Point Values of Gluten-Free Flours, Starches, and Ground Meals

This post replaces last year’s “Point Values of Gluten-Free Flours.” Why and what’s new?

  • More flours: I’m finding new GF flours in my own small corner of the world, and you’re probably seeing them too.  The main change here is the growing variety of bean flours, which is welcome to dieters because they are lower in calories and higher in proteins than other flours.
  • No descriptors: I’ve dropped the brief descriptions of the flours. I was never entirely comfortable with them because I hadn’t used all the flours and was relying on other people’s information and taste buds. Moreover, as more people require GF diets, the amount of information on the Internet increases exponentially. Just google an ingredient, and you’ll find out a lot more information than I could provide in the space I had.
  • Three lists instead of one list: Gluten-free bakers have to create blends of ingredients to replace wheat flour because no one flour, even with xanthan or guar gum, can work in all recipes. Essentially, we pick and choose among three types of ingredients: flours, starches, and ground meals. Having three lists reflects this reality.
  • Elimination of the Points Program values: Last year, this time, Weight Watchers was just switching programs so I had both. Now I have just the point values from the PointsPlus Program.

New to GF baking? I’m sure the whole GF “scene” is just plain daunting. That’s certainly where I was a year ago.

However, once you learn the ropes, you will find yourself mixing and matching ingredients based on the type of baking you’re doing, the tastes and textures you’re looking for, the nutrients you want and, if you’re dieting, the point value of the flour.  (For non-Weight Watchers: one point is roughly 50 calories.)

Some suggestions for getting started:

Printer-friendly chart

FYI: One cup of wheat flour is 8 points.

Amaranth flour 12
Buckwheat flour 12
Bean flour, black 12
Bean flour, chickpea 12
Bean flour, fava 8
Bean flour, garfava 8
Bean flour, white 8
Buckwheat flour 12
Corn flour 12
Coconut flour 8
Millet flour 12
Montina flour 12
Potato flour (not starch) 16
Quinoa flour 12
Rice flour, brown 16
Rice flour, sweet 15
Rice flour, white 16
Sorghum (jowar) flour 12
Soy flour 12
Teff flour 12
Arrowroot starch 12
Cornstarch 13
Potato starch 16
Tapioca starch (sometimes called tapioca flour) 12
Almond flour/meal 20
Cornmeal 12
Flaxmeal 16

12 thoughts on “Point Values of Gluten-Free Flours, Starches, and Ground Meals

  1. I got this from a friend of mine who is a Gluten Free Baker… thought you might be interested.

    Flour 1 (weakest strength; most carbohydrates)
    White Rice Flour 1 3/4 cup
    Potato Starch 2 cups
    Tapioca starch 1 1/2 cups

    Flour 2 (moderately strong; carbohydrate/protein combination)
    White Rice Flour 3/4 cup
    Potato Starch 4 cups
    Guar gum 5 tablespoons
    Albumen 1/2 cup

    Flour 4 (stronger; higher in protein from soy flour)
    White Rice Flour 1 1/2 cups
    Tapioca Starch 1 3/4 cups
    Soy flour (defatted) 2 1/4 cups

    Flour 5 (the strongest; high protein from soy and whey)
    White Rice Flour 1 3/4 cup
    Tapioca Starch 1 1/4 cups
    Soy Flour (defatted) 1 3/4 cups
    Whey Powder 1/2 cup


  2. Finding a good mix of flours for baking is so daunting. I bake my breakfast muffins with just almond flour – I think the taste is awesome. But finding a good mix for bread/cookies/cakes – that has been a challenge.

    Bob’s Red Mill has an “all purpose” GF flour – but I cannot stand the taste.
    And anything with Rice, Corn or Potato starches or flours spikes my blood sugar something fierce. GF and Sugar Intolerance together makes for an interesting combo.

    • It certainly does…you could use almond meal…it is high in proteins rather than carbs. Lots of GF bakers are using it; I tend to stay away because of the high fat content. Quinoa and bean flours are also lower in carbs and higher in protein. Tapioca starch might be better; it is lower in carbs than potato starch.

      One of my saviours has been the bean bakes which I now post on the bean bake blog. I always have a sweet bean bake in the fridge and eat them at breakfast and for snacks. No flour; low in carbs; high in protein; very filling.

      Hope this helps!

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