Best & Worst Flour For Keto

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  • We've ranked 32 types of flour based on how they fit into a healthy keto diet.
  • Our keto rating system ranks foods based on ingredients, net carbs, and fat content.
  • Each food has a link to its own page with a more detailed recommendation and a net carb calculator.
1
Keto-Friendly

Generic

Konjac Flour

per 2 g:
0g
net carbs
0g
fats
0g
protein
10
calories
0
Net Carbs per 100g
Low Carb
Minimally Processed
2
Keto-Friendly

Generic

Lupin Flour

per 30 g:
1g
net carbs
2g
fats
12g
protein
74
calories
3.3
Net Carbs per 100g
Low Carb
Minimally Processed
3
Keto in Moderation
per 100 g:
7.3g
net carbs
64.5g
fats
6.9g
protein
660
calories
7.3
Net Carbs per 100g
High Carb
Minimally Processed
Healthy Fats, Whole Food
4
Keto in Moderation

Generic

Almond Flour

per 100 g:
8.8g
net carbs
52.5g
fats
21.4g
protein
590
calories
8.8
Net Carbs per 100g
High Carb
Minimally Processed
Healthy Fats, Whole Food
5
Not Keto!

Generic

Peanut Flour

per 100 g:
15.5g
net carbs
21.9g
fats
33.8g
protein
428
calories
15.5
Net Carbs per 100g
Too Much Carbs!
Minimally Processed
6
Not Keto!

Generic

Soy Flour

per 100 g:
22.3g
net carbs
20.6g
fats
37.8g
protein
434
calories
22.3
Net Carbs per 100g
Too Much Carbs!
Minimally Processed
7
Not Keto!

Generic

Sesame Flour

per 100 g:
26.6g
net carbs
37.1g
fats
30.8g
protein
526
calories
26.6
Net Carbs per 100g
Too Much Carbs!
Minimally Processed
8
Not Keto!
per 100 g:
30.6g
net carbs
1.6g
fats
48.1g
protein
326
calories
30.6
Net Carbs per 100g
Too Much Carbs!
Minimally Processed
9
Not Keto!
per 285 g:
102.9g
net carbs
0.8g
fats
3.9g
protein
456
calories
36.1
Net Carbs per 100g
Too Much Carbs!
Minimally Processed
10
Not Keto!
per 100 g:
37.5g
net carbs
6.2g
fats
41g
protein
359
calories
37.5
Net Carbs per 100g
Too Much Carbs!
Minimally Processed
11
Not Keto!
per 100 g:
47g
net carbs
6.7g
fats
22.4g
protein
387
calories
47
Net Carbs per 100g
Too Much Carbs!
Minimally Processed
12
Not Keto!

Generic

Carob Flour

per 100 g:
49.1g
net carbs
0.7g
fats
4.6g
protein
222
calories
49.1
Net Carbs per 100g
Too Much Carbs!
Minimally Processed