The Lowest-Carb Flour By Rank | 18 Varieties Compared

Lowest-carb flour

This article was verified for accuracy by Stephanie Wells, MS, RD, ACSM-CPT on March 14th, 2023

Flour is an essential ingredient in countless recipes, but it’s not always created from the same source. Flour can be made from various food items, and the nutrition contents of each can vary by a wide margin. One example of such would be carbohydrates. In this article, we’ll be comparing 18 different flour types and ranking them by the lowest-carb flour.

Ground walnut flour
Walnut flour

Walnut Flour

As it turns out, the lowest-carb flour is walnut flour, which contains 5.9 grams of carbohydrates per 1/2 cup serving. Made from chopped walnuts, walnut flour is also gluten-free, grain-free, and tends to work best in recipes for baked goods.

Continue on to see the various types of flour alternatives and how they compare nutritionally.

Lowest-Carb Flour Rankings

Following a low-carb diet isn’t always easy– especially if you’re into sweets and baked goods. Many recipes call for flour in some capacity, and regular wheat-based flour certainly packs its share of carbohydrates. Just a single 1/2 cup serving of all-purpose white flour contains:

  • Calories: 240
  • Carbohydrates: 48g
  • Fiber: 2g
  • Fat: 1g
  • Protein: 8g

A typical low-carb diet contains between 20 to 57 grams of carbohydrates per day, says Mayo Clinic. This makes flour a difficult food to incorporate into a low-carb diet because it only takes a single serving of it to reach or exceed this range.

Flour is made from wheat, which is a carb-heavy food, but many flour alternatives are not made from wheat. Let’s have a look at some of them.

The table below compares the nutrition facts of 18 different types of flour. They are ranked by lowest-carb flour to highest:

RankFlour TypeServing SizeCaloriesCarbsFiberNet Carbs
Walnut Flour
1/2 cup4165.9g5.9g0
Hazelnut Flour
1/2 cup36210g5.5g4.5g
Peanut Flour
1/2 cup9810.5g4.8g5.7g
Almond Flour
1/2 cup32412g7g5g
5Sunflower seed
Sunflower Seed Flour
1/2 cup36014g8g6g
6Ground Flax Seed1/2 cup27615.2g14g1.2g
7Lupin Flour1/2 cup16022g20g2g
8Chickpea Flour1/2 cup17826.5g5g21.5g
9Chia Flour1/2 cup14928g28g0g
10Oat Flour1/2 cup21034g3.4g30.6g
11Sesame Flour1/2 cup46044g20g24g
12Coconut Flour1/2 cup22444.8g23.3g21.6g
13Pea Flour1/2 cup266.748g21.3g26.7g
14Tapioca Flour1/2 cup21553g0.6g52.4g
15Cassava Flour1/2 cup22854g2.6g51.4g
16Brown Rice Flour1/2 cup28760.5g3.7g56.8g
17White Rice Flour1/2 cup28963.5g1.9g61.6g
18Potato Flour1/2 cup285.566.5g4.7g61.8
Sources linked in item names.

As you can see, many wheat-free flour alternatives are not lower in carbohydrates than all-purpose white flour. For example, brown rice flour, tapioca, and cassava all contain more carbs per serving than wheat flour.

That said, there are plenty of lower-carb options to choose from atop our list. Let’s have a closer look.

Walnut Flour: The Fewest Carbohydrates

Topping our rankings of lowest-carb flour would be the walnut variety, which contains 5.9 grams of carbohydrates per 1/2 cup serving.

Walnut flour

Walnut flour is made from walnuts that have been chopped and ground into a fine flour. It can be used in a variety of ways, including:

  • Stirred into hot cereals.
  • Toasted and sprinkled over oatmeal.
  • As a 30% replacement to wheat flour, which adds a rich, buttery flavor.

It can also be used to make:

  • Banana bread
  • Lemon pound cake
  • Biscuits
  • Stuffing

Walnut flour can also be used as a substitute to almond flour as they have similar properties. That said, walnut flour typically does not work well as a 1:1 substitute for wheat flour as it can affect density, texture and moisture differently.

The Fewest Net Carbs

Not only does walnut flour contain the fewest carbohydrates, but it’s also lowest in net carbohydrates.

Net carbs are what you get when you subtract fiber grams from carbohydrate grams. Although “net carbohydrates” are not acknowledged by the FDA or American Diabetes Association, we have included them in our rankings for those who may be seeking this information.

The Runner-Ups

Carbohydrate content can vary quite a bit between flour alternatives, but when it comes to the lowest-carb flour, hazelnut only wins by a small margin. Honorable mentions include:

  • Hazelnut flour, made from raw ground hazelnuts and contains only 10g of carbs per 1/2 cup serving.
  • Peanut flour, which contains only 0.5 more grams of carbohydrates per serving than hazelnut flour, despite having significantly fewer calories.
  • Almond flour, which contains 12 grams of carbohydrates per serving.
  • Sunflower seed flour, which contains 14 grams of carbohydrates per serving– less than one-third of that found in all-purpose white flour.

The Bottom Line

If you’re looking to cut back on the carbs then wheat-based flour products, such as all-purpose wheat flour, will pose a challenge as they come with plenty of carbohydrates. Although lower-carb options exist, they cannot always be used in the same ways that regular wheat-based flour is. That doesn’t mean they can’t hold a special place in your kitchen though!

This post was contributed by a member of the PBF writing staff. is an online publication for learning about plant-based food and nutrition.

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