Some gluten-free dieters gain weight because of the higher carbohydrate content in gluten-free goods. This searchable database provides you with the amounts of carbohydrates in the most commonly used dry gluten-free ingredients such as flour, starches, protein, and common vegan items such as nutritional yeast. This information is important for weight loss and especially if you have diabetes or are on a low-carb diet. Starchy white flour may be okay to consume on occasion but always reach for the healthiest combinations. Learn the carb levels of your ingredients so that you can make healthy choices.
Why Low-Carbs Are Better:
The more carbohydrates the average person consumes, the more weight they will gain. Therefore, try substituting a small amount of your gluten free flour with a lower-carb ingredient. Heavier ingredients such as flaxseed meal should be used in small amounts. You can slowly increase the item each time you make it. Stop increasing it once you discover how hardy of a baked good you prefer.
If you are diabetic, you are already aware that low-carb meals help you control your blood glucose levels. If you are borderline diabetic, as so many Americans are, you should also watch the levels of carbohydrates that you consume.
How to Use This Table:
Click on any column title (Ingredient, Brand, Amount, or Carbohydrates) to sort the table alphabetically or numerically.
To search, just begin typing a word. Everything containing those first few letters will automatically appear. Example: Typing “sorg” bring up “sorghum flour”. There is no need to click on “enter” “search” or “go” on any of your devices.
Important Note: Bob’s Red Mill sometimes offers products in gluten free as well as gluten-containing varieties. Be sure to look for their gluten free symbol or the term “gluten free,” on their packaging. If you do not see either, it is not safe for you to consume if you are intolerant to gluten.
| Ingredient | Brand | Amount | Carbohydrates (grams) |
|---|---|---|---|
| Almond Flour, Superfine - Blanched or Whole | Bob's Red Mill | 1/4 cup | 6 |
| Cornstarch | Bob's Red Mill | 1/4 cup | 28 |
| Favabean Flour | Bob's Red Mill | 1/4 cup | 19 |
| Millet Flour | Bob's Red Mill | 1/4 cup | 22 |
| Oat Flour | Bob's Red Mill | 1/4 cup | 19.5 |
| Potato Flour | Bob's Red Mill | 1/4 cup | 36 |
| Potato Starch | Bob's Red Mill | 1/4 cup | 40 |
| Rice Flour (Brown) | Bob's Red Mill | 1/4 cup | 31 |
| Rice Flour (White) | Bob's Red Mill | 1/4 cup | 32 |
| Rice Flour - Superfine (Brown) | Authentic Foods | 1/4 cup | 31 |
| Rice Flour - Superfine (White) | Authentic Foods | 1/4 cup | 32 |
| Rice Flour - Superfine (Brown) | Vitacost.com | 1/4 cup | 31 |
| Sorghum Flour | Bob's Red Mill | 1/4 cup | 25 |
| Tapioca Flour/Starch | Bob's Red Mill | 1/4 cup | 26 |
| Teff Flour | Bob's Red Mill | 1/4 cup | 29 |
| Buckwheat Flour | Arrowhead Mills | 1/4 cup | 20 |
| Amaranth Flour | Bob's Red Mill | 1/4 cup | 34 |
| Chestnut Flour | Nuts.com | 100 g/3.5 oz. | 78 |
| Rice Flour - Sweet/Asian | Bob's Red Mill | 1/4 cup | 40 |
| Hazelnut Flour | Bob's Red Mill | 1/4 cup | 5 |
| Flaxseed Meal, Golden | Bob's Red Mill | 1/4 cup | 8 |
| Expandex Modified Tapioca Starch | Gluten Free You and Me | 1/4 cup | 26 |
| Corn Flour, Stone Ground (not cornstarch) | Bob's Red Mill | 1/4 cup | 22 |
| Corn Grits/Polenta | Bob's Red Mill | 1/4 cup | 27 |
| Cornmeal - Medium | Bob's Red Mill | 1/4 cup | 23 |
| Hasa Marina - Golden | Bob's Red Mill | 1/4 cup | 21 |
| Chia Seeds | Bob's Red Mill | 1/4 cup | 20 |
| Oats, Steel-Cut | Bob's Red Mill | 1/4 cup | 29 |
| Oats, Rolled | Bob's Red Mill | 1/4 cup | 16 |
| Arrowroot Powder/Flour/Starch | Bob's Red Mill | 1/4 cup | 28 |
| Quinoa Flour | Bob's Red Mill | 1/4 cup | 18 |
| Rice Bran | Bob's Red Mill | 1/4 cup | 16 |
| Teff, Wholegrain | Bob's Red Mill | 1/4 cup | 37 |
| Bean Flour, White | Bob's Red Mill | 1/4 cup | 20 |
| Nutritional Yeast. Large Flake | Bob's Red Mill | 1/4 cup | 5 |
| Textured Soy Protein (TSP), Organic | Bob's Red Mill | 1/4 cup | 5 |
| Bean Flour, Black | Bob's Red Mill | 1/4 cup | 22 |
| Textured Vegetable Protein | Bob's Red Mill | 1/4 cup | 7 |
| Flaxseed Meal, Whole Ground/Brown | Bob's Red Mill | 1/4 cup | 8 |
| Garbanzo Bean Flour | Bob's Red Mill | 1/4 cup | 18 |
| Soy Lecithin Granules | Bob's Red Mill | 1 Tablespoon | 1 |
| Soy Protein Powder | Bob's Red Mill | 1/4 cup | 0 |
| Coconut Flour | Bob's Red Mill | 1/4 cup | 16 |
| Rice Flour - Superfine (White) | Vitacost.com | 1/4 cup | 32 |