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20 Of The Best Flours For Weight Loss

20 Of The Best Flours For Weight Loss (lower calorie flours)

This article has been Fact-Checked by Kendall Kennedy MS, RD, RYT

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There are many different kinds of flour. Not are not all as healthy and great for weight loss. Find out which ones are the best.

Flour is an important ingredient in most baked goods. It has been used by humans for a long time to make food like bread.

In general, flour is not very good if you’re looking to lose weight. That being said, there are different kinds of flours. Some of these are less bad than others.

How flour is made

Flour is made by grinding whole foods like grains, beans, nuts, seeds and roots.

In flours from grain certain components of the grain get removed too. Often flour also contains preservatives.

Is flour good or bad for weight loss?

In general, flour is not good for weight loss. It’s rather high in calories compared to the amount it fills you up. If you’re trying to lose weight you want to focus more on whole vegetables, fruits, and protein sources.

Preservatives are not the end of the world but if you can avoid them even better.

If you’re on a low carb diet you want to stick to nut flours.

That being said, you can have it every once in a while and still lose weight. And if you do you might as well pick the healthiest ones.

This list of 20 of the best flours for weight loss is not necessarily in order from best to worst. They are in more or less lowest net calories to highest net calories. There are many factors that influence weight loss, net calories are not the only important thing.

Important weight loss and health factors for flour

So not all flours are equally good or bad for weight loss. Which flour is the best for weight loss depends on certain factors that are different for each kind of flour.

Calories

Calories are not the only important thing when it comes to losing weight but they still matter.

The amount of calories in food represents the amount of stored energy. By digesting food you extract energy from food. Too much energy makes you gain weight.

The opposite is also true. If you absorb a lower amount of calories from food your body starts using stored energy, for example body fat, as an energy source.

Fiber

Fiber has multiple benefits for weight loss. First of all, it feeds your microbiome, the microbes that live in your intestines. The health of your microbiome influences your body’s health and weight. Feeding it well is usually not a bad idea.

Fiber also helps you feel less hungry without adding a lot of calories to your diet. Hunger and cravings can be a big pitfall for people trying to lose weight, so avoiding this is a big plus.

With more fiber you can reduce the amount of time you spend craving for food a lot.

Vitamins and minerals

Vitamins and minerals are nutrients your body absolutely needs to survive and thrive. These are involved in basically every aspect of your health.

Their direct relation with weight loss is not yet entirely clear. It’s not hard to imagine that feeling healthier helps with sticking to your weight loss journey.

1. Coconut flour

coconut flour for weight loss

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Coconut products are a popular choice for most low-carb dieters. You of course don’t have be on a low carb diet to enjoy the benefits of coconut flour.

Coconut flour contains around 400 calories per 100 grams. It also contains about 33.3 grams of fiber per 100 grams. That means the net amount of calories is about 266 calories per 100 grams (1).

In terms of vitamins and minerals 100 grams of coconut flour provides you with approximately:

  • Potassium: 53% of the DV (Daily Value)
  • Iron: 37% of the DV

And a few other vitamins and minerals in smaller amounts.

2. Black bean flour

black bean flour for weight loss

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Black beans are a good weight loss food. The flour made from it is also one of the top choices.

Black bean flour contains around 343 calories per 100 grams. It also contains about 14.3 grams of fiber per 100 grams. That means the net amount of calories is about 285 calories per 100 grams (2).

In terms of vitamins and minerals 100 grams of black bean flour provides you with approximately:

  • Magnesium: 54% of the DV (Daily Value)
  • Phosphorus: 46% of the DV
  • Iron: 29% of the DV

And a few other vitamins and minerals in smaller amounts.

3. Whole wheat flour

whole wheat to make flour

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Wheat is one of the most popular grains around the world.

Whole wheat flour contains around 339 calories per 100 grams. It also contains about 12.2 grams of fiber per 100 grams. That means the net amount of calories is about 290 calories per 100 grams (3).

In terms of vitamins and minerals 100 grams of whole wheat flour provides you with approximately:

  • Manganese: 190% of the DV (Daily Value)
  • Selenium: 101% of the DV
  • Phosphorus: 35% of the DV
  • Magnesium: 34% of the DV
  • Niacin: 32% of the DV
  • Thiamin: 30% of the DV
  • Iron: 22% of the DV
  • Zinc: 20% of the DV
  • Copper: 19% of the DV
  • Vitamin B6: 17% of the DV

And a few other vitamins and minerals in smaller amounts.

4. Buckwheat flour

buckwheat to make flour

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Despite the similar name buckwheat is not closely related to wheat. Buckwheat is not a grass.

Buckwheat flour contains around 335 calories per 100 grams. It also contains about 10 grams of fiber per 100 grams. That means the net amount of calories is about 295 calories per 100 grams (4).

In terms of vitamins and minerals 100 grams of buckwheat flour provides you with approximately:

  • Selenium: 111% of the DV (Daily Value)
  • Magnesium: 63% of the DV
  • Phosphorus: 34% of the DV
  • Niacin: 31% of the DV
  • Vitamin B6: 29% of the DV
  • Thiamin: 28% of the DV
  • Copper: 26% of the DV
  • Iron: 23% of the DV
  • Zinc: 21% of the DV
  • Potassium: 16% of the DV

And a few other vitamins and minerals in smaller amounts.

5. Barley flour

barley to make flour

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Barley on the other hand is a member of the grass family. It is also one of the most-grown grains around the world.

Barley flour contains around 345 calories per 100 grams. It also contains about 10.1 grams of fiber per 100 grams. That means the net amount of calories is about 304 calories per 100 grams (5).

In terms of vitamins and minerals 100 grams of barley flour provides you with approximately:

  • Selenium: 54% of the DV (Daily Value)
  • Manganese: 52% of the DV
  • Niacin: 31% of the DV
  • Phosphorus: 30% of the DV
  • Thiamin: 25% of the DV
  • Vitamin B6: 20% of the DV
  • Copper: 17% of the DV
  • Iron: 15% of the DV

And a few other vitamins and minerals in smaller amounts.

6. Corn flour

corn to make flour

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Corn is another very popular grain. While most people like it more on the cob or as popcorn it is also available as flour.

Corn flour contains around 361 calories per 100 grams. It also contains about 7.3 grams of fiber per 100 grams. That means the net amount of calories is about 331 calories per 100 grams (6).

In terms of vitamins and minerals 100 grams of corn flour provides you with approximately:

  • Phosphorus: 27% of the DV (Daily Value)
  • Magnesium: 23% of the DV
  • Manganese: 23% of the DV
  • Selenium: 22% of the DV
  • Vitamin B6: 18% of the DV
  • Thiamin: 16% of the DV

And a few other vitamins and minerals in smaller amounts.

7. Potato flour

potatoes to make flour

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Potatoes play a big role in the western diet. If you can’t get enough of them you can also use potato flour.

Potato flour contains around 357 calories per 100 grams. It also contains about 5.9 grams of fiber per 100 grams. That means the net amount of calories is about 333 calories per 100 grams (7).

In terms of vitamins and minerals 100 grams of potato flour provides you with approximately:

  • Vitamin B6: 38% of the DV (Daily Value)
  • Potassium: 29% of the DV
  • Niacin: 18% of the DV
  • Phosphorus: 17% of the DV
  • Manganese: 16% of the DV
  • Magnesium: 16% of the DV
  • Thiamin: 15% of the DV

And a few other vitamins and minerals in smaller amounts.

8. Chia seed flour

chia seeds to make flour

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Chia seeds are a very filling food. This makes them a popular weight loss diet choice. The flour made from them is very similar in terms of nutrients.

Chia seed flour contains around 490 calories per 100 grams. It also contains about 37.7 grams of fiber per 100 grams. That means the net amount of calories is about 339 calories per 100 grams (8).

In terms of vitamins and minerals 100 grams of chia seed flour provides you with approximately:

  • Manganese: 108% of the DV (Daily Value)
  • Phosphorus: 95% of the DV
  • Calcium: 63% of the DV
  • Zinc: 23% of the DV

And a few other vitamins and minerals in smaller amounts.

9. Quinoa flour

quinoa seeds to make flour

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Quinoa is a good whole grain to eat if you’re looking to lose some weight. You can also use the flour made from its uncooked grains.

Quinoa flour contains around 368 calories per 100 grams. It also contains about 7 grams of fiber per 100 grams. That means the net amount of calories is about 340 calories per 100 grams (9).

In terms of vitamins and minerals 100 grams of quinoa flour provides you with approximately:

  • Manganese: 102% of the DV (Daily Value)
  • Magnesium: 49% of the DV
  • Phosphorus: 46% of the DV
  • Folate: 46% of the DV
  • Copper: 30% of the DV
  • Iron: 25% of the DV
  • Thiamin: 24% of the DV
  • Vitamin B6: 24% of the DV
  • Zinc: 21% of the DV
  • Riboflavin: 19% of the DV
  • Potassium: 16% of the DV

And a few other vitamins and minerals in smaller amounts.

10. Chickpea flour (besan)

chickpea to make flour (besan)

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Chickpeas are a legume relatively high in protein. This together with the fiber in them makes them a good weight loss food.

Chickpea flour contains around 387 calories per 100 grams. It also contains about 10.8 grams of fiber per 100 grams. That means the net amount of calories is about 343 calories per 100 grams (10).

In terms of vitamins and minerals 100 grams of chickpea flour provides you with approximately:

  • Folate: 109% of the DV (Daily Value)
  • Manganese: 80% of the DV
  • Copper: 46% of the DV
  • Magnesium: 41% of the DV
  • Phosphorus: 32% of the DV
  • Thiamin: 32% of the DV
  • Iron: 27% of the DV
  • Vitamin B6: 25% of the DV
  • Potassium: 24% of the DV
  • Zinc: 19% of the DV

And a few other vitamins and minerals in smaller amounts.

11. Brown rice flour

brown rice to make flour

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Brown rice is higher in fiber than white rice. This makes brown rice and the flour from it more filling.

Brown rice flour contains around 363 calories per 100 grams. It also contains about 4.6 grams of fiber per 100 grams. That means the net amount of calories is about 344 calories per 100 grams (11).

In terms of vitamins and minerals 100 grams of brown rice flour provides you with approximately:

  • Manganese: 201% of the DV (Daily Value)
  • Vitamin B6: 37% of the DV
  • Phosphorus: 34% of the DV
  • Niacin: 32% of the DV
  • Thiamin: 30% of the DV
  • Magnesium: 28% of the DV
  • Zinc: 16% of the DV
  • Vitamin B5: 16% of the DV

And a few other vitamins and minerals in smaller amounts.

12. Cassava flour

cassava to make flour

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Cassava is a root popular in certain parts of the world.

Cassava flour contains around 371 calories per 100 grams. It also contains about 5.7 grams of fiber per 100 grams. That means the net amount of calories is about 348 calories per 100 grams (12).

At the time of writing there was no realiable source found on the vitamins and minerals in cassava flour.

13. White rice flour

white rice to make flour

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White rice is lower in fiber than brown rice but that doesn’t mean you have to exlcude it entirely from your diet to lose weight.

White rice flour contains around 366 calories per 100 grams. It also contains about 2.4 grams of fiber per 100 grams. That means the net amount of calories is about 356 calories per 100 grams (13).

In terms of vitamins and minerals 100 grams of white rice flour provides you with approximately:

  • Manganese: 60% of the DV (Daily Value)
  • Selenium: 22% of the DV
  • Vitamin B6: 22% of the DV

And a few other vitamins and minerals in smaller amounts.

14. Peanut flour

peanut flour for weight loss

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Peanuts are a legume that is similar to nuts in nutritional value. This means high in healthy fats and with a lot of fiber, vitamins and minerals.

Peanut flour contains around 428 calories per 100 grams. It also contains about 15.8 grams of fiber per 100 grams. That means the net amount of calories is about 364 calories per 100 grams (14).

In terms of vitamins and minerals 100 grams of peanut flour provides you with approximately:

  • Manganese: 212% of the DV (Daily Value)
  • Copper: 102% of the DV
  • Niacin: 57% of the DV
  • Phosphorus 51% of the DV
  • Zinc: 40% of the DV
  • Potassium 39% of the DV
  • Folate: 33% of the DV
  • Thiamin: 30% of the DV
  • Iron: 26% of the DV
  • Vitamin B6: 15% of the DV
  • Vitamin B5: 15% of the DV

And a few other vitamins and minerals in smaller amounts.

15. Oat flour

oats to make flour

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Oats are a popular weight loss whole grain. The flour is not as great but still a decent flour for weight loss.

Oat flour contains around 404 calories per 100 grams. It also contains about 6.5 grams of fiber per 100 grams. That means the net amount of calories is about 378 calories per 100 grams (15).

In terms of vitamins and minerals 100 grams of oat flour provides you with approximately:

  • Manganese: 201% of the DV (Daily Value)
  • Selenium: 49% of the DV
  • Thiamin: 46% of the DV
  • Phosphorus: 45% of the DV
  • Magnesium: 36% of the DV
  • Copper: 22% of the DV
  • Iron: 22% of the DV

And a few other vitamins and minerals in smaller amounts.

16. Pistachio flour

pistachios to make flour

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Pistachios are a popular nut. They require a bit of effort to peel but if you get pistachio flour you don’t have to worry about that.

Pistachio flour contains around 557 calories per 100 grams. It also contains about 10.3 grams of fiber per 100 grams. That means the net amount of calories is about 515 calories per 100 grams (16).

In terms of vitamins and minerals 100 grams of pistachio flour provides you with approximately:

  • Vitamin B6: 85% of the DV (Daily Value)
  • Copper: 65% of the DV
  • Manganese: 60% of the DV
  • Thiamin: 58% of the DV
  • Phosphorus: 49% of the DV
  • Magnesium: 30% of the DV
  • Potassium: 29% of the DV
  • Iron: 23% of the DV
  • Zinc: 15% of the DV

And a few other vitamins and minerals in smaller amounts.

17. Almond flour

Almond flour for weight loss

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Almond flour is made by grinding blanched almonds. Since almonds have their time and place in a weight loss diet, the same goes for flour made from it.

Almond flour contains around 581 calories per 100 grams. It also contains about 10.4 grams of fiber per 100 grams. That means the net amount of calories is about 539 calories per 100 grams (17).

In terms of vitamins and minerals 100 grams of almond flour provides you with approximately:

  • Vitamin E: 124% of the DV (Daily Value)
  • Manganese: 112% of the DV
  • Magnesium: 69% of the DV
  • Copper: 58% of the DV
  • Phosphorus: 48% of the DV
  • Riboflavin: 33% of the DV
  • Calcium: 22% of the DV
  • Iron: 21% of the DV
  • Zinc: 21% of the DV
  • Potassium: 20% of the DV
  • Niacin: 18% of the DV

And a few other vitamins and minerals in smaller amounts.

18. Cashew flour

cashews to make flour

Cashews, like other nuts, are a great source of vitamins and minerals.

Cashew flour contains around 553 calories per 100 grams. It also contains about 3.3 grams of fiber per 100 grams. That means the net amount of calories is about 539 calories per 100 grams (18).

In terms of vitamins and minerals 100 grams of cashew flour provides you with approximately:

  • Copper: 110% of the DV (Daily Value)
  • Manganese: 83% of the DV
  • Magnesium: 73% of the DV
  • Phosphorus: 59% of the DV
  • Vitamin K: 43% of the DV
  • Zinc: 39% of the DV
  • Iron: 37% of the DV
  • Thiamin: 28% of the DV
  • Selenium: 28% of the DV
  • Vitamin B6: 21% of the DV
  • Potassium: 19% of the DV

And a few other vitamins and minerals in smaller amounts.

19. Hazelnut flour

hazelnuts to make flour

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Hazelnuts are a popular addition to certain chocolate-based dishes. If you eat them whole, or close to, they can be a healthy addition to your diet.

Hazelnut flour contains around 629 calories per 100 grams. It also contains about 11 grams of fiber per 100 grams. That means the net amount of calories is about 585 calories per 100 grams (19).

In terms of vitamins and minerals 100 grams of hazelnut flour provides you with approximately:

  • Manganese: 633% of the DV (Daily Value)
  • Vitamin E: 87% of the DV
  • Copper: 80% of the DV
  • Magnesium: 40% of the DV
  • Thiamin: 32% of the DV
  • Phosphorus: 31% of the DV
  • Vitamin B6: 29% of the DV
  • Potassium: 19% of the DV
  • Folate: 19% of the DV
  • Zinc: 15% of the DV
  • Calcium: 15% of the DV

And a few other vitamins and minerals in smaller amounts.

20. Acorn flour

acorns to make flour

You should probably not consume acorns raw for safety reasons. If they are prepared the right way they can be decent.

Acorn flour contains around 501 calories per 100 grams. It also contains about 0 grams of fiber per 100 grams. That means the net amount of calories is about 501 calories per 100 grams (20).

In terms of vitamins and minerals 100 grams of acorn flour provides you with approximately:

  • Vitamin B6: 34% of the DV (Daily Value)
  • Copper: 31% of the DV
  • Folate: 29% of the DV
  • Potassium: 20% of the DV

And a few other vitamins and minerals in smaller amounts.