Which flour has the fewest carbohydrates?

The right low carb flour for every pastry

Low-carb baking is a trend from which health-conscious people, low-carb fans and diabetics in particular benefit, as the pastries do not contain carbohydrates or sugar and therefore usually have fewer calories. Instead of conventional flours made from grain, flours made from seeds, pulses and nuts are used for low-carb baking. To do this, fat is often removed from them so that they bind better with the other ingredients and a dough consistency is created. For each type of pastry, one flour is better than the other. We introduce you to the best flours for low carb baking!

Chia seed flour

Chia seed flour is made from ground chia seeds and is high in protein, calcium, fiber and healthy fatty acids such as omega-3. Thanks to its high swelling power, chia flour is suitable as a substitute for eggs and as a binding flour in dough.

Nutritional values ​​per 100 grams:
Calories: 310 kcal
Fat: 8 g
Carbohydrates: 0.3 g
Protein: 33.5 g

Hemp flour

Hemp flour is made from partially de-oiled and unpeeled hemp seeds by cold pressing. It has no adhesive protein, which is why it should only be partially replaced or used with a binding powder. Hemp flour tastes nutty and is suitable for bread, cakes, pancakes and for thickening sauces and soups.

Nutritional values ​​per 100 g:
Calories: 368 kcal
Fat: 9.4 g
Carbohydrates: 32 g
Protein: 28.7 g
Dietary fiber: 20.3 g

Hazelnut flour

Hazelnut flour tastes great, goes well with biscuits and cakes and gives muesli and semolina a nutty note. The flour is obtained by cold pressing the hazelnuts and then only contains approx. 17% hazelnut oil. Hazelnut flour swells a lot and should always be processed with a binding flour.

Nutritional values ​​per 100 grams:
Calories: 407 kcal
Fat: 17 g
Carbohydrates: 24.5 g
Protein: 37.5 g
Dietary fiber: 22.7 g

Chickpea flour

Chickpea flour is made from the peeled and ground legumes. It tastes nutty and sweet and has a high protein content. Chickpea flour makes bread, rolls, pizza and sweet pastries fluffy and light. Due to its high swelling power, it is also suitable as an egg substitute.

Nutritional values ​​per 100 g:
Calories: 362 kcal
Fat: 6.7 g
Carbohydrates: 50 g
Protein: 20 g
Dietary fiber: 11 g

Coconut flour

Coconut flour is made from the white, de-oiled, dried and ground coconut pulp. It tastes slightly sweet and coconut. When processing, the remaining ingredients should ideally match the coconut.

Nutritional values ​​per 100 g:
Calories: 320 kcal
Fat: 11.8 g
Protein: 19.3 g
Dietary fiber: 50.5 g

Konjac flour

Konjac flour is obtained from the Asian konjac root, is rich in fiber, low in calories and free of carbohydrates. It is suitable as a binding flour for bread, biscuits and cakes, as it swells up a lot.

Nutritional values ​​per 100 g:
Calories: 168 g
Fat: 0 g
Carbohydrates: 0 g
Protein: 2 g
Dietary fiber: 80 g

Pumpkin seed flour

Pumpkin seed flour is made from ground, partially de-oiled pumpkin seeds, tastes slightly nutty and contains a lot of protein and fiber. It is particularly suitable for bread, hearty pastries, as well as for pasta, as breadcrumbs or to round off sauces.

Nutritional values ​​per 100 g:
Calories: 385 kcal
Fat: 9.3 g
Carbohydrates: 4.1 g
Protein: 65 g
Dietary fiber: 10 g

Flaxseed flour

For flaxseed flour, the seeds are cold-pressed and then ground. Flaxseed flour is high in fiber, minerals, omega-3s and protein. It swells up a lot and is more suitable as a binding flour and should only replace conventional flour in part. Its nutty taste makes it suitable for bread, rolls and cakes.

Nutritional values ​​per 100 g:
Calories: 331 kcal
Fat: 13 g
Carbohydrates: 6 g
Protein: 37 g
Dietary fiber: 44 g

Almond flour

Almond flour is gluten-free, low in carbohydrates and a mineral-rich alternative to wheat flour. It swells well, gives pastries an almond-like and sometimes marzipan-like note and is suitable for cookies, cakes or pancakes. The cold pressing causes the almond flour to lose fat, so that the caloric value is reduced.

Nutritional values ​​per 100 g:
Calories: 375 kcal
Fat: 12 g
Carbohydrates: 10.7 g
Protein: 45.3 g
Dietary fiber: 21.4 g

Soy flour

Soy flour is made from the dried soybean. It is available as a full-fat (20%) and low-fat (1%) variant. It tastes slightly sweet, has a high protein content and binds pastries such as bread and rolls. Soy flour should be combined with other flours, otherwise the inherent taste will dominate. You should also pay attention to the hydration, as soy flour binds a lot of water.

Nutritional values ​​per 100 g:
Calories: 348 kcal
Fat: 3 g
Carbohydrates: 22.4 g
Protein: 50 g
Dietary fiber: 15.5 g

Sweet lupine flour

Sweet lupine flour is made from peeled and ground lupins and is suitable for sweet and savory doughs in cakes, pastries and bread. It gives the dough a yellowish tint. Sweet lupine flour should be used with a binding flour, as it has no sticky protein.

Nutritional values ​​per 100 g:
Calories: 324 kcal
Fat: 12 g
Carbohydrates: 10 g
Protein: 43 g
Dietary fiber: 2 g

Walnut flour

Walnut flour, like hazelnut flour, goes perfectly with cookies and cakes during the Christmas season. The partially de-oiled flour is rich in protein and fiber, but gluten-free. It should therefore be used with a binding flour.

Nutritional values ​​per 100 g:
Calories: 478 kcal
Fat: 30 g
Carbohydrates: 15 g
Protein: 30 g
Dietary fiber: 14g

Flours for binding and for more consistency

  • Bamboo fibers: They are suitable as a baking aid for rolling out, flouring and dusting. Bamboo fibers are carbohydrate-free and bind the dough thanks to their high fiber content. If bread and rolls are rolled in bamboo fibers before baking, they get a nice crust.
  • Wheat gluten (gluten): Low carb flours often lack the typical wheat gluten found in conventional flours. If the gluten is added, it binds dough made from low carb flour optimally. However, the pastry is no longer tolerable for people with celiac disease.
  • Guar gum: It is mainly used as a tasteless thickening and gelling agent and comes from the seeds of the Indian guar tree. Mix a teaspoon of guar gum with a cup of flour substitute and you have a suitable consistency.
  • Locust bean gum: The flour is made from the fruit of the carob tree. It can be stirred into cold and hot liquids and has a high swelling power. Cold water combined with locust bean gum turns into a gel-like mass.
  • Psyllium husk meal: The flour is made by grinding psyllium husks. It swells up and binds like conventional wheat flour.

These low carb rolls even come without flour