Head to head
Fit Flour vs All-Purpose Flour
Swapping 1 cup of all-purpose flour for 1 cup of Fit Flour Original adds about 59g of protein and removes about 60g of net carbs, for about the same calories (computed from the two labels). Per 1/4 cup: 18g protein and 8g net carbs vs about 3g protein and 23g net carbs in all-purpose flour (USDA).
Made by Fit Flour. We sell two of the flours on this page, so every number comes from each brand's own label or listing and is linked below. Checked .
Who should buy which
The verdict
Our verdict
Pick Fit Flour if
- About 6x the protein per 1/4 cup
- About a third of the net carbs (8g vs 23g)
- You track macros and want your normal recipes to fit them
- You need gluten free and high protein: the Gluten Free & Dairy Free blend
Fair is fair
Pick all-purpose flour if
- Cost: regular flour costs far less per bag
- You are not tracking protein or carbs
From each Nutrition Facts label · checked November 8, 2026
Label by label
| Per 1/4 cup | Fit Flour OriginalOurs | Fit Flour Gluten FreeOurs | All-purpose flour |
|---|---|---|---|
| Protein | 18gMost | 12g | 3.2g |
| Net carbs | 8gLeast | 13g | 23g |
| Total carbs | 11g | 15g | 23.8g |
| Fiber | 3g | 2g | 0.8g |
| Calories | 110 | 110 | 114 |
| Fat | 1g | 1g | 0.3gLeast |
| $ per 10g protein | $0.46Least | $0.69 | n/a |
| Label serving | 1/4 cup (33g) | 1/4 cup (30g) | 1/4 cup (31g) |
| Swap | 1:1 swap | 1:1 swap | Regular flour |
| Gluten free | No | Yes | No |
| Allergens | Contains wheat and milk | No wheat, milk or nuts in the ingredients. Made in a facility that also processes nuts | Wheat |
| Ingredients | Vital wheat gluten, whey protein concentrate, cornstarch, oat fiber, guar gum | Rice protein isolate, oat flour, tapioca starch, xanthan gum | Enriched wheat flour |
| Bag | 36 servings (about 9 cups) | 36 servings (about 9 cups) | Any grocery bag |
| Price | $29.99 at fitflour.shop | $29.99 at fitflour.shop | Varies |
- Fit Flour Original18g
- Fit Flour Gluten Free12g
- All-purpose flour3.2g
- Fit Flour Original8g
- Fit Flour Gluten Free13g
- All-purpose flour23g
Lower is better for keto.
In your recipe
How they swap
- Fit Flour says to use it 1:1 and keep the rest of the recipe the same.
- Both Fit Flour Original and all-purpose flour contain wheat. Fit Flour Original also contains milk (whey).
4.9 stars from 424 verified reviews
What Fit Flour bakers say
★★★★★
“Love this flour! Works great tastes great”
Michelle P. · Verified buyer · Original
★★★★★
“The protein to calorie ratio and how it tastes just like normal flour”
Chris L. · Verified buyer · Original
★★★★★
“I use alot of flour in so many recipes. Love having the added protein for sure. No taste difference just a much healthier option”
Mary H. · Verified buyer · Original
Reviews of Fit Flour only, pulled live from our review platform (Fera). We do not quote reviews of other brands.
Straight answers
Questions
How much more protein does Fit Flour have than regular flour?
Per 1/4 cup, Fit Flour Original has 18g of protein. Enriched all-purpose flour has about 3.2g (USDA FoodData Central, 1/4 cup = 31g). Per cup that is about 59g more protein.
Can I replace all-purpose flour with Fit Flour 1:1?
Yes. Fit Flour is sold as a cup-for-cup swap: if a recipe calls for 1 cup of flour, use 1 cup of Fit Flour.
Does Fit Flour have fewer calories than regular flour?
About the same: 110 calories per 1/4 cup vs about 114 for all-purpose flour. The difference is where the calories come from: mostly protein instead of starch.
Sources and how we checked (3 flours)
Nutrition comes from each brand's Nutrition Facts label (or a retailer listing that shows the panel, where noted). Prices are the brand's own price when it lists one, before tax and shipping, checked . Net carbs are total carbs minus fiber unless the brand states its own number. Per 1/4 cup, per cup and per 10g of protein are computed from those labels. Brand quotes are word for word. Spot something out of date? Email contact@fitflour.shop and we will fix it.
Fit Flour Original Blend
Nutrition: Fit Flour Original Nutrition Facts label · Price: fitflour.shop · Free shipping on US orders $59+
How to use, per Fit Flour product page: “Use it 1:1 in place of all-purpose flour. If a recipe calls for 1 cup of flour, use 1 cup of Fit Flour.”
Fit Flour Gluten Free & Dairy Free Blend
Nutrition: Fit Flour Gluten Free & Dairy Free Nutrition Facts label · Price: fitflour.shop · Free shipping on US orders $59+
How to use, per Fit Flour product page: “Swap it cup for cup in place of all-purpose flour in cookies, biscuits, pancakes, pizza crust and more.”
All-purpose white flour (enriched)
Nutrition: USDA FoodData Central #168894 (1/4 cup computed from 1 cup = 125g) · Far cheaper per bag than any protein flour
How to use, per Baseline: “The flour every recipe is written for.”
Free recipes, macros included
Bake it with Fit Flour
Cinnamon Roll Pancakes (High Protein / Low Carb)
92g protein, 38g carbs, 700 calories (whole recipe, without glaze)
Pepperoni Pizza (High Protein / Low Carb)
100g protein, 37g carbs, 650 calories (whole pizza)
Chocolate Glaze Donut (High Protein / Low Carb)
13.2g protein, 5.3g carbs, 115 calories (1 donut)
Iced Oatmeal Cookies (High Protein / Low Carb)
12g protein, 10g carbs, 120 calories (1 cookie)
$29.99 · 36 servings · Free shipping on US orders $59+