When it comes to gluten-free baking, choosing the right flour can feel like a very intimidating task. Each one is so very different, and standing there in the aisle it can be difficult to really compare. When I first eliminated gluten-free it was one of the most frustrating experiences – spending so much money on high priced flour that just tasted horrible, was gritty, or worked for one type of food but not another. It was the main reason that I gave up baking for several years. I just could not seem to figure them out. But when my husband brought home the Caputo Fioreglut I was shocked – not only did it work, it tasted amazing! This led me to start researching other flours, and finally learning how the different flours, starches and blends work together.
I never really documented what I learned until I started making the sourdough. As people in my group asked about various flours I looked them up and tried to compile somewhat of a comparison list. Hoping to help save someone else a little bit of headache – although it is still a lot of info, it is so much easier to understand the differences when I see it side by side. My own experience with most of these flour blend brands is limited, so notes on texture and flavor are from comments that I have read from others and from their websites. Those marked with ** are flours I use and am familiar with, notes on texture and flavor are my own. For anyone reading this, I would love to get your thoughts on the texture and flavor of any of these flours, or of others not listed here, so feel free to leave a comment.
Comparison of Commonly Found Gluten-Free Flour Blends:
These are flours that are most commonly mentioned in my Gluten-Free Sourdough Baking group in Facebook.
| Flour Brand | Type | Ingredients | Texture | Flavor | Nutritional Profile | Versatility | Gum Content | Dietary Needs | Other Factors to Consider | Certified Gluten-Free |
|---|---|---|---|---|---|---|---|---|---|---|
| Bob’s Red Mill Gluten-Free** | All-Purpose | Garbanzo bean flour, potato starch, tapioca flour, whole grain sorghum flour, fava bean flour | Varies but usually slightly grainy | Neutral, slight bean flavor | Provides protein and fiber | Versatile for various baked goods (including yeast breads) | May contain xanthan gum or guar gum | Gluten-Free, Vegetarian, Kosher, Non-GMO | Non-GMO, might be ok for yeast baking | Yes – GFCO plus self testing (ELISA) of all incoming products & throughout the mfg process |
| King Arthur Gluten-Free | All-Purpose | Specialty flour blend (rice flour, tapioca starch), potato starch, whole grain brown rice flour, vitamin and mineral blend [calcium carbonate, niacinamide (vitamin b3), reduced iron, thiamin hydrochloride (vitamin b1), riboflavin (vitamin b2) | Smooth | Balanced | Contains some whole grains | Suitable for bread, cakes, and cookies | Contains added vitamins and minerals | Gluten-Free, Vegetarian, Kosher | Non-GMO, Might be ok for yeast baking. Shared equipment with possible allergens but clean thoroughly to avoid cross contamination as much as possible (but do not 100% guarantee) | Yes |
| Pamela’s Products Gluten-Free | Cup for Cup | Brown rice flour, tapioca starch, white rice flour, potato starch, sorghum flour, arrowroot starch, guar gum, sweet rice flour, rice bran | Varies | Mild, Neutral | Balanced blend of flours | Versatile for baking and cooking | Contains guar gum | Gluten-Free, Vegetarian | Made in a peanut free facility, but equipment processes tree nuts, coconut, eggs and milk | Yes |
| Namaste Foods Gluten-Free Perfect Flour Blent | All-Purpose & Cup for Cup | Sorghum flour, brown rice flour, tapioca starch &/or arrowroot starch, white rice flour, flour, xanthan gum &/or guar gum | Varies | Neutral | Provides carbohydrates & whole grains, plant based | Versatile for various baked goods | Contains xanthan gum and/or guar gum | Gluten-Free, Vegetarian, Kosher | Non-GMO, free from top 14 food allergens | Yes |
| Better Batter Gluten-Free | All-Purpose | White rice flour, brown rice flour, tapioca starch, potato starch, potato flour, pectin (sucrose, pectin, citric acid), xanthan gum | Varies | Neutral | Provides carbohydrates | Suitable for a variety of recipes | Contains xanthan gum | Gluten-Free, Vegetarian, | Allergy friendly for top 9 allergens, mustard, and sesame | Yes |
| Cup4Cup Multipurpose Flour | Cup-for-Cup | Cornstarch, white rice flour, brown rice flour, rBST-free milk powder, tapioca flour, potato starch, xanthan gum | Fine, Silky | Neutral | Contains milk powder | Suitable for various recipes | Contains xanthan gum | Gluten-Free, Vegetarian | Individuals with dairy allergies, lactose intolerance, or milk protein sensitivity | Yes |
| Bob’s Red Mill Gluten-Free 1-to-1** | Cup-for-Cup | Sweet white rice flour, whole grain brown rice flour, potato starch, whole grain sorghum flour, tapioca flour, xanthan gum | Varies | Neutral | Provides carbohydrates | Versatile for various baked goods (not recommended for yeast baking) | Contains xanthan gum | Gluten-Free, Vegetarian, Kosher, Non-GMO | Non-GMO Certified | Yes – GFCO plus self testing (ELISA) of all incoming products & throughout the mfg process |
| King Arthur Gluten-Free Measure for Measure | Cup-for-Cup | Rice flour, whole grain brown rice flour, sorghum flour, tapioca starch, potato starch, cellulose, vitamin and mineral blend [calcium carbonate, niacinamide (vitamin b3), reduced iron, thiamin hydrochloride (vitamin b1), riboflavin (vitamin b2)], xanthan gum, cellulose gum | Fine, Silky | Balanced | Contains some whole grains | Suitable for various recipes | Contains xanthan gum | Gluten-Free, Vegetarian, | Not recommended for yeast baking, contains added minerals and vitamins. Shared equipment with possible allergens but clean thoroughly to avoid cross contamination as much as possible (but do not 100% guarantee) | Yes |
| Pamela’s Gluten-Free Bread Mix | Bread Flour | Sorghum flour, tapioca flour, white rice flour, sweet rice flour, brown rice flour, evaporated cane sugar, inulin, millet flour, honey, rice bran, sea salt, xanthan gum | Varies | Mild, slightly sweet | Provides carbohydrates | Ideal for breads and rolls (yeast baking) | Contains xanthan gum | Gluten-Free, Vegetarian, | Contains honey. | Yes |
| King Arthur Gluten-Free Bread Flour | Bread Flour | Gluten-Free Wheat Starch, Corn Starch, Cellulose and Psyllium Fiber Blend, Sorghum Flour, Pea Protein, Xanthan Gum, Enzymes | Varies | Neutral, may have a mild wheat flavor | Provides carbohydrates | Ideal for breads and rolls (yeast baking) | Contains xanthan gum and psyllium fiber | Gluten-Free, Vegetarian | Recommended for yeast baking. Uses added enzymes (fungal alpha-amylase) commonly used in flours and baking mixes | Yes |
| Caputo Fioreglut** | All-Purpose |
Gluten-free wheat starch (meets FDA requirements), dextrose, maize starch (cornstarch), buckwheat flour, rice starch. Thickeners: guar gum, psyllium husk, flavoring |
Smooth, silky – closely resembles wheat dough when wet, but is stickier | Neutral. Wheat starch does add a pleasant wheat flavor | Provides carbohydrates | Suitable for various recipes. Great for yeast baking | Contains guar gum, psyllium husk |
Gluten-Free, Vegetarian, Kosher, Halal |
Non-GMO. Individuals with wheat allergies should avoid. But gluten registers less than 20ppm (they claim less than 10ppm) |
Yes – European, approved by the Italian Ministry for Health as gluten-free & safe for coeliacs |
I know this is a lot to take in, but it may help you narrow down which flours will more closely match your own dietary needs.
Click here to download this chart as a PDF for future reference.
Additional Notes:
- Wheat Starch: I cannot provide medical advice. This is simply a summary explaining what wheat starch is and the claims made on the companies websites. Please consult a doctor if you are at all unsure whether wheat starch is safe for you. Caputo and King Arthur Bread Flour both contain large amounts of de-glutenized wheat starch. This means that the gluten has been separated from the wheat. This practice has been used for many years in Europe, but is just now gaining ground in the US. Both facilities assure that the end result is well under the 20ppm to be considered gluten-free (meets FDA requirement). This means it is considered safe for most people with celiac or gluten sensitivity. It is NOT safe for anyone with a wheat or severe gluten allergy (if you cannot tolerate even a spec of gluten steer clear!). Again, if you are at all unsure please discuss this with your doctor to confirm it is safe for you to consume.
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Cup4Cup: Contains milk powder, so it may not be safe for anyone that must avoid dairy/lactose. I have read that it is considered safe to use in starters while they are being established in warm temperatures, even though it has milk. I am not so sure that I want to test that myself, but I included it here so that others are aware (many do not realize it has milk).
- Xanthan Gum and Psyllium Husk: These are binders and thickeners, used to help mimic some of the properties of gluten. Both can act as a laxative, so anyone with very sensitive digestive systems might want to use these sparingly. If recipes call for these specific flours AND xanthan or psyllium then it is probably needed for best results. If the recipe just notes any GF flour plus these ingredients you may want to lower the recipe amounts. I usually start with half.
- Psyllium Husk is completely natural, made from the husks of the seeds from the Plantago ovata – a shrub like herb. The seeds are When added as a separate ingredient, it can cause your baked goods to turn purple, although I have never had this happen when using a blend that includes it.
- Xanthan Gum is also natural, but undergoes more of a process to be created. It is made by fermenting glucose derived from corn, soy, dairy or wheat with strains of a specific bacteria. If you have severe allergies or sensitivities to any of those ingredients you may want to avoid anything with xanthan unless you can confirm which product the glucose came from.
- King Arthur Flours: King Arthur adds various minerals, vitamins, and enzymes to their flours. While this is not necessarily a bad thing, if you are looking for all natural ingredients without additives this might not be a brand for you.
Greetings! Very helpful advice on this article! It is the little changes that make the biggest changes. Thanks a lot for sharing!