Grains and flours are dietary staples that vary widely in nutrition. Whole grain options — whole wheat, oat, and most ancient grains — retain the bran and germ, providing significantly more fibre, B-vitamins, and minerals than refined versions.
Almond and coconut flours are popular grain-free alternatives, lower in carbs but higher in fat. Oat flour offers soluble fibre that supports cholesterol management. Whole wheat flour beats all-purpose nutritionally but produces denser baked goods. For most everyday cooking, choosing whole grain versions where practical adds fibre and micronutrients without significant downsides.
📊 Grains & Flours — Nutrition Comparison
| Food | Calories |
|---|---|
| All-Purpose Flour 1/4 cup (31g) | 113 |
| Almond Flour 1/4 cup (28g) | 160 |
| Bread Flour 1/4 cup (30g) | 108 |
| Coconut Flour 2 tablespoons (16g) | 64 |
| Oat Flour 1/4 cup (30g) | 121 |
| Whole Wheat Flour 1/4 cup (30g) | 102 |
All values shown are per serving. Nutrition data sourced from the USDA Food Data Central database. Tap any food name to see full nutrition details including vitamins, minerals, and a per-serving daily value table.