2) Bread Flour Like all-purpose flour, bread flour is one of the types of flour made with only wheat's endosperm. However, compared to all-purpose flour, it has as very high protein (gluten) content, which is suitable in bread for strong structure and chew, Prag says. Per cup: 110 calories, 0.5 g fat (0 g sat), 0 mg sodium, 23 g carbs, 0 g sugar, 1 g fiber, 4 g protein a-lesa - Getty Images
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3) Cake Flour Cake flour is a very finely milled, starchy white flour with very low protein (gluten) content suitable for making tender, delicate, soft, fluffy textured baked goods, Prag says. In other words, less gluten means less chew, which is what you want in airy cakes. Per cup: 110 calories, 0 g fat (0 g sat), 0 mg sodium, 24 g carbs, 0 g sugar, 1 g fiber, 2 g protein Cavan Images - Getty Images
4) Pastry Flour Similar to cake flour but a little less starchy and fine, pastry flour also has low gluten content for delicate pastries, Prag says. Its great for pie crusts, cookies, and muffins that arent quite as delicate as cakes. Per cup: 120 calories, 0.5 g fat (0 g sat), 1 mg sodium, 26 g carbs, 0 g sugar, 1 g fiber, 3 g protein Claudia Totir - Getty Images
5) Self-Rising Flour Self-rising flour is essentially all-purpose white flour with chemical leavener added, Prag says. Usually, its white flour mixed with baking powder and salt. Generally, youre better off buying all-purpose flour (which is more versatile and called for in recipes more often) and adding baking powder or baking soda as recipes instruct. Per cup: 110 calories, 0 g fat (0 g sat), 320 mg sodium, 22 g carbs, 0 g sugar, <1 g fiber, 3 g protein Phil Boorman - Getty Images
6) Whole-Wheat Flour Unlike white flour, whole-wheat flour is made with all three components of the wheat kernel, the endosperm, germ, and bran. As a result, whole-wheat flour contains fiber, minerals (selenium, manganese, phosphorus, copper), and B vitamins, Prag says. Whole-wheat flours can range from lower-gluten concentrations more suitable for tender pastry (sold as whole-wheat pastry flour) to higher-gluten concentrations suitable for chewy bread (whole-wheat bread flour). Per cup: 120 calories, 0.5 g fat (0 g sat), 1 mg sodium, 24 g carbs, 0 g sugar, 4 g fiber, 4.6 g protein Barcin - Getty Images
7) Oat Flour Oat flour has a pleasant taste but tends to create a drier, denser baked product because of its higher liquid absorbency, Prag says. Alone, oat flour will not provide any structure to baked goods," he adds. It's usually paired with a starch (like potato, arrowroot, kuzu, or tapioca) to get the job done. Though oat flour can be gluten-free, its important to look for a gluten-free label, since oat products are sometimes cross-contaminated with gluten-containing grains. Per cup: 160 calories, 3 g fat (0.5 g sat), 0 mg sodium, 26 g carbs, 0 g sugar, 4 g fiber, 7 g protein Arx0nt - Getty Images
8) Semolina Flour Made from refined durum wheat, semolina flour is very high in protein (gluten), which creates density and chew," says Prag. "Its most commonly used in box pasta to create that al dente texture signature of well-cooked pasta. Besides pasta, its also used to make dense, hearty semolina bread. Per cup: 150 calories, 0.5 g fat (0 g sat), 0 mg sodium, 31 g carbs, 1 g sugar, 2 g fiber, 5 g protein Natasha Breen - Getty Images
9) Gluten-Free Flour Gluten-free flours those that are not made with wheat, spelt, rye or barleyare complicated to bake with as they cant create structure without the addition of starches, Prag says. The nutritional profiles of gluten-free flours (like sorghum, brown rice, or buckwheat) vary greatly, but they generally provide more vitamins and minerals. One issue: To make up for the lack of gluten, many gluten-free flours or flour mixes contain large proportions of simple starches such as white rice flour, arrowroot, or tapioca, which dont provide much in the way of nutrition, says Prag. Certain gluten-free flour blends, like Cup4Cup , have been expertly developed to best mimic the properties of all-purpose flour in baking. Per cup (Cup4Cup flour): 120 calories, 0 g fat (0 g sat), 15 mg sodium, 26 g carbs, 1 g sugar, 0 g fiber, 2 g protein kontrast-fotodesign - Getty Images
10) Almond Flour Almond flour is a dense flour high in protein with a pleasant taste," Prag says. (It's low carb count also makes it a popular keto option.) However, since it doesn't contain gluten, almond flour requires other elements, like starches, bananas, or peanut butter to add structure. In other words, something baked only with almond flour will be very flat and dense, because theres no gluten to help with chew. Still, almond flour adds excellent flavor and is commonly used with other flours or leaveners in cakes and cookies. Per cup: 160 calories, 14 g fat (1 g sat), 0 mg sodium, 6 g carbs, 1 g sugar, 3 g fiber, 6 g protein Amarita - Getty Images
11) Coconut Flour Similar to almond flour, coconut flour has a strong flavor, Prag says. Though lower in fat and higher in protein than almond flour, it still lacks gluten, so, again, you'll need to combine it with structure-providing ingredients. Coconut flour, which is very dense on its own, works well to bind batters and can be cooked into grain-free pancakes or used alongside other gluten-free flours in baking. Per cup: 120 calories, 3 g fat (2 g sat), 20 mg sodium, 18 g carbs, 6 g sugar, 10 g fiber, 6 g protein Prostock-Studio - Getty Images
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