Table of contents
This Ultimate Guide to Flours is a reference that defines different types of flours with each having a brief description, their protein content and how they are used in baked goods. This is a comprehensive list of white flours, wholegrain flours, ancient grain wheat flours, gluten free flours, and keto and paleo flours. I’ve also included a list of whole wheat berries.
White Flours (contain gluten)
White flour is a group of grains that contain only the endosperm, where the bran and germ have been removed during milling. It has a finer texture, but lower fiber and nutritional value.
All Purpose Flour–Bleached (protein 8-10%) A type of wheat flour that has been chemically treated.
All-Purpose Flour-Unbleached (protein 10-12%) Made by grinding the seeds of the wheat plant and removing the bran and germ. It has a moderate protein content of 10-12%, making it a versatile option for baking cookies, cakes, and pastries.
Bread Flour (protein 11-14%) A type of wheat flour that provides more structure and elasticity to breads to help develop more gluten, thus providing more structure and elasticity, making it ideal for baking bread, rolls, and pizza crust.
Cake Flour (protein 6-8%) A finely milled wheat flour that yields a delicate, soft crumb in cakes.
Italian/Pizza 00 Flour (protein 8-12%) A very finely milled wheat flour used for making soft pizza dough and pasta.
Pastry Flour (protein 8-9%) A soft wheat flour used for pastries, and pie crusts.
Self-rising Flour (protein 8-9%) All-purpose flour that has baking powder and salt already added that is used for quickbreads or biscuits.
Wholegrain Flours (wheat-based and contain gluten)
Wholegrain flours fall into a group of grains that contain all three parts of the grain kernel (the bran, germ, and endosperm. Wholegrain flours remain intact and nothing is removed during the milling process, thus leaving more nutritional value and higher fiber and protein content compared to regular white flour. Wholegrain flour is denser and more flavorful than white flour.
Barley Flour (protein 7-10%) Made from ground barley and commonly used in bread or flatbreads.
Bulgur Wheat Flour (protein 10-12%) Made from whole wheat grains that have been parboiled and dried that has a nutty flavor.
Dark Rye Flour (protein 7-9%) Made from whole rye grain with a rich hearty flavor used mostly in rye or dark breads
Einkorn Flour (protein 10-12%) An ancient wheat flour with a nutty flavor used in bread, rolls, and pasta.
Emmer (Farro) Flour (protein 12-15%) An ancient grain flour that gives breads a hearty texture.
Graham Flour (9-12%) A whole wheat flour made from the wheat kernel, that has a coarse texture and nutty flavor and is most commonly used in graham crackers and breads.
Kamut Flour (protein 12-14%) Made from an ancient wheat with a sweet flavor used in breads, crackers and hot cereal.
Semolina Flour (12-15%) Made from durum wheat, coarse and pale yellow that is used for pasta and couscous.
Spelt Flour (9-15%) An ancient variety of wheat, with a nutty, sweet flavor used in breads, homemade pasta, and crackers.
Sprouted Wheat Flour (protein 12-14%) Made from wheat grain that has been sprouted, dried and milled that has a mild flavor and easier to digest than regular wheat flour that is used for bread and pizza dough.
White Whole Wheat Flour (protein 12-14%) Made from white wheat with the same nutritional benefits of whole wheat flour but lighter in color, and is good for bread, baked goods and quickbreads.
Whole Wheat Flour (protein 13-15%) Made from the entire wheat kernel, rich in fiber with a hearty, nutty flavor used in breads and baked goods.
Whole Wheat Pastry Flour (protein 9-10%) A finer milled whole wheat flour with a light texture used in pastries, cakes and scones.
Ancient Grain Wheat Flours (contain gluten)
Ancient Grains are a group of grains historically defined as those that have remained in their natural state, and have not been genetically modified for hundreds to thousands of years. They contain more nutritional value staying high in fiber, protein and vitamins.
Einkorn Flour (protein 10-12%) An ancient wheat flour with a nutty flavor used in bread, rolls, and pasta.
Emmer (Farro) Flour (protein 12-15%) An ancient grain flour that gives breads a hearty texture.
Kamut Flour (protein 12-14%) Made from an ancient wheat with a sweet flavor used in breads, crackers and hot cereal.
Spelt Flour (9-15%) An ancient variety of wheat, with a nutty, sweet flavor used in breads, homemade pasta, and crackers.
Gluten Free Flours
Types of flours for those following a gluten free diet, range from grain, nut, or starch-based that naturally do not contain gluten. More info Celiac Disease Foundation.*Note: (*) indicates flours that contain one or more of the 9 allergens (peanuts, tree nuts, sesame, soy)
Amaranth Flour (protein 13-15%) An ancient grain made from the seeds of an amaranth plant with a nutty flavor used in breads, and baked goods.
Arrowroot Flour (protein 0-1%) Made from the roots of the arrowroot plant that is ground into a fine, powder-like texture used as a thickener and binder in baked goods or pasta.
Banana Flour (protein 3-5%) Made from green bananas that is high in fiber and has a mild flavor used in sweet and savory dishes from baked goods to smoothies.
Bean Flour (protein 20-25%) Made from chickpeas or black beans, high in fiber that gives baked goods an earthy flavor.
Brown Rice Flour (7-8%) Finely ground from whole brown rice with a nutty flavor used in gluten-free baked goods, pasta and as a thickening agent.
Buckwheat Flour (protein 10-12%) An ancient grain with a rich, earthy texture high in fiber and nutrients most commonly used in bread and pancakes.
Cassava Flour (protein 1-2%) Made from the root of the cassava plant that mimics the texture of wheat used in gluten free baked goods, flatbreads and as a thickening agent.
*Chestnut Flour (protein 2-3%) Finely ground chestnuts with a nutty flavor used in baked goods, bread and pasta.
Chickpea Flour (protein 20-22%) Made from finely ground dried chickpeas, also known as garbanzo beans used in falafel and gluten-free baked goods.
Corn Flour/Cornmeal (protein 6-9%) Made from dried, whole corn kernels with a mild, sweet flavor, used in baked goods like cornbread, tortillas, and muffins.
Flaxseed Meal (protein 18-20%) Made from ground flaxseeds and has a low-carb profile, with a nutty flavor and can be used as an egg substitute in vegan baking.
*Hazelnut Flour (protein 12-15%) Made from finely ground hazelnuts and has a sweet, nutty flavor often used in gluten free cakes and cookies.
Lentil Flour (protein 24-26%) Made from ground, dried lentils that is high in protein and fiber with an earthy flavor, used in pasta, crackers and savory breads.
Mesquite Flour (protein 11-17% ) Made from dried pods of the mesquite tree, it is low-glycemic, with a sweet, nutty flavor good for pancakes.
Millet Flour (protein 10-11%) An ancient grain, with a mild, sweet flavor used in muffins or quick breads.
Oat Fiber (protein 2%) A low-carb, insoluble fiber from the hull of the oat grain
Oat Flour (certified GF), (protein 12-15%) Made from finely ground oats, with a mild, nutty flavor that is great in cookies, muffins, or pancakes.
Pea Flour (protein 20-25%) A high-protein, high-fiber flour made from ground yellow or green peas, that is primarily used in pasta, savory breads, and protein powders.
*Peanut Flour (protein 40-50%) A high-protein flour made from roasted peanuts used in baked goods and smoothies.
*Pecan Flour (protein 9-10%) Made from ground pecans, naturally gluten free and used in cookies and quick breads.
Plantain Flour (protein 3-5%) Made from dried, ground plantains with a starchy-like texture that is great for breads, pancakes, and savory baked goods.
Potato Flour (protein 6-7%) Made from whole potatoes that have been cooked, then dried and ground into a flour and is used in gluten-free breads and rolls.
Quinoa Flour (protein 14-16%) A high-protein ancient grain flour made from ground quinoa seeds that is used in muffins and other gluten-free breads.
Sorghum Flour (protein 8-12%) An ancient grain flour with a mild, sweet flour made from grinding sorghum, used in gluten-free flour blends.
*Soy Flour (protein 35-40%) Made from ground roasted soybeans with a mild bean-like flavor used more of a high-fiber thickener in baking.
Sweet Rice Flour (protein 6-8%) A sticky rice that is ground into a flour common in gluten-free flour blends and also used as a thickener.
Teff Flour (protein 9-11%) A nutty, mild ancient grain flour that is high in iron and often used in pancakes and breads.
Tiger Nut Flour (protein 4-7%) This high-fiber, higher-carb flour is made from tubers (root vegetable) and has a sweet, nutty fine texture that is similar to almond flour.
Tapioca Flour (protein 0-1%) Made from the starch of the cassava plant common in gluten-free flour blends and also used as a thickener.
White Rice Flour (protein 5-6%) A finely ground flour made from white rice with a neutral flavor used in gluten-free flour blends for cakes, muffins, and cookies.
Low-Carb & Paleo Flours
Types of flours that can be used for those following a keto diet, which is very low in carbohydrate and high in fats, or paleo diets that avoid grains and legumes.*Note: (*) indicates flours that contain one or more of the 9 allergens (peanuts, tree nuts, sesame, soy)
*Almond Flour (protein 20-25%) Made from finely ground almonds, this moderate-low carb flour has a nutty flavor is best in baked goods and breads.
Chia Seed Flour (protein 14-15%) Made from ground chia seeds, a native plant in Central and South America, that is high in fiber with low-moderate carbs.
*Coconut Flour (protein 18-20%) A highly absorbent flour that is made from dried coconuts, grown on palm trees, that is rich in fiber, moderate-carb, and used in baked goods like cakes, cookies and muffins.
Flaxseed Meal (protein 18-20%) Made from ground flaxseeds and has a low-carb profile with a nutty flavor and can be used as an egg substitute in vegan baking.
Pumpkin Seed Flour (protein 30-35%) A high protein, low-carb flour made from pepitas (pumpkin seeds) good for baking breads.
Psyllium Husk Powder (protein 2%) A high-fiber, low-carb thickener made from the outer husks of the psyllium seeds that is used in keto breads.
*Sesame Seed Flour (protein 25-35%) Ground sesame seeds that has a bitter, nutty flavor that is a moderate-low carb flour.
Sunflower Seed Flour (protein 25-35%) Made from finely ground sunflower seeds with a mild flavor, moderate-carb flour, great for baking muffins and cookies.
*Walnut Flour (protein 15-16%) Made from raw walnuts with a rich, nutty flavor that is moderate-low flour best when used in cookies or quick breads.
Wheat Berries for Fresh Milled Flour (for bread baking)
Hard Red Wheat Berries (protein 12-15%) Whole kernels of red wheat that has a nutty, robust flavor and good for whole wheat bread.
Hard White Wheat Berries (protein 12-14%) Light colored wheat kernels that with mild, sweet flavor.
Soft White Wheat Berries (protein 8-15%) Low-protein whole wheat kernels that are finely milled for delicate pastries, biscuits, cookies and cakes.
Soft Red Wheat Berries (protein 9-11%) Low-protein whole wheat kernels that are finely milled for delicate pastries, biscuits, and pie crust.
Durum Wheat Berries (protein 13-15%) High protein, hard wheat kernels that are yellow and ground into semolina flour used in pizza or pasta.
Ancient Wheat Berries include:
Spelt, Einkorn, Emmer(Farro), and Kamut Berries.
Tips on using Fresh Milled Flour
- Fresh milled flour from wheat berries is higher in nutrient content because they contain the entire bran, germ and endosperm, however, they have a shorter shelf life as their natural oils can go rancid. It’s really important to use within 24-48 hours or store them properly.
- Use a Nutrimill or Kitchen Aid Mill Attachment to make fresh milled flour baked goods. Mill just what you need then keep the wheat berries in the freezer for 3-6 months.
- To save money, purchase wheat berries in bulk in their whole, unrefined state. You can usually find this at food co-ops such as Azure Standard, your local health food stores or amish stores.
- Use hard red or white wheat berries for breads and specialty, ancient grains like spelt or einkorn for more flavor.
- Fresh milled flours used in baked goods tend to be delicate and dense when used in baked goods. Be sure to follow my specialty baking tips for light, tender baked goods.
Equipment & Storage Tips
Recommended tools: (affiliate links)
- After you purchase flour, freeze for 3-5 days to kill any bacteria, before putting in storage containers.
- Store flours in dry, cool area. If sealed properly, most flours can last up to one year.
- The best storage containers for small amounts of flour are Cambro or for bulk flours use large 22qt. Cambro container.
- You can also use a FoodSaver Vacuum Sealer with bags or use the jar attachment for Mason Jar storage.
Related Recipes
Leave a comment below!
Follow us on social to see more of our cozy collection curated for nostalgic bakers who love looking at vintage cookbooks, original vintage recipes, and retro magazine clippings.
This post may contain affiliate links. As an Amazon Associate, I recommend products I like to use or suggest and may receive a small commission at no cost to you. Please see my full disclosure for more details.
Any commentary, notes, or recipe adaptations are my own and reflect my professional baking experience in an FDA-inspected, commercial kitchen. I am not a licensed medical professional and do not provide medical advice.
All modern recipe adaptations and photography © 2025 Vintage Baked Modern LLC. Please do not copy or reproduce without permission.
