a substitute to flour made with wheat for people with gluten sensitivities and those with celiac, which makes those pastries safe to eat.
King Arthur Gluten-Free Measure for Measure Flour
Nutrition Facts (Per 31g):
- 100 Calories
- 0g Total Fat
- 0g Saturated Fat
- 0g Trans Fat
- 0mg Cholesterol
- 10mg Sodium
- 20g Total Carbohydrates
- 3g Dietary Fiber
- 0g Sugars
- 1g Proteins
Ingredients:
- Rice Flour
- Whole Grain Brown Rice Flour
- Whole Sorghum Flour
- Tapioca Starch
- Potato Starch
- Cellulose
- Xanthan Gum
- Vitamin and Mineral Blend
- Reduced Iron
- Thiamin Hydrochloride
- Riboflavin
Almond Flour
Almond flour is a great alternative to white flour for people with gluten intolerance or other wheat intolerance. This flour can be used in a wide variety of ways, but it is most commonly seen in making gluten-free baking products. This flour is vegan.
Thrive Market Super-Fine Almond Flour
Nutrition Facts (Per 2 tablespoons):
- 80 Calories
- 7g Total Fat
- 0.5g Saturated Fat
- 0g Trans Fat
- 0mg Cholesterol
- 0mg Sodium
- 3g Total Carbohydrate
- 1g Dietary Fiber
- 1g Total Sugars
- 0g Added Sugars
- 3g Protein
Ingredients:
- Ground Almonds
Tapioca Flour
While the name indicated that it is made from fish, tapioca flour origins are more similar to tapioca pearls. Like the pearls commonly used for boba tea, these are made from cassava plants, which are native to South America. It is entirely gluten-free as well as vegan and is most commonly used in bread and cakes.
Thrive Market Organic Tapioca Flour
Nutrition Facts (Per 50g):
- 170 Calories
- 0g Total Fat
- 0g Saturated Fat
- 0g Trans Fat
- 0mg Cholesterol
- 0mg Sodium
- 5mg Potassium
- 42g Total Carbohydrates
- 0g Dietary Fiber
- 0g Sugars
- 0g Protein
Ingredients:
- Cassava Plant
Rice Flour
This gluten-free flour is just made of ground rice. Made from both white and brown rice, this is one of the most popular alternatives to glutenous flour and is found in a variety of gluten-free flour mixes. It is often blended with other gluten-free flours in order to heighten its likeness to glutenous flour, but it is vegan all the same.
Naturtonix Fine White Rice Flour
Nutrition Facts (Per 40g):
- 150 Calories
- 0g Total Fat
- 0g Saturated Fat
- 0g Trans Fat
- 0mg Cholesterol
- 0mg Sodium
- 33g Total Carbohydrates
- 0g Dietary Fibers
- 0g Total Sugars
- 0g Added Sugars
- 3g Protein
Ingredients:
- White Rice
Corn Flour
Corn flour is a very popular alternative to wheat flour throughout the world. Similar to cornmeal, this fine flour can be used for tortillas and tamales. It also goes by “masa harina”. This mixed with cornmeal is often used to make pupusas or to keep bread and muffins away from sticking to the bottom of the pan.
Bob’s Red Mill Corn Flour
Nutrition Facts (Per 31g):
- 120 Calories
- 1g Total Fat
- 0g Saturated Fat
- 0g Trans Fat
- 0mg Cholesterol
- 0mg Sodium
- 24g Total Carbohydrates
- 3g Dietary Fiber
- 1g Total Sugars
- 0g Added Sugars
- 2g Protein
Ingredients:
- Whole Grain Corn
Coconut Flour
Coconut flour is a type of high-fiber flour that is made from the flesh of coconuts. While it’s the less popular of all of the flour substitutes out there, it’s a perfect substitute for fruit bread and cakes. This flour is gluten-free and vegan, making it suitable for both lifestyles.
Bob’s Red Mill Coconut Flour
Nutrition Facts (Per 15g):
- 60 Calories
- 2g Total Fat
- 1.5g Saturated Fat
- 0g Trans Fat
- 0mg Cholesterol
- 10mg Sodium
- 9g Total Carbohydrates
- 5g Dietary Fiber
- 3g Total Sugars
- 0g Added Sugars
- 3g Protein
Ingredients:
- Organic Coconut Flour
Sorghum Flour
Very popular in eastern countries, it is directly taken from the sorghum plant. It is a type of gluten-free flour that isn’t currently used a lot in western countries and has similar uses to other binding ingredients. This makes it a vegan flour that can be used for gluten-free purposes as well.
Bob’s Red Mill Stone Ground Sorghum Flour
Nutrition Facts (Per 35g):
- 130 Calories
- 0.5g Total Fat
- 0g Saturated Fat
- 0g Trans Fat
- 0mg Cholesterol
- 0mg Sodium
- 28g Total Carbohydrates
- 2g Dietary Fiber
- 0g Total Sugars
- 0g Added Sugars
- 3g Protein
Ingredients:
- Whole Grain Sorghum
Konjac Flour
Konjac is another eastern flour that can be made from the starchy plant. This presentation is different from other flours in that it is best used for noodles, rather than cakes and cookies like the other on this list. While it is not certified gluten-free it is completely vegan.
Naturganik Konjac Flour
Nutrition Facts (Per 100g):
- 10 Calories
- 0g Total Fat
- 0g Saturated Fat
- 0g Trans Fat
- 0mg Cholesterol
- 0mg Sodium
- 2g Total Carbohydrates
- 2g Dietary Fiber
- 0g Total Sugars
- 0g Protein
Ingredients:
- Purified Water
- Konjac Flour
- Calcium Hydroxide
Chickpea Flour
Chickpea flour is a vegan alternative favorite flour for flatbreads and pancakes. This type of flour has a slight flavor to it, which means it’s not popular for bakery goods meant to hold flavor. It’s a very rich flavor and gives its meals a very robust profile that will be a very popular addition to your closet.
Bob’s Red Mill Chickpea Flour
Nutrition Facts (Per 30g):
- 120 Calories
- 1.5g Total Fat
- 0g Saturated Fat
- 0g Trans Fat
- 0mg Cholesterol
- 0mg Sodium
- 21g Total Carbohydrates
- 5g Dietary Fiber
- 1g Total Sugars
- 0g Added Sugars
- 5g Protein
Ingredients:
- Garbanzo Beans
Buckwheat Flour
Buckwheat flour is made from the plant buckwheat, which is a distant cousin to rhubarb. This doesn’t contain any actual wheat though, so it’s a safe bet for people who are gluten-free. Buckwheat has a range repertoire as one of the main ingredients in Japanese soba noodles, but buckwheat flour can also be used to make hearty pancakes. It’s gluten-free, and completely vegan as well!
Bob’s Red Mill Buckwheat Flour
Nutrition Facts (Per 30g):
- 100 Calories
- 1g Total Fat
- 0g Saturated Fat
- 0g Trans Fat
- 0mg Cholesterol
- 0mg Sodium
- 21g Total Carbohydrates
- 4g Dietary Fiber
- 0g Sugars
- 4g Proteins
Ingredients:
- Whole Grain Organic Buckwheat
Oat Flour
Oat flour is made from oats and is actually available to be made at home with a food processor. While it’s not insanely popular, it is a great vegan flour that can also be gluten-free if the oats used are gluten-free. Many plant-based eaters love oats, as we have seen in the increased sales of alternatives such as oat milk.
Thrive Market Organic Oat Flour
Nutrition Facts (Per 30g):
- 120 Calories
- 2g Total Fat
- 0g Saturated Fat
- 0g Trans Fat
- 0mg Cholesterol
- 0mg Sodium
- 22g Total Carbohydrates
- 3g Dietary Fiber
- 0g Total Sugars
- 0g Added Sugars
- 4g Proteins
Ingredients:
- Whole Grain Oats
Related Questions
Is Flour Gluten-Free?
No, due to flour is whole wheat grain. All-purpose flour, for example, can contain up to 11% gluten per serving.
Is Flour Paleo?
Not all flours are paleo-friendly. If you’re looking for paleo-friendly flour, check out coconut flour, chickpea flour, and others that are directly associated with nuts and seeds. These all-natural flours can be used for creating paleo dishes that are satisfying and filling.