Potato flour is a versatile, gluten-free flour made from whole potatoes. Whether you’re baking, cooking, or looking for a low-calorie ingredient, understanding potato flour calories is essential for planning recipes and managing your diet.
This guide covers everything you need to know about potato flour, including its nutrition, health benefits, recipe uses, and calorie content.
- Types of Flour: A Complete Guide for Professional Bakers and Pastry Chefs
- Is Flour Healthy? A Complete Guide to Flour Nutrition, Benefits, and Health Risks
- Flour Calories: How Many Calories Are in Flour (Per 100g, Cup, and Tablespoon)?
What Is Potato Flour?
Potato flour is finely ground flour made from whole potatoes, including skin. It differs from potato starch, which is purely the extracted starch portion of potatoes. Potato flour is naturally gluten-free and retains nutrients like fiber, potassium, and protein, making it ideal for baking, thickening sauces, and creating gluten-free meals.
Choose eco-friendly packaging for potato flour today.
Potato Flour Nutrition
Potato flour is rich in carbohydrates and contains small amounts of protein and fat. Here’s a general nutritional overview per 100g:
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Calories: 357 kcal
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Carbohydrates: 83g
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Protein: 5g
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Fat: 1g
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Fiber: 5g
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Potassium: 1300mg
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Vitamin C: 20mg
Compared to wheat flour, potato flour has slightly fewer calories per gram but offers higher potassium and fiber content. This makes it a nutrient-dense alternative for gluten-free baking.
Potato Flour Calories
Calories per Serving
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1 tablespoon (8g) potato flour: ~28 kcal
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100g potato flour: ~357 kcal
Comparison With Other Flours
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All-purpose wheat flour: 364 kcal per 100g
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Almond flour: 576 kcal per 100g
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Coconut flour: 400 kcal per 100g
While potato flour is slightly lower in calories than wheat flour, it’s calorie-dense compared to other vegetables. Portion control is important, especially in low-calorie recipes.
Health Benefits of Potato Flour
Potato flour provides more than just calories. Its benefits include:
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Gluten-Free Alternative: Perfect for people with celiac disease or gluten intolerance.
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Supports Digestion: Contains resistant starch and fiber.
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Rich in Potassium: Helps maintain electrolyte balance and heart health.
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Energy Boost: High carbohydrate content provides sustained energy.
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Low-Fat Ingredient: Ideal for low-fat cooking and baking.
How to Use Potato Flour
Potato flour can be used in multiple ways:
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Baking: breads, cakes, muffins, cookies.
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Thickening: soups, gravies, sauces, and stews.
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Gluten-Free Recipes: substitute 1:1 with wheat flour in some recipes (adjust moisture).
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Blends: mix with other gluten-free flours for better texture.
Tip: Potato flour absorbs more water than wheat flour, so adjust liquids in recipes to avoid dryness.
Potato Flour vs Other Flours
| Flour Type | Calories per 100g | Best Use Case |
|---|---|---|
| Potato Flour | 357 kcal | Thickening, gluten-free baking |
| Potato Starch | 332 kcal | Sauces, soups, baking |
| Wheat Flour | 364 kcal | Everyday baking |
| Almond Flour | 576 kcal | Keto, low-carb baking |
| Coconut Flour | 400 kcal | Gluten-free baking |
Potato flour is unique because it’s high in fiber and potassium while maintaining moderate calories.
Wheat Flour Calories: Nutrition Facts, Benefits, and How It Affects Your Health
Calories in Popular Potato Flour Recipes
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Potato flour pancakes (per serving): ~120 kcal
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Potato flour bread (1 slice): ~90 kcal
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Potato flour muffins (1 medium): ~150 kcal
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Potato flour-thickened gravy (per 100ml): ~50 kcal
Tracking calories in recipes ensures better diet planning.
Potato Flour for Special Diets
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Gluten-Free Diet: A safe and nutritious alternative to wheat flour.
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Low-Fat Diet: Minimal fat content.
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Low-Sugar Recipes: Adds bulk without sugar.
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Diabetic-Friendly: Resistant starch helps reduce glucose spikes.
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Paleo Diet: Can be used in moderation, but mostly for thickening.
Frequently Asked Questions (FAQ)
1. How many calories are in 1 tablespoon of potato flour?
~28 kcal per tablespoon.
2. How many calories are in 100g of potato flour?
~357 kcal per 100g.
3. Can potato flour be used for weight loss?
Yes, in controlled portions; high fiber and low fat help with satiety.
4. Is potato flour gluten-free?
Yes, pure potato flour is naturally gluten-free.
5. How does potato flour differ from potato starch?
Potato flour contains whole potato nutrients including fiber, while starch is mostly carbohydrate.
6. Can potato flour raise blood sugar?
It has a moderate glycemic index; portion control is key for diabetics.
7. Can potato flour replace wheat flour 1:1?
For some recipes yes, but liquid adjustments are necessary due to higher absorption.
Conclusion
Potato flour is a nutrient-dense, versatile ingredient that fits perfectly in gluten-free, low-fat, and energy-rich recipes. Understanding potato flour calories helps you plan meals, manage portions, and enjoy healthy baking and cooking. With proper storage and use, potato flour is an excellent choice for home cooks, bakers, and anyone seeking a low-calorie, fiber-rich flour alternative.
