Baking Tools
Flour Conversion Calculator
Convert store-bought flour to fresh milled whole grain equivalents — with tips, protein comparisons, and hydration notes for every grain.
Converting 1 cup of All-Purpose Flour (10–12% protein)
Fresh Milled Equivalents
Einkorn (Whole)
12–18% protein💡 Einkorn absorbs less liquid — use about 25% less flour by weight than AP. Its gluten is weaker, so breads will be denser. Reduce liquid by 10–15%. Many wheat-sensitive people tolerate einkorn well.
Hard White Wheat
11–14% protein💡 Best starting grain for families new to whole grains — mild, sweet flavor with a lighter color. Use 130g of fresh milled to replace 1 cup of AP (about 1 cup + 1 tbsp by volume). Add 10–15% more liquid to compensate for bran absorption.
Soft White Wheat
8–11% protein💡 Your "pastry flour" grain — low protein produces tender baked goods. Perfect for muffins, pancakes, cookies, and pie crust. Not ideal for yeast breads on its own.
Hard Red Wheat
12–15% protein💡 The classic whole wheat flavor — robust and hearty. High protein makes it excellent for yeast breads and pizza dough. Use 130g of fresh milled to replace 1 cup of AP (about 1 cup + 1 tbsp by volume). Add 10–20% more liquid.
Spelt
12–15% protein💡 1:1 by weight with AP flour. Reduce liquid slightly — spelt's gluten is more water-soluble and fragile. Mix gently and don't over-knead. Very versatile from bread to cookies.
Kamut / Khorasan
14–16% protein💡 Gorgeous golden flour with a buttery, rich flavor. 20–40% more protein than modern wheat — excellent for pasta and bread. Use 1:1 by weight. May need slightly more liquid.
Flour Blends
These grains work best blended with wheat flour. Both portions are shown — use them together for the total amount.
Rye Blend
8–13% protein💡 Use 25–40% rye blended with wheat flour — 100% rye doesn't rise well due to low gluten. Deep, earthy, slightly sour flavor. Start at 20–30% and adjust to taste.
Oat Flour Blend
11–15% protein💡 Best used to replace 25–30% of total flour in a recipe. Sweet, mild flavor — great for pancakes, cookies, and quick breads. Mill on a coarser setting; oats are softer and oilier than wheat.
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Why Fresh Milled Flour Converts Differently
Coarser Texture
Fresh milled flour retains the bran and germ, giving it a coarser texture than commercial flour. This affects how it absorbs liquid — you'll typically need 10–20% more liquid than your recipe calls for, or let the dough rest 15–30 minutes (autolyse) before judging hydration.
Weight vs. Volume
Fresh milled whole wheat flour is typically lighter per cup than store-bought AP flour due to its fluffy, aerated texture straight from the mill (~113–120g vs. 120g for settled AP flour). However, coarser grinds may weigh more. For best results, weigh your flour. Volume measurements for whole grain flours are inherently less consistent due to varying particle sizes, grind settings, and how much the flour has settled.
Different Gluten
Ancient grains like einkorn and spelt have different gluten structures than modern wheat. Einkorn's gluten doesn't develop the same elasticity, while spelt's gluten is more water-soluble and fragile. This changes how your dough behaves — be gentle with mixing.
Freshness Matters
Fresh milled flour begins oxidizing immediately. For best results, use it within a few days or store in the fridge/freezer. Fresh flour = more flavor, more nutrition, and different behavior than the shelf-stable stuff.
The Golden Rule
When a recipe calls for “flour” with no other description, it means all-purpose. A blend of ⅔ hard wheat + ⅓ soft white wheat mimics the ~10–12% protein of AP flour and is a great starting point. Start with hard white wheat if your family is new to whole grains — its mild flavor and lighter color make the transition nearly seamless.
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