Calculator to swap wheat flour for a gluten-free blend based on what you're baking, plus what each flour does: rice, tapioca, potato starch, sorghum, almond, coconut and more.
Gluten-free baking| Flour | Grams | Cups / spoons (approx.) |
|---|
Using a store-bought 1-to-1 blend? Swap it 1:1 by weight and check whether it already contains xanthan gum.
Missing a gluten-free flour? Pick which one and how much the recipe needs: we show what to use instead and what changes. Swapping within the same type (protein for protein, starch for starch) is the safest bet.
| Use instead | Grams | Cups / spoons (approx.) | What changes |
|---|
| Recipe | Blend (by weight) | Binder |
|---|---|---|
| Cakes, cupcakes and muffins | white rice flour 45%, sorghum flour 15%, potato starch 25%, tapioca starch 15% | xanthan gum 0.5 % |
| Cookies | white rice flour 40%, almond flour 20%, tapioca starch 20%, cornstarch 20% | xanthan gum 0.4 % |
| Bread and yeasted doughs | brown rice flour 30%, sorghum flour 25%, tapioca starch 25%, potato starch 20% | psyllium husk powder 4 % |
| Pizza and focaccia | white rice flour 35%, tapioca starch 30%, sorghum flour 20%, potato starch 15% | psyllium husk powder 3 % |
| Pie crusts and pastry | white rice flour 50%, cornstarch 25%, tapioca starch 15%, almond flour 10% | xanthan gum 0.5 % |
| Crepes and pancakes | white rice flour 50%, buckwheat flour 30%, tapioca starch 20% | — |
| Sauces and coatings | cornstarch 50%, white rice flour 50% | — |
| If you don't have | Use (by weight) |
|---|---|
| White rice flour | brown rice flour (1:1), sorghum flour (1:1), oat flour (1:1) |
| Brown rice flour | white rice flour (1:1), sorghum flour (1:1), teff flour (1:1) |
| Sorghum flour | brown rice flour (1:1), oat flour (1:1), quinoa flour (1:1) |
| Buckwheat flour | teff flour (1:1), quinoa flour (1:1), sorghum flour (1:1) |
| Oat flour | sorghum flour (1:1), brown rice flour (1:1), almond flour (1:1) |
| Chickpea flour | buckwheat flour (1:1), quinoa flour (1:1), sorghum flour (1:1) |
| Quinoa flour | sorghum flour (1:1), teff flour (1:1), buckwheat flour (1:1) |
| Teff flour | buckwheat flour (1:1), sorghum flour (1:1), quinoa flour (1:1) |
| Almond flour | oat flour (1:1), sorghum flour (1:1), coconut flour (×0.25) |
| Coconut flour | almond flour (×4), oat flour (×3) |
| Tapioca starch | potato starch (1:1), cornstarch (1:1) |
| Potato starch | cornstarch (1:1), tapioca starch (1:1) |
| Cornstarch | potato starch (1:1), tapioca starch (1:1), white rice flour (×1.5) |
Gluten forms a stretchy network that traps air and holds the crumb up. No gluten-free flour does that on its own, so blends combine three kinds: protein flours for structure and flavor, starches for lightness, stretch and browning, and binders that stand in for the gluten network.
The base of almost every blend: neutral flavor, pale color and a firm but brittle structure. On its own it turns gritty and dry, so it always needs starches alongside.
Choose the finest grind ("superfine"). Rest the batter 20–30 minutes so it hydrates and isn't gritty.
Like white rice flour but with the bran: more flavor (toasty, nutty), more fiber and a bit more moisture. It gives a darker color.
It goes rancid faster: keep it in the fridge.
The closest to wheat in flavor and texture: mild, slightly sweet, with protein that adds structure and a tender crumb. It greatly improves rice-based blends.
If you can't find it, use more brown rice flour instead.
High in protein and good binding power: it holds dough together without gums. Strong, earthy flavor and dark gray color.
Despite the name it is gluten-free. In crepes it can be 100%.
Adds moisture, softness and a warm flavor; cookies come out tender and chewy. It browns quickly.
Regular oats are often cross-contaminated with wheat: use only certified gluten-free. Some people with celiac disease don't tolerate oats either.
High in protein: binds, adds structure and browns well. A bean flavor that shows in raw batters and delicate sweets.
In sweets use only a little, or toast it in a dry pan first to mellow the flavor.
Complete protein and structure; keeps the crumb moist. Grassy, slightly bitter flavor.
Toasting it for 5 minutes in the oven takes away the bitterness.
Protein, iron and a moist, springy crumb. Sweet, malty flavor; brown teff gives a whole-wheat look.
Pairs very well with chocolate and spices.
Adds fat, moisture and flavor; makes the crumb tender and keeps it fresh longer. It builds no structure: too much and the cake sinks.
Some recipes are designed for 100% almond flour (with more eggs), but don't swap it 1:1 in a wheat recipe.
Fiber that soaks up a huge amount of liquid (about 4 times its weight). A little gives a moist, dense crumb; too much dries it out completely.
Never swap it 1:1: use ¼ of the wheat flour weight and add 1 extra egg per 30 g.
Adds stretch and chew, helps browning and gives a crisp crust. It's what makes gluten-free bread stretch.
Too much makes the crumb gummy. Not the same as cassava flour (the whole root).
Lightness and a moist, fluffy crumb; it holds water, so breads and cakes stale more slowly.
Don't confuse it with potato flour (dehydrated potato), which is heavy and far more absorbent.
Tenderizes and gives a fine, short crumb; in cookies and pie crusts it gives a pleasant sandy texture. It also thickens.
To thicken, use half the amount of wheat flour the recipe calls for.
If you're baking for someone with celiac disease, check that every ingredient is labeled gluten-free and avoid cross-contact (utensils, boards and pans shared with wheat flour).
It's not a good idea: rice flour alone makes a gritty, dry and crumbly texture. It needs starches (tapioca, potato or corn) for lightness and a binder such as xanthan gum or psyllium to replace the gluten.
About 0.5% of the flour weight for cakes, cookies and pie crusts (roughly ¼ teaspoon per cup), and 1.5–2% for breads. If you use a store-bought blend, check the label: many already include it.
Yes, "measure for measure" or "1-to-1" store-bought blends are designed to replace wheat flour 1:1 by weight. Weigh it: by the cup it often weighs differently than wheat flour.
Oats don't contain gluten, but they're usually cross-contaminated with wheat. Use only oats labeled certified gluten-free, and note that a small number of people with celiac disease react to oats too.