Head to head
Fit Flour vs King Arthur Keto Wheat Flour
Fit Flour Original has 50% more protein: 18g per 1/4 cup vs 12g in King Arthur Keto Wheat Flour. King Arthur has fewer net carbs (4g vs 8g) and calories (80 vs 110), and it is easier to find in grocery stores. Both swap 1:1 for all-purpose flour; King Arthur's packaging says to add liquid for yeast doughs, biscuits and pie crust.
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
- Protein is the goal: 18g vs 12g per 1/4 cup
- Lower cost per gram of protein: $0.46 vs $0.67 per 10g
- A bigger bag: 36 servings vs 15
- You need gluten free: Fit Flour makes a Gluten Free & Dairy Free blend
Fair is fair
Pick King Arthur Keto if
- Fewer net carbs and calories: 4g and 80 per 1/4 cup
- You want to buy it in a grocery store today
- You bake a lot of yeast bread and want King Arthur's own keto recipes and baking guidance
From each Nutrition Facts label · checked November 8, 2026
Label by label
| Per 1/4 cup | Fit Flour OriginalOurs | King Arthur Keto |
|---|---|---|
| Protein | 18gMost | 12g |
| Net carbs | 8g | 4gLeast |
| Total carbs | 11g | 14g |
| Fiber | 3g | 10g |
| Calories | 110 | 80Least |
| Fat | 1g | 1g |
| $ per 10g protein | $0.46Least | $0.67 |
| Label serving | 1/4 cup (33g) | 1/4 cup (30g) |
| Swap | 1:1 swap | 1:1 swap |
| Gluten free | No | No |
| Allergens | Contains wheat and milk | Contains milk and wheat |
| Ingredients | Vital wheat gluten, whey protein concentrate, cornstarch, oat fiber, guar gum | Vital wheat gluten, modified wheat starch, unbleached wheat flour, whey protein concentrate, cellulose and psyllium fiber blend, cellulose gum, xanthan gum |
| Bag | 36 servings (about 9 cups) | 16 oz (15 servings) |
| Price | $29.99 at fitflour.shop | $11.95 at shop.kingarthurbaking.com |
- Fit Flour Original18g
- King Arthur Keto12g
- All-purpose flour3.2g
- Fit Flour Original8g
- King Arthur Keto4g
- All-purpose flour23g
Lower is better for keto.
In your recipe
How they swap
- King Arthur says: "Yeasted recipes: increase the liquid in the dough by 3 tablespoons per cup (packaging)."
- King Arthur says: "Biscuits and pie crust: increase the liquid by 25% (packaging)."
- Fit Flour says to use it 1:1 and keep the rest of the recipe the same.
- Both contain wheat and milk.
4.9 stars from 424 verified reviews
What Fit Flour bakers say
★★★★★
“I like that this product makes any baked good a healthier alternative. I’m able to hit my protein goals and enjoy a treat made better with fit flour!”
Bridgette G. · Verified buyer · Original
★★★★★
“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
Reviews of Fit Flour only, pulled live from our review platform (Fera). We do not quote reviews of other brands.
Straight answers
Questions
Which has more protein, Fit Flour or King Arthur Keto flour?
Fit Flour Original: 18g per 1/4 cup vs 12g in King Arthur Keto Wheat Flour, from each brand's label.
Which has fewer carbs?
King Arthur Keto: 14g carbs and 10g fiber per 1/4 cup, which King Arthur states as 4g net carbs. Fit Flour Original: 11g carbs and 3g fiber, 8g net carbs.
Do I need to change my recipe?
Both brands sell their flour as a 1:1 swap. King Arthur's packaging adds tips: increase the liquid by 3 tablespoons per cup in yeasted doughs and by 25% in biscuits and pie crust. Fit Flour says to use it cup for cup.
Which is cheaper?
King Arthur is $11.95 for 15 servings ($0.80 each). Fit Flour is $29.99 for 36 ($0.83 each). Per 10g of protein: Fit Flour $0.46, King Arthur $0.67. Prices checked November 8, 2026, before shipping.
Sources and how we checked (2 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.”
King Arthur Keto Wheat Flour
Nutrition: King Arthur packaging file (Nutrition Facts) · Price: shop.kingarthurbaking.com
How to use, per King Arthur Keto Wheat Baking Flour packaging: “Substitute 1:1 by volume for all-purpose flour.”
Free recipes, macros included
Bake it with Fit Flour
Cinnamon Rolls (High Protein / Low Carb)
39g protein, 17g carbs, 400 calories (1 roll)
Protein Pretzel
48g protein, 19g carbs, 300 calories (1 pretzel)
Cheesy Garlic Twists (High Protein / Low Carb)
81g protein, 33g carbs, 555 calories (full tray)
Pizza Hut Pan Pizza Copycat (High Protein / Low Carb)
101g protein, 40g carbs, 740 calories (whole pizza (Fit Flour version))
$29.99 · 36 servings · Free shipping on US orders $59+