Gluten-Free Flour Substitution Converter
Cups and grams for rice flours, starches, nut and seed flours, and three 1-to-1 blends, plus a starting amount of xanthan gum or psyllium husk powder for cookies, cakes, breads, pizza, and pasta. Values are approximate. Weigh the flour when the recipe gives grams.
Every gram weight below is scaled from a manufacturer nutrition-label serving or copied from that mill's published 1-cup chart. Scooping packs a cup heavier than spooning and leveling, so the same flour can weigh more in your kitchen. Confirm each bag is labeled gluten-free before you bake. A gluten-free label is a package claim.
Calculator
The tables below are the reference if this calculator does not run. When JavaScript runs, it reads those same rows.
Cups and grams
Binder for this flour
Grams per US cup
| Flour | Grams per cup | How the cup weight was reached |
|---|---|---|
| White rice flour | 160 g | Bob's Red Mill label: 1/4 cup (40 g) × 4. Their chart also prints 160 g per cup. King Arthur's chart prints 142 g for white rice flour. |
| Brown rice flour | 160 g | Bob's Red Mill label: 1/4 cup (40 g) × 4. Their chart also prints 160 g. King Arthur's chart prints 128 g for brown rice flour. |
| Sweet rice flour | 160 g | Bob's Red Mill sweet white rice flour label: 1/4 cup (40 g) × 4. Their chart prints 160 g per cup. |
| Tapioca starch | 120 g | Bob's Red Mill tapioca flour label: 4 tsp (10 g) × 12 = 120 g. Their chart prints 30 g per 1/4 cup and 120 g per cup. King Arthur prints 113 g per cup. |
| Potato starch | 192 g | Bob's Red Mill label: 1 Tbsp (12 g) × 16 = 192 g. Their chart prints 48 g per 1/4 cup and 192 g per cup. King Arthur prints 152 g per cup. |
| Cornstarch | 128 g | Bob's Red Mill chart: 32 g per 1/4 cup × 4 = 128 g per cup. Read the serving size on the box you buy if it is a different brand. |
| Sorghum flour | 140 g | Bob's Red Mill label: 1/4 cup (35 g) × 4. Their chart prints 140 g per cup. King Arthur prints 138 g. |
| Almond flour | 112 g | Bob's Red Mill blanched almond flour label: 2 Tbsp (14 g) × 8 = 112 g. Their chart prints 28 g per 1/4 cup and 112 g per cup. King Arthur prints 96 g for almond flour. |
| Oat flour (labeled gluten-free) | 120 g | Bob's Red Mill flour weight chart, gluten-free oat flour: 30 g per 1/4 cup × 4 = 120 g. King Arthur's oat flour row is 92 g. Use a bag labeled gluten-free. |
| Coconut flour | 112 g | Bob's Red Mill organic coconut flour label: 2 Tbsp (14 g) × 8 = 112 g, matching the chart's 28 g per 1/4 cup. The chart's 1-cup column prints 128 g, which does not equal 4 × 28 g. King Arthur's weighed cup is 128 g. This row uses the label scale, 112 g. |
| Buckwheat flour | 148 g | Bob's Red Mill chart, organic buckwheat flour: 37 g per 1/4 cup × 4 = 148 g. King Arthur prints 120 g. Buy a bag labeled gluten-free, because shared mills are common. |
| Bob's Red Mill 1-to-1 Baking Flour | 148 g | Label: 1/4 cup (37 g) × 4. Their chart prints 148 g. The blend already lists xanthan gum. |
| King Arthur Measure for Measure | 120 g | King Arthur ingredient weight chart: 1 cup = 120 g. The nutrition label serving is 4 Tbsp (31 g), which scales to 124 g. The blend lists xanthan gum. This row uses the published cup weight, 120 g. |
| Cup4Cup Multipurpose Flour | 128 g | Cup4Cup label as submitted to USDA FoodData Central (branded food 2628810): 1/4 cup (32 g) × 4 = 128 g. The blend lists xanthan gum. |
Xanthan gum and psyllium husk per cup
These are published starting amounts for 1 cup of gluten-free flour, not a promise about the bake. Use xanthan gum or psyllium husk powder, not both. Psyllium amounts are for the powder. Pizza and pasta are called out below where the cited sheet does not print its own row.
| Bake | Xanthan gum | Psyllium husk powder | Source note |
|---|---|---|---|
| Cookies | 1/4 tsp | 1/2 tsp | Bob's Red Mill xanthan sheet: 1/4 tsp per cup. American Society of Baking: 1/2 tsp psyllium husk powder per cup. |
| Cakes | 1/2 tsp | 1 tsp | Bob's Red Mill: 1/2 tsp xanthan per cup for cakes and pancakes. American Society of Baking: 1 tsp psyllium husk powder per cup for cakes. |
| Breads | 1 to 1 1/2 tsp | 2 tsp | Bob's Red Mill: 1 to 1 1/2 tsp xanthan per cup for breads. American Society of Baking: 2 tsp psyllium husk powder per cup for bread. |
| Pizza | 2 tsp | 2 tsp | Bob's Red Mill: 2 tsp xanthan per cup for pizza dough. The American Society of Baking table has no pizza row, so the psyllium cell repeats their bread amount, 2 tsp per cup. |
| Pasta | 1 to 1 1/2 tsp | 2 tsp | Neither cited sheet prints a pasta row. This row repeats the bread amounts: Bob's Red Mill bread xanthan (1 to 1 1/2 tsp) and the American Society of Baking bread psyllium (2 tsp). Egg pasta often needs less. Start at the low end. |
How the cup weight is calculated
- Read the serving on the nutrition label. Find the serving size on the package. It pairs a volume, such as 1/4 cup or 2 tablespoons, with a gram weight.
- Scale that serving to 1 US cup. Multiply the gram weight by how many of those servings fit in 1 cup. A 1/4 cup serving is multiplied by 4. A 2 tablespoon serving is multiplied by 8. A 1 tablespoon serving is multiplied by 16. Four teaspoons scaled to 1 cup are multiplied by 12, because 1 cup is 48 teaspoons.
- Use a published 1-cup weight when the mill prints one. If the mill's own chart prints a 1-cup weight that matches that scale, the table uses it. King Arthur Measure for Measure uses King Arthur's published 1-cup weight of 120 g. The nutrition label serving of 4 tablespoons (31 g) scales to 124 g, which is noted beside it.
- Convert the recipe amount. Multiply grams per cup by the number of cups, or divide a gram weight by grams per cup. Spoon and level the cup. Scooping from the bag packs in more flour.
- Choose one binder. Use either the xanthan amount or the psyllium amount for cookies, cakes, breads, pizza, or pasta. Do not use both. If the blend already lists xanthan gum, do not add a second binder unless the recipe tells you to.
Sources
- Bob's Red Mill flour weight chart, including the 1/4-cup and 1-cup columns used above.
- Bob's Red Mill nutrition labels read for this page: white rice flour and brown rice flour, 1/4 cup (40 g); sweet white rice flour, 1/4 cup (40 g); tapioca flour, 4 tsp (10 g); potato starch, 1 Tbsp (12 g); sorghum flour, 1/4 cup (35 g); almond flour and organic coconut flour, 2 Tbsp (14 g); Gluten Free 1-to-1 Baking Flour, 1/4 cup (37 g).
- King Arthur ingredient weight chart for the comparison cup weights and for Measure for Measure at 120 g per cup.
- Bob's Red Mill, "Xanthan Gum vs Guar Gum" for the xanthan amounts.
- American Society of Baking, psyllium husks for the cookie, cake, and bread psyllium amounts.
- Cup4Cup Multipurpose Flour serving of 1/4 cup (32 g), USDA FoodData Central branded food 2628810, submitted by Cup4Cup.
Labels change. If the bag in your hand prints a different gram weight for the same volume, use the bag.
Recipes that use these flours
- Gluten-free chocolate chip cookies for the cookie row.
- Gluten-free carrot cake for the cake row.
- Gluten-free sandwich bread loaf for the bread row.
- Gluten-free pizza dough for the pizza row.
- Gluten-free spaghetti bolognese for a pasta supper. More baking is in the baking recipes.
Related reading: gluten-free flour guide, flour brand comparison, flour blend ratios, xanthan gum guide, are oats gluten-free, and the beginner's guide.
Gluten-free flours from the catalog
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- Bob's Red Mill White Rice Flour
White rice flour. Confirm the bag is labeled gluten-free. This is not sweet rice flour.
- Bob's Red Mill Sweet White Rice Flour
Sweet rice flour. Confirm the bag is labeled gluten-free. It bakes differently from white rice flour.
- Anthony's Organic Tapioca Flour Starch
Tapioca starch, also sold as tapioca flour. The listing title says gluten-free; still read the bag you receive.
- Bob's Red Mill Potato Starch
Potato starch, not potato flour. Confirm the bag is labeled gluten-free.
- Bob's Red Mill Gluten-Free Sorghum Flour
The catalog name includes gluten-free. Still read the bag you receive.
- Bob's Red Mill Super-Fine Almond Flour
Blanched almond flour. Confirm the bag is labeled gluten-free.
- Bob's Red Mill Coconut Flour
Coconut flour. Confirm the bag is labeled gluten-free. It drinks more liquid than rice flour.
- Argo corn starch
A catalog listing whose title includes gluten-free corn starch. The cup weight in the table is Bob's Red Mill's chart, so read the serving size on the box you buy.
- Bob's Red Mill 1-to-1 Gluten Free Baking Flour
A 1-to-1 blend. The ingredient list includes xanthan gum, so do not add a second binder.
- King Arthur Measure for Measure Gluten-Free Flour
A 1-to-1 blend labeled gluten-free. Read the binder line before you add xanthan or psyllium.
- Cup4Cup gluten free flour
A 1-to-1 blend. The catalog title includes gluten free, and the blend lists xanthan gum.
- Bob's Red Mill xanthan gum
The binder in the table below. Confirm the package is labeled gluten-free, and skip it when the flour blend already lists a gum.
As an Amazon Associate, we earn from qualifying purchases. Confirm the package is labeled gluten-free before you buy. Brown rice flour, buckwheat flour, oat flour, and psyllium husk are not linked here because this catalog does not have a matching gluten-free product page for them.
Questions
Why do cup weights differ between brands?
A cup measures volume. Finer flour packs more tightly, and scooping from the bag packs more than spooning and leveling. Each gram weight here is scaled from a printed nutrition-label serving or taken from that mill's published 1-cup chart. Another brand can print a different serving weight. Weigh the flour when you can.
Do I add xanthan gum to a 1-to-1 blend?
Do not add another binder when the blend already lists xanthan gum or psyllium husk. Bob's Red Mill 1-to-1, King Arthur Measure for Measure, and Cup4Cup list xanthan gum. A second binder makes the crumb gummy.
Which oat flour does this table use?
The oat row is Bob's Red Mill gluten-free oat flour from their flour weight chart, 30 g per 1/4 cup, scaled to 120 g per cup. Buy oat flour that is labeled gluten-free. Ordinary oats are often cross-contacted with wheat. Whether someone with celiac disease eats oats, because of avenin, is a question for a clinician.
Is sweet rice flour the same as white rice flour?
No. Sweet rice flour, also called sweet white rice flour, is milled from sticky rice. Bob's Red Mill prints the same 160 g per cup for both, but they bake differently. Sweet rice flour is not wheat gluten. Read the bag so you buy the flour the recipe names.
Is this converter medical or diet advice?
No. It only converts kitchen measurements and repeats published binder amounts. It does not say whether a flour is appropriate for any person. Read the label on the bag you buy, and ask a clinician about your own diet.