Figures vary from manufacturer to manufacturer, but in general, whole wheat flour is high in protein and fiber, packing 16 grams of protein and 15 grams of fiber per one cup of flour. Refined white flour has 16 grams of protein, but the fiber drops to only 4 grams. Protein is not only a vital nutrient for the diet, it’s also elemental for successful baking, it’s what keeps the stuff from crumbling apart.
When eliminating the wheat flour from your diet, it’s easy to proportionally decrease your protein and fiber intake unless it’s replaced with other nutritious gluten-free flours. There are a number of gluten-free flours that rank higher in protein and fiber than wheat flour.
Flours made from nuts and beans are highly nutritious. For example, one cup of almond flour has 23.6 grams of protein and 14.7 grams of fiber. Bean flours (Chickpea, Garfava, Navy, Pinto, and White) range between 23.2 to 34.9 grams of protein and 12 to 32 grams of fiber. Amaranth flour has a 19.5 and 12.6 protein/fiber ratio. Soy flour with no fat removed tops the chart at 47 grams of protein and 17.5 grams of fiber. Montina, also known as Indian Ricegrass, ranks high with 25.5 grams of protein and 36 grams of fiber. Sorghum flour is considered to be highly nutritious flour and comes closest to replicating the baking attributes of wheat flour, with 16 grams of protein per one cup.
Also, did you know flours have calcium? Values vary from flour to flour, but for comparison purposes, wheat flour has 41 mg of calcium per one cup flour, while almond flour has 289 mg, teff flour has 239 mg, amaranth comes in at 207 mg, soy comes in at 173 mg and flax meal has 332 mg.