Rice flour - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Rice flour

Rice flour consists of 1% fat, 7% protein, 80% carbs, 2% fiber and 9% water. Rice flour has 355 calories per 100g, that is 111% higher than other foods in Cereals and flours. In total 3% of the calories in Rice flour are from fat, 8% from protein and 90% from carbohydrates.

  • High Glycemic Index Glycemic Index: 95
  • High in carbs 16.0g carbohydrates per portion of 20g
  • Medium Glycemic Load Glycemic Load: 15.2

Can you eat Rice flour for a low carb diet?

With 16g of carbs and a Glycemic Load of 15.2 in a portion of 20g, Rice flour should be avoided for a ketogenic or low-carb diet. Rice flour contains low amounts of Fructose, is Gluten free and has no Lactose.

Rice flour: nutrition facts & data

Nutrition facts
per 100g
Rice flour
avg Cereals and flours[1]
Calories (kcal) 355.0 319.8
Fat (g) 1.0 2.3
Protein (g) 7.0 9.1
Carbohydrates (g) 80.0 62.5
Mono- & Di-Saccharides (g) 0.0 62.5
Polysaccharides (g) 80.0 62.5
Fibers (g) 2.0 7.1
Sodium (mg) 4.0 5.3
Water (g) 9.0 17.6
[1] average of Cereals and flours

Breakdown in percent (%) of total calories

An average portion size (20g) of Rice flour contains:

  • 71.0 Calories
  • 0.2g of Fat
  • 1.4g of Protein
  • and 16.0g of Carbs
  • 0.8mg of sodium - 0.0% of the RDA for sodium.
  • 4.0mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.1mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.1mg of Iron - 0.0% of the RDA for Iron.
  • 20.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Rice flour you get

  • 0.09 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Cereals and flours have on average 0.15g of proteins per 1 gram of carbs.
  • 0.01 grams of fat (total average 0.66g, other foods in Cereals and flours 0.04g)
  • 0.03 grams of fibers (total average 0.13g, other foods in Cereals and flours 0.11g)

Nutrient distribution per gram

What vitamins are in Rice flour?

Vitamins
per 100g
Rice flour
avg[1]
Vitamin C (mg) 0.0 0.2
Vitamin E (mg) 0.1 1.2
Vitamin B1 / Thiamine (mg) 0.1 0.3
Vitamin B2 (mg) 0.0 0.1
Vitamin B6 (mg) 0.2 0.3
Vitamin B9 / Folate (μg) 10.0 48.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.0
beta-Carotene (μg) 0.0
[1] average of Cereals and flours

Is Rice flour rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (20g) for Rice flour of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Rice flour

Minerals
per 100g
Rice flour
avg[1]
Magnesium (mg) 20.0 92.7
Zinc (mg) 0.4 2.2
Sodium (mg) 4.0 5.3
Calcium (mg) 7.0 34.2
Iron (mg) 0.4 3.0
Potassium (mg) 100.0 298.5
Phosphorus (mg) 90.0 257.3
[1] average of Cereals and flours

Is Rice flour high in minerals?

info

Again, for every mineral contained in Rice flour we looked at the portion size (20g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Rice flour

80.0% of Rice flour are carbs, per serving of 20g that makes 16.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Rice flour
avg[1]
Monosaccharides (g) 0.0 1.4
Polysaccharides (g) 80.0 60.3
Total carbs (g) 80.0 62.5
[1] average of Cereals and flours

How high are the Glycemic Index and the Glycemic Load for Rice flour?

The Glycemic Index of Rice flour is 95, which would be considered as high. The Glycemic Load in a normal serving is 15.2 and can be regarded as moderate.

Allergens in Rice flour

  • is Gluten free
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Rice flour

Of the 1.0g total fat per 100g in Rice flour, 0.1g are saturated fatty acids (SFA), 0.2g are monounsaturated fatty acids (MUFA) and 0.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.