Éban's Bakehouse Gluten-Free All-Purpose Flour: Calories, Nutrition and Health Benefits
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Perplexity A veteran-owned, dedicated gluten-free multi-grain flour blend of oat, sorghum, brown rice, and tapioca — 360 calories per 100g, designed as a cup-for-cup wheat flour replacement.
Quick Nutrition Facts
Per 1/4 Cup (30g)
| Nutrient | Amount |
|---|---|
| Calories | 108 kcal |
| Protein | 2g |
| Carbohydrates | 24g |
| Fiber | 1g |
| Sugars | 0.5g |
| Fat | 0.3g |
| Saturated Fat | 0.1g |
| Sodium | 5mg |
| Iron | 1.2mg |
| Calcium | 10mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Éban's Bakehouse GF All-Purpose Flour uses a proprietary blend of oat, sorghum, brown rice, and tapioca flours with xanthan gum for binding. Sorghum flour is rich in phenolic antioxidants that offer anti-inflammatory benefits. At 360 calories per 100g, it's nutritionally comparable to wheat flour but essential for celiac patients.
Myth Busters
MYTH #1: Gluten-Free Flour Is Always Healthier Than Wheat Flour
TRUTH: GF flour is not inherently healthier. Some GF products actually have higher glycemic indexes than their wheat counterparts due to the absence of gluten's binding network around starch granules. Éban's flour has 360 cal per 100g — similar to regular wheat flour at 364 cal per 100g.
MYTH #2: Gluten-Free Flour Has Less Carbs
TRUTH: Éban's GF flour contains 79g carbs per 100g, virtually identical to standard wheat flour (76g per 100g). Gluten-free doesn't mean low-carb — always check nutrition labels rather than relying on "gluten-free" packaging claims.
MYTH #3: GF Flour Lacks Nutritional Value
TRUTH: Éban's multi-grain blend provides unique benefits. Sorghum flour contains phenolic compounds with antioxidant, anti-inflammatory, and anti-diabetic properties. Oat flour adds beta-glucan fiber. Brown rice flour contributes B vitamins and minerals.
MYTH #4: You Need Special Recipes for GF Flour
TRUTH: Éban's Bakehouse GF All-Purpose Flour is designed as a cup-for-cup replacement. The included xanthan gum provides the structural binding that gluten normally offers. Use it directly in cookies, cakes, breads, and gravies without recipe modifications.
MYTH #5: All GF Flours Risk Cross-Contamination
TRUTH: Éban's flour is milled in a dedicated gluten-free facility — no wheat is ever present. This is critical for celiac patients, as even trace amounts of gluten can trigger intestinal damage. Not all GF flours meet this standard; check facility certifications.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 360 cal per 100g — same as wheat flour. Use measured portions. Best as part of balanced baking with added protein and fiber ingredients. |
| Muscle Gain | | Only 6g protein per 100g. Good carb source for energy but pair with protein-rich ingredients (eggs, whey) in recipes. |
| Diabetes Management |  | 79g carbs per 100g with higher GI than wheat equivalents. Use smaller portions, add fiber and protein to recipes, monitor blood sugar. |
| PCOS Management | | High carb density affects insulin sensitivity. Limit portions, combine with low-GI ingredients, and monitor hormonal responses. |
| Pregnancy Nutrition |  | Safe and essential for pregnant women with celiac disease. Provides iron (1.2mg per serving). Maintaining nutrient variety during pregnancy is critical. Supplement with folate-rich foods. |
| Viral/Flu Recovery | | Good base for gentle baked foods when appetite is low. Easy to digest when cooked. Pair with nutrient-dense ingredients for better recovery support. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to GF All-Purpose Flour
Understanding how gluten-free flour affects your blood glucose can help you make informed decisions about portions and recipe pairing.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
Pairing carbs with protein or healthy fat slows glucose absorption and reduces the peak blood sugar level:
- 🥚 Add eggs to batter - Protein and fat slow starch digestion
- 🥜 Include nut butter or ground flaxseed - Healthy fats and fiber buffer the sugar hit
- 🫘 Mix in chickpea or almond flour - Reduces overall GI of baked goods
- 🥛 Pair baked goods with Greek yogurt - Protein and probiotics support blood sugar control
This combination not only reduces the glucose spike but also adds nutritional value to your gluten-free baked goods.
Cultural Significance
Gluten-free baking has evolved from a medical necessity into a global culinary movement, and dedicated GF flour blends sit at its core.
Éban's Bakehouse Heritage:
- Veteran-owned and family-operated company based in Columbus, Ohio
- Dedicated 100% gluten-free milling and baking facility — zero wheat cross-contamination risk
- Proprietary blend of oat, sorghum, brown rice, tapioca flours with xanthan gum
- All ingredients are Non-GMO; oats are certified gluten-free
Ancient Grains Meet Modern Baking:
- Sorghum has been cultivated in Africa for over 5,000 years and is the 5th most important cereal crop globally
- Brown rice flour has been a staple in Asian gluten-free cooking for centuries
- Tapioca (cassava starch) originates from South America and is widely used in Brazilian and Southeast Asian cuisines
- The multi-grain approach mirrors traditional baking wisdom of blending flours for better texture and nutrition
Compare & Substitute
Éban's GF Flour vs Other Flours (Per 100g)
| Nutrient | 🌾 Éban's GF Flour | 🌾 Regular Wheat Flour | 🌾 Almond Flour | 🌾 Coconut Flour |
|---|---|---|---|---|
| Calories | 360 kcal | 364 kcal | 579 kcal | 400 kcal |
| Carbs | 79g | 76g | 22g | 60g |
| Fiber | 2g | 2.7g | 11g | 39g |
| Protein | 6g | 10g | 21g | 16g |
| Fat | 1g | 1g | 50g | 12g |
| Sugar | 1g | 0.3g | 4g | 7g |
| Iron | 4mg | 4.6mg | 3.7mg | 3.6mg |
| Best For | Cup-for-cup GF baking, celiac-safe | Standard baking, highest gluten structure | Low-carb/keto baking, high protein | High-fiber baking, keto recipes |
Frequently Asked Questions
How many calories are in Éban's Bakehouse Gluten-Free All-Purpose Flour?
360 calories per 100g, or approximately 108 calories per 1/4 cup (30g) serving. The flour provides 79g carbohydrates, 6g protein, and 1g fat per 100g — nutritionally comparable to regular wheat flour.
Is this flour safe for people with celiac disease?
Yes. Éban's Bakehouse mills their flour in a dedicated gluten-free facility with zero wheat presence. All oats used are certified gluten-free. The facility eliminates cross-contamination risk, making it safe for celiac patients and those with severe gluten sensitivity.
Can diabetics use this flour?
Diabetics should use GF flour in measured portions. With 79g carbs per 100g, it has a high carbohydrate load. Add protein-rich ingredients (eggs, nuts) and fiber (flaxseed, psyllium) to recipes to lower the glycemic impact. Monitor blood sugar 2 hours after eating baked goods. Always consult your healthcare provider.
What grains are in Éban's flour blend?
5 components: gluten-free oat flour, sorghum flour, brown rice flour, tapioca flour, and xanthan gum. All are Non-GMO. The sorghum provides antioxidant phenolic compounds, oat flour adds beta-glucan fiber, and xanthan gum replaces gluten's binding function.
Can I use this flour 1:1 for regular wheat flour?
Yes. Éban's GF All-Purpose Flour is designed as a cup-for-cup replacement for wheat flour. The xanthan gum provides structural binding that replaces gluten. Works in cookies, cakes, muffins, breads, pancakes, gravies, and sauces without recipe modifications.
Is GF flour healthier than regular wheat flour?
Not inherently. Both have similar calories and carbs. GF flour is essential for celiac disease and beneficial for gluten sensitivity. The sorghum and oat in Éban's blend offer unique antioxidants and beta-glucan fiber. For people without gluten issues, choose based on dietary needs rather than perceived health benefits.
