Rice Flour (White Unenriched) β Nutritional Breakdown
Rice flour, a finely ground flour made from rice, is commonly used in gluten-free recipes, serving as a great alternative to wheat flour. It is highly versatile and often incorporated into various dishes such as pancakes, bread, and baked goods. While it may not be as nutrient-dense as whole grains, it still offers valuable energy and a few essential vitamins and minerals.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 366.0 kcal |
| Protein | 5.95 g |
| Total Fat | 1.42 g |
| Saturated Fat | 0.386 g |
| Carbohydrates | 80.13 g |
| Dietary Fiber | 2.4 g |
| Sugars | 0.12 g |
| Calcium | 10.0 mg |
| Iron | 0.35 mg |
| Magnesium | 35.0 mg |
| Phosphorus | 98.0 mg |
| Potassium | 76.0 mg |
| Sodium | 0.0 mg |
| Zinc | 0.8 mg |
| Copper | 0.13 mcg |
| Manganese | 1.2 mg |
| Selenium | 15.1 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.138 mg |
| Riboflavin (B2) | 0.021 mg |
| Niacin (B3) | 2.59 mg |
| Vitamin B6 | 0.436 mg |
| Folate | 4.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.11 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Rice flour is naturally gluten-free, making it an excellent choice for individuals with celiac disease or gluten intolerance. However, it is important to note that cross-contamination can occur if it is processed in facilities that handle gluten-containing products. Always check for certification labels if you’re concerned about purity.
Dietary Preferences:
Rice flour is suitable for a variety of dietary preferences, including:
- Gluten-Free Diets: As a gluten-free alternative to wheat flour, rice flour can be used in most gluten-free recipes, from baked goods to pasta.
- Vegan and Vegetarian: It is plant-based, making it an ideal option for vegans and vegetarians.
- Low-Sodium Diets: Naturally free of sodium, it is a good choice for those on low-sodium diets.
Advice:
When substituting rice flour for wheat flour in recipes, itβs important to keep in mind that rice flour lacks the gluten that gives dough elasticity. This means it may be best used in combination with other gluten-free flours, such as tapioca flour or almond flour, to improve texture and binding. Rice flour is also often used as a thickening agent in soups, sauces, and gravies, and can be used to create crisp coatings for frying.
Conclusion:
Rice flour is a great pantry staple for those seeking gluten-free alternatives. Though not nutrient-rich in comparison to whole grains, it offers a solid amount of energy, a moderate level of protein, and a handful of key minerals. Whether used in baking, cooking, or as a thickening agent, it serves as a versatile and practical ingredient for various culinary creations.
