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Wheat Flours
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wheat flour

wheat flour

Includes: (from hardest to softest flours) durum wheat flour and semolina flour (typically used for making pastas), whole wheat flour and graham flour (typically mixed with all-purpose or bread flour to make bread or baked goods), bread flour (typically used for making yeast breads), all-purpose flour (can be used for breads and baked goods), pastry flour (typically used for pastries), and cake flour (typically used for cakes). Substitutions: See the all-purpose flour listing.

Scientific Name
Triticum aestivum
Nutritional Information Per 100 grams
May Includesort
Carbssort
Caloriessort
Saltsort
Fatsort
Cholesterol
Vitamin C
Calcium
Protein
Sugars
Fiber
Mono fats
Poly fats
Saturated fats
100 gr wheat flour
gluten
74.5 g
332 Cals.
3 mg
2 g
0 mg
0 mg
33 mg
9.6 g
1 g
13.1 g
0.3 g
1.2 g
0.4 g
Substitutes:
1 cup barley flour
= 1 cup wheat flour
74.5 g
345 Cals.
4 mg
1.6 g
0 mg
0 mg
32 mg
10.5 g
0.8 g
10.1 g
0.2 g
0.8 g
0.3 g
For general baking: This has a mild flavor and works especially well in pancakes, cookies, and quick breads. Replace up to half of any wheat flour in a recipe with this. Contains some gluten.
1 cup buckwheat flour
= 1 cup wheat flour
70.6 g
335 Cals.
11 mg
3.1 g
0 mg
0 mg
41 mg
12.6 g
2.6 g
10 g
0.9 g
0.9 g
0.7 g
For general baking: This is especially good in pancakes. It tends to make baked goods heavier and stronger tasting. Replace up to half of the wheat flour in any recipe with this. Contains some gluten.
1 cup oat flour
= 1 cup wheat flour
73.3 g
400 Cals.
0 mg
6.7 g
0 mg
0 mg
43 mg
13.3 g
0 g
10 g
0 g
0 g
0 g
For general baking: This is especially good in quick breads and cookies. It makes baked goods moister, chewier, and more crumbly. Contains some gluten.
1 cup rice flour brown
= 1 cup wheat flour
79.8 g
359 Cals.
5 mg
1.3 g
0 mg
0 mg
6 mg
6.9 g
0 g
0.5 g
0 g
0 g
0 g
For general baking: This is especially good for those with wheat allergies; replace up to 1/4 of any wheat flour with this. Baked goods made with rice flour tend to be crumbly, so consider substituting a mixture of one part arrowroot or other thickener plus four parts rice flour. Adding more eggs is another way to reduce crumbliness. Since rice flour absorbs more moisture, you may need to add more liquid to recipe.
1 cup corn flour
= 1 cup wheat flour
76.9 g
361 Cals.
5 mg
3.9 g
0 mg
0 mg
7 mg
6.9 g
0.6 g
7.3 g
1 g
1.8 g
0.5 g
For general baking: This is a good substitute for those with wheat allergies.
1 cup millet flour
= 1 cup wheat flour
75.1 g
382 Cals.
4 mg
4.3 g
0 mg
0 mg
14 mg
10.8 g
1.7 g
3.5 g
0.9 g
2.6 g
0.5 g
For general baking: This has a more pronounced flavor than all-purpose flour, and it tends to make baked goods coarse and dry. Replace up to 1/5 of any wheat flour with this.)
0.88 cups potato flour
= 1 cup wheat flour
83.1 g
357 Cals.
55 mg
0.3 g
0 mg
3.8 mg
65 mg
6.9 g
3.5 g
5.9 g
0 g
0.2 g
0.1 g
For general baking: Replace up to 1/4 of any wheat flour in a recipe with this. Substitute 5/8 cup potato flour for 1 cup all-purpose flour.
1 cup soy flour
= 1 cup wheat flour
31.9 g
434 Cals.
13 mg
20.7 g
0 mg
0 mg
206 mg
37.8 g
7.5 g
9.6 g
4.6 g
11.7 g
3 g
For general baking: This is high in protein, but has a very strong flavor. Replace up to 1/4 of any wheat flour with this, then increase the liquid in the recipe and reduce the oven temperature by 25 degrees.
1 cup quinoa flour
= 1 cup wheat flour
For general baking: This is higher in fat than all-purpose flour, so it tends to make baked goods moister. Replace up to 1/2 of the wheat flour in the recipe with this.
1 cup wheat germ
= 1 cup wheat flour
gluten
49.6 g
382 Cals.
4 mg
10.7 g
0 mg
6 mg
45 mg
29.1 g
7.8 g
15.1 g
1.5 g
6.6 g
1.8 g
For general baking: This makes for a more nutritious product. Replace up to 1/3 of the flour with this.
1 cup rice flour non-waxy
= 1 cup wheat flour
79.8 g
359 Cals.
5 mg
1.3 g
0 mg
0 mg
6 mg
6.9 g
0 g
0.5 g
0 g
0 g
0 g
For general baking: This is good for those with wheat allergies. Replace up to 1/4 of any wheat flour with this. Baked goods made with rice flour tend to be crumbly, so consider substituting a mixture of one part arrowroot or other thickener plus four parts rice flour. Adding more eggs is another way to reduce crumbliness. Since rice flour absorbs more moisture than all-purpose flour, you may need to add more liquid to the recipe or substitute only 7/8 C rice flour for each cup of all-purpose flour.
1 cup amaranth flour
= 1 cup wheat flour
For general baking: This is higher in fat than all-purpose flour.
1 cup spelt flour
= 1 cup wheat flour
73.3 g
367 Cals.
0 mg
1.7 g
0 mg
0 mg
33 mg
16.7 g
0 g
13.3 g
0 g
0 g
0 g
For general baking: This tends to make baked goods heavier, so consider increasing the baking powder so that the product rises more. Spelt is tolerated by most people with wheat allergies, and it's great for making pasta and bread.
1 cup kamut flour
= 1 cup wheat flour
70.6 g
337 Cals.
5 mg
2.1 g
0 mg
0 mg
22 mg
14.5 g
7.8 g
11.1 g
0.2 g
0.6 g
0.2 g
For general baking: This is tolerated by most people with wheat allergies, and it works well in pasta and bread recipes. It works best if combined with other flours.
1 cup matzo meal
= 1 cup wheat flour
gluten
82.8 g
379 Cals.
0 mg
0 g
0 mg
0 mg
24 mg
10.3 g
0 g
0 g
0 g
0 g
0 g
For general baking: A traditional substitution for Jews during Passover.
1 cup potato starch
= 1 cup wheat flour
80 g
300 Cals.
0 mg
0 g
0 mg
0 mg
0 mg
0 g
0 g
0 g
0 g
0 g
0 g
For general baking: Another good substitution for Jews during Passover.
0.25 cups cocoa
= 2 tablespoons wheat flour
57.9 g
228 Cals.
21 mg
13.7 g
0 mg
0 mg
128 mg
19.6 g
1.8 g
37 g
4.6 g
0.4 g
8.1 g
For general baking: Substitute 1/4 cup unsweetened cocoa powder for 2 tablespoons flour.
1 cup rye flour light
= 1 cup wheat flour
73.3 g
300 Cals.
0 mg
3.3 g
0 mg
0 mg
0 mg
10 g
0 g
16.7 g
0 g
0 g
0 g
For yeast breads: Replace up to 40% of the wheat flour in a bread recipe with this and knead gently. Try increasing the yeast so that the bread rises more. Rye flour imparts an interesting, slightly sour flavor to breads. Contains some gluten.
1 cup rye flour medium
= 1 cup wheat flour
73.3 g
300 Cals.
0 mg
3.3 g
0 mg
0 mg
0 mg
10 g
0 g
16.7 g
0 g
0 g
0 g
For yeast breads: Replace up to one-third of the wheat flour in a bread recipe with this and knead gently. Try increasing the yeast so that the bread rises more. Rye flour imparts an interesting, slightly sour flavor to breads. Contains some gluten.
1 cup rye flour dark
= 1 cup wheat flour
73.3 g
300 Cals.
0 mg
3.3 g
0 mg
0 mg
0 mg
10 g
0 g
16.7 g
0 g
0 g
0 g
For yeast breads: Replace up to one-fourth of the wheat flour in a bread recipe with this and knead gently. Try increasing the yeast so that the bread rises more. Rye flour imparts an interesting, slightly sour flavor to breads. Contains some gluten.
1 cup triticale flour
= 1 cup wheat flour
73.1 g
338 Cals.
2 mg
1.8 g
0 mg
0 mg
35 mg
13.2 g
0 g
14.6 g
0.2 g
0.8 g
0.3 g
For yeast breads: Replace up to half of the wheat flour in a bread recipe with this, knead gently, and let rise only once.
1 cup barley flour
= 1 cup wheat flour
74.5 g
345 Cals.
4 mg
1.6 g
0 mg
0 mg
32 mg
10.5 g
0.8 g
10.1 g
0.2 g
0.8 g
0.3 g
For yeast breads: This has a mild flavor. Replace up to 1/6 of the wheat flour in a bread recipe with this. Contains some gluten.
1 cup rice flour brown
= 1 cup wheat flour
79.8 g
359 Cals.
5 mg
1.3 g
0 mg
0 mg
6 mg
6.9 g
0 g
0.5 g
0 g
0 g
0 g
For yeast breads: Replace up to 1/5 of the wheat flour in a bread recipe with this, and try increasing the yeast so that the bread rises more. This is a good substitute for those with wheat allergies.
1 cup buckwheat flour
= 1 cup wheat flour
70.6 g
335 Cals.
11 mg
3.1 g
0 mg
0 mg
41 mg
12.6 g
2.6 g
10 g
0.9 g
0.9 g
0.7 g
For yeast breads: This has a more pronounced flavor than wheat bread. Replace up to 1/5 of the wheat flour in a bread recipe with this. Contains some gluten.
1 cup rice flour non-waxy
= 1 cup wheat flour
79.8 g
359 Cals.
5 mg
1.3 g
0 mg
0 mg
6 mg
6.9 g
0 g
0.5 g
0 g
0 g
0 g
For yeast breads: Replace up to 1/5 of any wheat flour with this, and either increase the liquid in recipe or substitute 7/8 cup rice flour for each cup of all-purpose flour. Also try increasing the yeast so that the bread rises more.
1 cup wheat germ
= 1 cup wheat flour
gluten
49.6 g
382 Cals.
4 mg
10.7 g
0 mg
6 mg
45 mg
29.1 g
7.8 g
15.1 g
1.5 g
6.6 g
1.8 g
For yeast breads: This makes bread more nutritious. Replace up to a third of the wheat flour in a bread recipe with this.
1 cup corn flour
= 1 cup wheat flour
76.9 g
361 Cals.
5 mg
3.9 g
0 mg
0 mg
7 mg
6.9 g
0.6 g
7.3 g
1 g
1.8 g
0.5 g
For yeast breads: Replace up to 1/5 of the wheat flour in a bread recipe with this, and try increasing the yeast so that the bread rises more.
1 cup millet flour
= 1 cup wheat flour
75.1 g
382 Cals.
4 mg
4.3 g
0 mg
0 mg
14 mg
10.8 g
1.7 g
3.5 g
0.9 g
2.6 g
0.5 g
For yeast breads: This has a more pronounced flavor than wheat flour, and tends to make breads coarse and dry. Replace up to 1/5 of the wheat flour in a bread recipe with this.
1 cup oat flour
= 1 cup wheat flour
73.3 g
400 Cals.
0 mg
6.7 g
0 mg
0 mg
43 mg
13.3 g
0 g
10 g
0 g
0 g
0 g
For yeast breads: Replace up to 1/4 of the wheat flour in a bread recipe with this, and try increasing the yeast so that the bread rises more.
0.88 cups potato flour
= 1 cup wheat flour
83.1 g
357 Cals.
55 mg
0.3 g
0 mg
3.8 mg
65 mg
6.9 g
3.5 g
5.9 g
0 g
0.2 g
0.1 g
For yeast breads: Replace up to 1/6 of the wheat flour in a bread recipe with this. Substitute 5/8 cup potato flour for each cup of all-purpose flour.
1 cup soy flour
= 1 cup wheat flour
31.9 g
434 Cals.
13 mg
20.7 g
0 mg
0 mg
206 mg
37.8 g
7.5 g
9.6 g
4.6 g
11.7 g
3 g
For yeast breads: This is high in protein, but has a very strong flavor. Replace up to 1/8 of the wheat flour in a bread recipe with this, increase the liquid in recipe, and reduce oven temperature by 25 degrees. Also consider increasing the yeast so that the bread rises more.
1 cup soya flour
= 1 cup wheat flour
50.7 g
565 Cals.
0 mg
25.4 g
0 mg
0 mg
0 mg
9.9 g
0 g
0 g
0 g
0 g
0 g
For yeast breads: Replace up to 1/5 of the wheat flour in a bread recipe with this.
1 cup quinoa flour
= 1 cup wheat flour
For yeast breads: This is higher in fat, so it tends to make bread moister. Replace up to 1/4 of the wheat flour in a bread recipe with this.
1 cup amaranth flour
= 1 cup wheat flour
For yeast breads: This is higher in fat than wheat flour. Replace up to a fourth of the wheat flour in a bread recipe with this.
1 cup spelt flour
= 1 cup wheat flour
73.3 g
367 Cals.
0 mg
1.7 g
0 mg
0 mg
33 mg
16.7 g
0 g
13.3 g
0 g
0 g
0 g
For yeast breads: This tends to make bread heavier. Try increasing the yeast so that the bread rises more. Spelt flour is tolerated by most people with wheat allergies.
1 cup kamut flour
= 1 cup wheat flour
70.6 g
337 Cals.
5 mg
2.1 g
0 mg
0 mg
22 mg
14.5 g
7.8 g
11.1 g
0.2 g
0.6 g
0.2 g
For yeast breads: This is tolerated by most people with wheat allergies.
1 cup water chestnut flour
= 1 cup wheat flour
For coating fish and meat before frying:
1 cup corn starch
= 1 cup wheat flour
For coating fish and meat before frying:
1 cup tapioca starch
= 1 cup wheat flour
87.5 g
375 Cals.
300 mg
0 g
0 mg
0 mg
0 mg
0 g
0 g
0 g
0 g
0 g
0 g
For coating fish and meat before frying:

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