Substitutions
Flour milled from the entire wheat kernel, bran and germ included, giving it more fibre, more fat and a shorter shelf life than white flour.
What it does in a recipe: Structure plus fibre and a pronounced nutty wheat flavour. Pick the swap that covers that job — the ratios below are written so you can act on them without doing any arithmetic.
Also called: Wholemeal flour (UK)
Quick answer
White whole wheat flour
1 cup whole wheat flour = 1 cup white whole wheat flourAll substitutes, best first
1 cup whole wheat flour = 1 cup white whole wheat flourMilled from a paler, softer wheat variety but still whole grain, so the nutrition holds while the harshness drops away.
Trade-offMilder and lighter in colour — the easiest way to make a wholegrain bake more palatable.
1 cup whole wheat flour = 1 cup spelt flour (use slightly less liquid)An ancient wheat relative with a comparable wholegrain character, but a more fragile gluten that absorbs less water.
MethodMix and knead less than you would wheat — spelt's gluten breaks down quickly under working.
Trade-offSweeter and nuttier, with a softer, more delicate crumb.
Allergen checkSpelt is a wheat species and contains gluten. It is not safe for coeliac disease despite frequently being marketed as if it were gentler.
1 cup whole wheat flour = 1 cup all-purpose flour (use 1-2 tsp less liquid)Without the bran there is less to absorb water, so the dough needs slightly less liquid to reach the same consistency.
Trade-offLighter and softer, and it loses the fibre and wheat flavour that were the point.
Whole wheat flour contains the oily germ, so it goes rancid within a few months at room temperature. Store it in the freezer and smell it before using.
At a glance
| Category | Flours |
|---|---|
| Job in a recipe | Structure plus fibre and a pronounced nutty wheat flavour |
| Suits | Vegan, Vegetarian, Dairy-free, Egg-free, Nut-free, Soy-free |
| Swaps available for | Dairy-freeEgg-freeNut-freeSoy-freeVeganVegetarian |
| Number of substitutes | 3 |
Related
Cooking around an allergy? Diet tags here describe the ingredient itself, not any particular brand. Processed products change formulation without notice and shared production lines are common, so read the label on everything you use. A severe allergy is a medical matter — confirm with the manufacturer or your clinician rather than relying on a substitution chart.