Flour Conversion Charts

craft bag with flour and shovel

Flour Conversion Charts

craft bag with flour and shovel
Flour conversion for almond and coconut flour

When I started this journey of Keto 5 years ago, I was using gluten free flower for about 2 years but I still felt bloated, having headaches, not losing weight and just feeling blah. I researched for 6 months trying to figure what I need to do to fell better again inside this body. I looked over Keto and I was very interested on how that lifestyle would work for me. I thought it would be difficult especially trying to make food for my family but honestly it was easier than I thought. A lot of the recipes that I changed like pancakes, muffins, cakes, and some dishes, they family loved it more. I had a breakthrough with the foods and finally with my health.

Here is some information that I have learned through others or mistakes I have made with the recipes.

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Almond flour

Almond flour is a gluten-free flour, and it’s also a great choice for anyone on a low-carbohydrate diet. If you’re a following a paleo, keto and vegan lifestyle or looking to bake without grains, almond flour is pretty much a must-have in your pantry as well. This flour is made of almonds and only almonds, which are first blanched to remove the skin and then ground up to a very fine consistency. The nutritional value of the almond flour is a good source on iron, vitamin E, magnesium, potassium, calcium and manganese.

The only thing it is high in carbs so you want to use it wisely especially when you are doing keto. Its still good but too much of this can kick you off ketosis and gain weight. But it does have a low glycemic score and easy to use as a substitute in your baking and dishes.

A quarter cup (28 grams) of a typical almond flour contains about:

  • 160 calories
  • 6 grams carbohydrates
  • 6 grams protein
  • 14 grams fat
  • 3 grams fiber
  • 13.6 milligrams vitamin E (45.3 percent DV)
  • 65.2 milligrams magnesium (16.3 percent DV)
  • 1.1 milligrams iron (6 percent DV)
  • 57.4 milligrams calcium (6 percent DV)
  • 160.4 milligrams potassium (4.6 percent DV)

If you’re allergic to almonds, you should certainly avoid almond meal and flour and any products containing either one. An almond allergy is typically part of a general tree nut allergy, which includes cashews, walnuts, Brazil nuts and others.

Using almond flour has a ration 1:1 without adding any water, oil, butter, and/or egg to the recipe.

Here is a chart that will help you covert regular flour to almond flour

1/4 cup white flour = 1/2 cup almond flour

1/3 cup white flour = 2/3 cup almond flour

1/2 cup white flour = 1 cup almond flour

2/3 cup white flour = 1 1/3 cups almond flour

3/4 cups white flour = 1 1/2 cups almond flour

1 cup white flour = 2 cups almond flour

1 1/2 cups white flour = 3 cups almond flour

2 cups white flour = 4 cups almond flour

Here are some recipes that uses almond flour

Vanilla Strawberry Jelly Roll

Hamburger Buns

Black Bean Burgers

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Coconut Flour

Coconut flour is made from the leftover coconut pulp used when making coconut milk. The pulp is then dried and ground into a flour. It’s a good alternative to wheat flours for people who may have allergies or sensitivities, though it is not an equal substitution. Coconut flour is very absorbent, so adjust the liquids in your recipe.

Coconut flour is a great choice for gluten-free baking, though it cannot be substituted in a one-to-one ratio for wheat flours or gluten-free baking blends. Sift the flour before using to avoid a gritty texture.

Coconut flour is gluten-free and grain-free, providing an alternative for those with allergies, sensitivities, or restricted diets. It’s also rich in fiber which helps maintain a full feeling and slows the rate of sugar absorption into our bloodstream. Coconut flour is also a good source of protein and healthy fats.

One serving size, or two tablespoons of organic coconut flour contains:

  • Calories: 124
  • Total fat: 4.2g (3.9 of which is from saturated fat)
  • Total carbs: 16.6 g
  • Fiber: 10.5g (over 40% of your daily value)
  • Sugars:1.9 g

Here is a chart that will help you covert regular flour to coconut flour

1/4 cup white flour = 1 tablespoon coconut flour

1/2 cup white flour = 2 tablespoons coconut flour

3/4 cups white flour = 3 tablespoons coconut flour

1 cup white flour = 1/4 cup coconut flour

1 1/2 cups white flours = 1/4 cups + 1/8 cup almond flour

2 cups white flour = 1/2 cup almond flour

With the coconut flour, you must add more water, oil butter and/ or eggs to the recipe to get the right texture to it.

Here are some recipes that use coconut flour

Coconut Shrimp

Chocolate Walnut Zucchini Muffins

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