Flour is a pantry staple used for making desserts, baked goods, casseroles, and pasta.

Yet, some types of flour are healthier than others. For example, white and all-purpose flours are less healthy, as they’re refined to remove the bran and germ, which store most of its fiber and nutrients, from the wheat.

Flour is a pantry staple used for making desserts, baked goods, casseroles, and pasta.

Yet, some types of flour are healthier than others. For example, white and all-purpose flours are less healthy, as they’re refined to remove the bran and germ, which store most of its fiber and nutrients, from the wheat.

As such, many people are interested in replacing white flour with more wholesome options for baking and cooking.

In fact, some popular flours aren’t made from grains at all, but rather nuts or seeds.

Flour is a pantry staple used for making desserts, baked goods, casseroles, and pasta.

Yet, some types of flour are healthier than others. For example, white and all-purpose flours are less healthy, as they’re refined to remove the bran and germ, which store most of its fiber and nutrients, from the wheat.

As such, many people are interested in replacing white flour with more wholesome options for baking and cooking.

In fact, some popular flours aren’t made from grains at all, but rather nuts or seeds.

Here are 2 of the healthiest flours for every purpose, plus their nutrient profiles.

1. Coconut flour
Coconut flour is a grain- and gluten-free flour made by grinding dried coconut meat into a soft, fine powder.

It’s more calorie-dense than traditional grain-based flours and a good source of protein, fat, fiber, and minerals like iron and potassium.

Flour is a pantry staple used for making desserts, baked goods, casseroles, and pasta.

Yet, some types of flour are healthier than others. For example, white and all-purpose flours are less healthy, as they’re refined to remove the bran and germ, which store most of its fiber and nutrients, from the wheat.

As such, many people are interested in replacing white flour with more wholesome options for baking and cooking.

In fact, some popular flours aren’t made from grains at all, but rather nuts or seeds.

Here are 5 of the healthiest flours for every purpose, plus their nutrient profiles.

1. Coconut flour
Coconut flour is a grain- and gluten-free flour made by grinding dried coconut meat into a soft, fine powder.

It’s more calorie-dense than traditional grain-based flours and a good source of protein, fat, fiber, and minerals like iron and potassium.

Unlike grain flours, coconut flour contains a substantial amount of fat. This fat is primarily saturated and largely comprised of medium-chain triglycerides (MCTs), which may reduce inflammation and support healthy metabolism.

Although it’s controversial, saturated fat from coconut likely affects your health differently than fast food, fried foods, and processed meats and may even offer benefits.

Coconut flour is also rich in antioxidants and appears to have antimicrobial properties .

A 1/2-cup (64-gram) serving provides:

Calories: 210
Protein: 8.5 grams
Fat: 13 grams
Carbs: 34 grams
Fiber: 25 grams
Iron: 22% of the Daily Value (DV)
Potassium: 18% of the DV
Coconut flour has a mildly sweet flavor that lends itself to cakes, cookies, breads, and other baked goods.

2. Almond flour
Almond flour is made by grinding blanched almonds into a fine powder. As it doesn’t contain grains, it’s naturally gluten-free.

Note that almond flour is different than almond meal, which is a coarser ingredient made by grinding almonds with their skins still intact.

Almond flour is a good source of magnesium, omega-3 unsaturated fats, plant protein, and vitamin E — a powerful antioxidant. Keep in mind that almonds, like other nuts and seeds, are high in calories.

The nutrients in this flour offer several benefits, such as improved insulin resistance, as well as lower LDL (bad) cholesterol and blood pressure. Almonds may also protect brain health, as vitamin E may reduce your risk of Alzheimer’s.

A 1/2-cup (56-gram) serving of almond flour offers:

Calories: 340
Protein: 12 grams
Fat: 30 grams
Carbs: 12 grams
Fiber: 4 grams
Calcium: 5% of the DV
Iron: 6% of the DV
Potassium: 8% of the DV
Magnesium: 65% of the DV
Vitamin E: 100% of the DV
Almond flour has a nutty flavor and is easy to use. In most recipes, you can simply substitute almond flour for wheat flour at an equal ratio.

It works well in baked goods like pancakes, cookies, scones, and biscuits, plus certain savory foods like homemade pasta and meatballs.

Almond flour is grain- and gluten-free, as well as a good source of protein, unsaturated fat, magnesium, and vitamin E. Its nutty flavor suits a wide range of baked goods and savory dishes

Healthy flours are more widely available today than ever before.

Traditional flours are made from wheat, but many others come from nuts and naturally gluten-free grains, such as coconut, quinoa, almonds, and buckwheat. Each kind offers a unique taste and nutrient profile.

You can experiment with different flours to find the ones that suit your recipes best. Their ratios aren’t interchangeable, so be sure to look up conversions when you’re baking.