Rice Flour
How Many Calories in Rice Flour? Nutrition Facts and Benefits
Rice flour is a finely milled powder made from white or brown rice. Naturally gluten-free, it is a staple in many Asian cuisines and a popular choice in gluten-free baking. With a mild flavor and smooth texture, rice flour is used for making noodles, batters, breads, pancakes, and as a thickener in soups and sauces.
Calories and Nutrition (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 366 kcal | 80 g | 6.0 g | 1.0 g | 2.4 g | 5 mg |
| 2 | 1 cup (158 g) | 579 kcal | 126 g | 9.5 g | 1.6 g | 3.8 g | 8 mg |
Health Benefits of Rice Flour
- Gluten-free by nature, suitable for people with celiac disease or gluten sensitivity.
- Provides quick energy as a carbohydrate-rich flour.
- Brown rice flour offers more fiber, vitamins (B group), and minerals (like magnesium and manganese) than white rice flour.
- Generally easy to digest and gentle on the stomach.
- Works well as a crisping agent in batters and coatings.
- Low in sodium; helpful for recipes where sodium needs to be controlled.
Tips for Using Rice Flour
- For baking, blend with other gluten-free flours (e.g., tapioca, potato, almond) and add a binder (xanthan gum or psyllium) for better structure.
- Sift before use to prevent lumps and improve texture.
- As a thickener, whisk into a cold slurry first, then add to hot liquids to avoid clumping.
- Lightly toast rice flour in a dry pan to develop a nuttier flavor for savory dishes.
- Choose brown rice flour for higher fiber and micronutrients; use white rice flour for lighter, softer textures.
- Store in an airtight container in a cool, dry place; refrigerate or freeze brown rice flour to prolong freshness.