What's the deal with cake flour?
Whether making a fluffy birthday cake, buttery shortbread cookies or melt-in-your-mouth cupcakes, more bakers are swapping out their all-purpose flour for a finer version known as cake flour. This once-niche ingredient is having a moment, thanks to frequent mentions by television chefs and a growing number of baker-led TikToks.
“People are learning that the flour you use really can change the texture of your baked goods,” says Amy Goodson, a nutritionist and registered dietitian at The Sports Nutrition Playbook. “And cake flour gives you that light, tender bite you can’t always achieve with other flours.”
Whether you’re baking for a celebration or perfecting your weekend muffins, understanding what health benefits cake flour does – and doesn't – offer can help you be a more informed pâtissier.
What is cake flour?
Cake flour is a finely milled flour that’s specifically designed for more delicate baked goods. Typically made from soft wheat, one of its defining characteristics is that it contains only a fraction of the protein found in all-purpose flour. It's also more refined, "which gives it a finer consistency than all-purpose flour and makes cake flour ideal for baking moist cakes with a tender crumb,” explains Jen Messer, a registered dietitian and nutrition consultant at Jen Messer Nutrition.
The lower protein content also means less gluten develops during mixing, helping the final product stay soft and airy rather than turning chewy or dense, explains Goodson.
Most cake flour is also chlorinated, adds Messer, which is a treatment that weakens the gluten-forming proteins even further and allows the flour to absorb more liquid and sugar.
It's because of these qualities that cake flour has become the go-to choice in recipes for angel food cakes, cupcakes, sponge cakes and any dessert where a fine, soft texture is key.
Is cake flour healthy?
While cake flour certainly enhances taste and texture, it’s no nutritional powerhouse. “Cake flour might create soft, tender cakes, but it’s not the most nutritious option since it's so highly refined,” says Messer. A major reason for this is that, when the flour is stripped of the bran and germ parts of the wheat kernel, it loses much of its dietary fiber and other nutrients.
This is why cake flour is also more likely to cause blood sugar spikes compared to whole grain flours. “Cake flour is mostly made up of fast-digesting carbohydrates,” Messer explains. Not only that, but cake flour isn’t typically fortified the way all-purpose flour often is, “so it may contain fewer added vitamins and minerals,” adds Goodson. Its lower protein content also makes it less ideal from a health perspective.
At the same time, cake flour isn't completely devoid of nutrients. It contains some protein and fiber – about 2 grams of protein and 1 gram of fiber per 1/4 cup – and it has trace amounts of calcium, potassium, magnesium, iron and some B-vitamins.
And Messer notes one small way cake flour may actually have an edge over all-purpose flour: “Cake flour may form less acrylamide,” she says, referring to a chemical that can develop during baking and is considered a potential health concern. Still, “this small advantage doesn’t make up for its lack of overall nutrition,” she adds.
Does cake flour go bad?
Like all pantry staples, cake flour has a shelf life. And while it doesn’t contain the wheat germ or bran – components that can go rancid in whole grains – and therefore tends to be more shelf-stable, it can still spoil over time, "especially if stored improperly,” says Goodson. “Typically, it lasts six to 12 months in the pantry, but can last longer if stored well.”
To keep it fresh longer, Messer recommends transferring it from its original box or packaging “to an airtight container and storing it in a cool, dry and dark place away from heat and moisture.” For longer-term storage, keeping it cold is best. “Refrigerate or freeze it in a sealed container to extend freshness and prevent rancidity,” says Goodson.
No matter how it's been stored, though, “older cake flour should be checked before using in a recipe," advises Messer. "If it smells sour, musty, unpleasant or if you notice discoloration, mold, hard clumps or any signs of insects, it’s best to throw it away.”