The Fresh Loaf

News & Information for Amateur Bakers and Artisan Bread Enthusiasts


proteinbaker's picture

questions about Canned pumpkin (pumpkin puree) vs applesauce in baking and coconut flour

March 18, 2012 - 11:18am -- proteinbaker

Hey everyone. This is my first post on this site and hopefully I'm in the right forum/subject area. I'm new to baking things and its my new found love. That being said I am a fitness enthusiast so I try to use receipes more aimed towards bodybuilders. Anyway, to the problem at hand.

1) As far as I can tell, the pumpkin (puree) here is used to add moisture and not particularly for the taste. I don't have puree on hand but I do have some apple sauce. I was wondering if I could substitute the apple sauce for the pumpkin puree? (the whey protein powder is very drying)

cranbo's picture

EDIT: based on some feedback, I have corrected my original post. 

I set out to locate a list of protein levels in common flours, and I found a handy list, reposting for your perusal:

Flour Names & Protein Percentages

  • King Arthur Queen Guinevere Cake Flour (8.0%) 
  • King Arthur Round Table Pastry Flour (9.2%) 
  • Caputo 00 Extra Blu Flour (9.5%) 
  • Generic All-Purpose Flour (10.3%) 
  • King Arthur All-Purpose Flour (11.7%) 
  • Caputo 00 Pizzeria Flour (12.0%) 
  • General Mills Harvest King Flour (12.0%) 
  • Robin Hood All-Purpose Flour (12.0%) 
  • King Arthur Bread Flour (12.7%) 
  • Bob's Red Mill Semolina Flour (12.9%) 
  • Five Roses All-Purpose Flour (13.0%) 
  • Eagle Mills All-Purpose Flour (13.3%) 
  • King Arthur Whole Wheat Flour (14.0%) 
  • King Arthur Whole Wheat Organic Flour (14.0%) 
  • King Arthur Sir Lancelot Flour (14.2%) 
  • Arrowhead Mills Vital Wheat Gluten Flour (65.0%) 
  • Hodgson Mill Vital Wheat Gluten Flour (66.6%) 
  • Bob's Red Mill Vital Wheat Gluten Flour (75.0%) 
  • Gillco Vital Wheat Gluten Flour (75.0%) 
  • King Arthur Vital Wheat Gluten Flour (77.8%) 
FYI, this came from a very handy page & calculator I came across at
The reason I was interested in this is because I wanted to find out how much my protein would be boosted by adding vital wheat gluten to my flour. 
I usually use KA All Purpose, which has 11.7% protein. To supplement, I planned to use Bob's Red Mill Vital Wheat Gluten Flour. 
  • 1 cup KA AP flour weighs  about 125g. If 11.7% is protein, then there is about 14.63g of protein per cup of this flour
  • 1 tbsp of Bobs Red Mill Vital Wheat Gluten weighs about 8.5g. If 75% is protein, then 6.375g of protein per tbsp of this flour.
  • 1 cup KA AP + 1 tbsp Bob's Red Mill Vital Wheat Gluten = 21g TOTAL protein
  • 21g of protein / 133.5g total ingredient weight = .161, or 15.73% of protein in the flour mixture

You can use this same method to calculate the adjusted protein in your flour. 


What's interesting to me is that at the recommended dosage, adding 1 tbsp. of Bob's Red Mill gluten to every 1 cup of KA flour would make an extremely high protein flour, higher than what is typically commercially available. I wonder if it would make it totally unusable & gummy?

Then again, if you had a relatively weak, generic AP flour (9% protein), then 1 tbsp per cup would probably bump you to a very respectable 13.2% protein level, close to that of KA Bread Flour. For those that have actually tried this technique, I wonder if it actually performs in a similar way (e.g., similar to KA Bread flour) or do other flour factors (such as ash content, type of wheat, etc) play more into the overall performance of the flour and resulting bread?

Kitchen Barbarian's picture

Costco ConAgra Harvest Flour

February 2, 2011 - 11:53am -- Kitchen Barbarian

OK so I've been having an AWFUL time trying to make my bread come out right and I finally found out what's wrong.

ConAgra Harvest All Purpose Flour is about the same protein content as biscuit mix.  It's barely above a cake flour. At least what's available in MY area is.

I had to call ConAgra to get this information and if you are in some other part of the country it's going to be different.  Unlike King Arthur, Con Agra does not mill their wheat to meet any particular definition of what we would typically think of as "bread flour" or "all purpose flour".

bglass2's picture

Protein level in sprouted wheat flour

January 12, 2011 - 7:41pm -- bglass2

I have been buying bulk hard red winter wheat berries and sprouting them.  I then dry them in a dehydrator and mill them into flour.  I am going to attempt my first sourdough bread with this flour.  I would like to figure out the percent protein in the flour I have.  Is there a way to do this at home without sending it to a lab? 



breitbaker's picture

comparison of protein content in flour

October 7, 2009 - 8:03am -- breitbaker

has anyone posted a comparison of various protein percentages in different brands/types of flour?  KA flour lists theirs, but many companies do not...I would really appreciate it if anyone here has some resources for would certainly be helpful when comparing different "bread book" authors and which flours they use in their recipes....thanks!     cathy in WI

Mini Oven's picture

Water absorption

April 7, 2008 - 9:27pm -- Mini Oven

Just found a gem of a tip:

"The more protein a flour contains, the more water it absorbs.  Flours can vary more than 20% in their ability to absorb moisture." 


Meaning.... when substituting flours in a recipe, you will need more or less water (moisture) if you use a flour with a different protein content!  

Mini O 

pseudobaker's picture

Anyone familiar with this flour?

May 10, 2007 - 8:00pm -- pseudobaker

I've been part of a buy group from an organic wholesaler for a few months now, and I've so far ordered 2 50lb bags of organic flour (and gone through them astonishingly quickly) - one was a local (B.C. mainland) unbleached white, 12% protein, and the other was an American unbleached white, 10% protein.  Both were good flours, although the 10% flour made my loaves a little softer than I like (due to the protein content, I know).


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