Is wheat flour keto?
Wheat flour
Not keto No — wheat flour is not keto-friendly.
All-purpose flour is about 74% net carbs — the core of bread, pasta and pastry.
Nutrition per serving
¼ cup · 31 g- Net carbs
- 23g
- Calories
- 113kcal
- Protein
- 3.2g
- Fat
- 0.3g
- Total carbs
- 24 g
- Fiber
- 0.8 g
One serving vs. a 20 g daily net-carb limit 114%
1.1× the daily limit
About 6.8 g of wheat flour adds up to 5 g net carbs — about 22% of a typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 113 kcal | 364 kcal |
| Total carbohydrate | 24 g | 76 g |
| Dietary fiber | 0.8 g | 2.7 g |
| Net carbs | 23 g | 74 g |
| Sugars | 0.1 g | 0.3 g |
| Protein | 3.2 g | 10 g |
| Fat | 0.3 g | 1 g |
Portion calculator
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Better keto swaps for wheat flour
Keto flour substitutes 6 alternatives with carb comparisons and recipes Read guide Low-carb recipes that replace wheat flour
Frequently asked questions
Is wheat flour keto?
No — wheat flour is not keto-friendly. All-purpose flour is about 74% net carbs — the core of bread, pasta and pastry.
How many net carbs are in wheat flour?
¼ cup (31 g) of wheat flour has about 23 g net carbs (24 g total carbs minus 0.8 g fiber). Per 100 g, that's 74 g net carbs.
How much wheat flour can I eat on keto?
About 6.8 g of wheat flour adds up to 5 g net carbs — about 22% of a typical serving. On a typical 20 g daily limit, one serving uses about 114% of your carbs.
What is a good keto substitute for wheat flour?
Try almond flour, coconut flour, lupin flour. See our full guide: keto flour substitutes.
