Food guide

Rice Flour

Milled white rice used in gluten-free baking and East Asian batters, low in fibre and protein.

Plant-Based

Nutrition per 100 g

Standardised to 100 g of rice flour, dry for fair comparison. Typical serving: 30 g dry — 110 kcal per 30 g serving.

Nutrition information for Rice Flour
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	367 kcal	110 kcal	100 kcal
Protein	6 g	1.8 g	1.6 g
Carbohydrate	80 g	24 g	21.8 g
Fat	1.3 g	0.4 g	0.4 g
Fibre	2.3 g	0.7 g	0.6 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of rice flour, with a typical serving and FDA Daily Value for adults.

Micronutrients for Rice Flour
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.11 mg	0.033 mg	<1%
Vitamin K	0 µg	0 µg	0%
Thiamin	0.14 mg	0.042 mg	12%
Riboflavin	0.021 mg	0.006 mg	2%
Niacin	2.6 mg	0.78 mg	16%
Vitamin B6	0.44 mg	0.13 mg	26%
Folate	4 µg	1.2 µg	1%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.82 mg	0.25 mg	16%
Choline	5.8 mg	1.7 mg	1%
Minerals
Calcium	10 mg	3 mg	<1%
Iron	0.35 mg	0.11 mg	2%
Magnesium	35 mg	10.5 mg	8%
Phosphorus	98 mg	29.4 mg	8%
Potassium	76 mg	22.8 mg	2%
Sodium	0 mg	0 mg	0%
Zinc	0.8 mg	0.24 mg	7%
Selenium	15.1 µg	4.5 µg	27%
Copper	0.13 mg	0.039 mg	14%
Manganese	1.2 mg	0.36 mg	52%

Source: USDA FoodData Central — Rice flour, white, unenriched

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat rice flour?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Milled white rice used in gluten-free baking and East Asian batters, low in fibre and protein.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Coconut milk, Mango, Eggs.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.