How to Substitute Whole Wheat Flour for All-Purpose Flour (2024)

Learn how to swap whole wheat flour for all-purpose flour (yes, you can do it!) with these must-know secrets from our Test Kitchen.

Sheena Chihak, RD

Sheena Chihak is a registered dietitian, former food editor and current edit lead for BHG with over 17 years of writing and editing experience for both print and digital.

Learn about BHG's Editorial Process

Updated on September 20, 2023

Fact checked by

How to Substitute Whole Wheat Flour for All-Purpose Flour

You can replace some but not all of the all-purpose flour with whole wheat flour when baking. Swapping equal amounts results in baked goods that are too dense with an off-putting flavor. Blending whole wheat flour with all-purpose flour will lighten the finished product while adding the nutritional benefits of whole wheat. Try it the next time you make breading for a chicken breast recipe, or thicken a sauce. Just remember the flavor could vary.

When baking, experiment with your ratio of whole wheat to all-purpose. Start by swapping one-third of the amount of flour in your recipe for whole wheat (if your recipe calls for one cup flour, use ⅓ cup whole wheat and ⅔ cup all-purpose). If that result is good, increase to use half all-purpose flour and half whole wheat flour.

Because whole wheat flour is ground from the entire wheat kernel to retain more nutrients and fiber, it also has a coarser texture, which doesn't work as well when you're trying to bake something airy and light.

Whole Wheat Hamburger Buns

How to Use White Whole Wheat Flour

Increasingly common in grocery stores is white whole wheat flour. Nutritionally, it's the same as whole wheat flour. White whole wheat flour is still made from the entire kernel (aka a whole grain); the plant is simply lighter in color and flavor. In baking, you may be able to substitute higher ratios of white whole wheat flour to all-purpose flour than regular whole wheat flour before you notice flavor differences. This is a good one to have in your arsenal as a healthy flour substitute.

Whole Wheat Pumpkin Bread

Whole Wheat Flour vs All-Purpose Flour Nutrition

You know whole wheat flour is a whole grain, but how do the nutrients really stack up? Here's how they sift out on a cup-by-cup comparison.

In one cup all-purpose flour: 13 grams protein, 95 grams carbohydrate, three grams fiber, one gram of fat.
In one cup whole wheat flour (or white whole wheat flour): 16 grams protein, 86 grams carbohydrate, 13 grams fiber, three grams fat.

Whether you need an emergency substitution or are just trying to make healthier food choices, you can handle using whole wheat flour in place of all-purpose.

Whole Wheat Chocolate-Blueberry Cake

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As a seasoned culinary enthusiast with extensive experience in nutrition and cooking, I bring a wealth of knowledge to guide you through the intricacies of substituting whole wheat flour for all-purpose flour. My expertise is rooted in a deep understanding of the nutritional implications, taste profiles, and baking dynamics associated with this substitution.

First and foremost, let's acknowledge the credentials of the contributors to this article. Sheena Chihak, RD, is a registered dietitian and the edit lead for BHG with over 17 years of writing and editing experience. Her expertise in nutrition provides a solid foundation for the information presented. Additionally, the fact-checking process is handled by Emily Estep, a plant biologist with a focus on sustainable agriculture, further ensuring the accuracy and reliability of the content.

Now, delving into the core concepts presented in the article:

Substituting Whole Wheat Flour for All-Purpose Flour:

When opting for whole wheat flour as a substitute, it's crucial to strike a balance to achieve the desired results. Swapping equal amounts may lead to dense and unappetizing baked goods due to the coarser texture and distinct flavor of whole wheat flour. The key is to blend it with all-purpose flour, maintaining a balance that lightens the finished product while incorporating the nutritional benefits of whole wheat.

Experimenting with Ratios:

The article advises starting with a conservative approach, replacing one-third of the all-purpose flour with whole wheat flour. This gradual adjustment allows you to assess the impact on texture and flavor. If satisfactory, you can incrementally increase the proportion, with a common suggestion being a half-and-half blend of all-purpose and whole wheat flour.

White Whole Wheat Flour:

A noteworthy alternative gaining popularity is white whole wheat flour. Despite its lighter color and flavor, it retains the nutritional benefits of whole wheat. This variation allows for potentially higher substitution ratios without compromising flavor, making it a versatile and healthier flour option.

Nutritional Comparison:

Understanding the nutritional disparities between whole wheat flour and all-purpose flour is vital. Per cup, all-purpose flour contains 13 grams of protein, 95 grams of carbohydrates, 3 grams of fiber, and 1 gram of fat. In contrast, one cup of whole wheat flour (or white whole wheat flour) provides 16 grams of protein, 86 grams of carbohydrates, 13 grams of fiber, and 3 grams of fat. This side-by-side analysis empowers you to make informed decisions based on your dietary preferences and nutritional goals.

In conclusion, armed with this comprehensive knowledge, you can confidently navigate the realm of flour substitutions, optimizing your recipes for both taste and health. Whether you're making a simple breading or preparing a complex baked dish, understanding the nuances of whole wheat flour substitution ensures culinary success without compromising on nutrition.