Rice flour, a versatile, gluten-free alternative to wheat flour, is widely used in baking, cooking, and gluten-free recipes. As more people pay attention to their carbohydrate intake, calories, and nutrition, many naturally wonder: how many calories are in rice flour? This article provides a detailed breakdown of rice flour calories, nutrition facts, and practical guidance for portioning and cooking.
- Flour Calories: How Many Calories Are in Flour (Per 100g, Cup, and Tablespoon)?
- Rice Flour vs Wheat Flour: A Complete Comparison for Health, Nutrition, and Baking
- Sticky Rice Flour: Uses, Benefits, Substitutes, and Complete Guide for 2026
How Many Calories Are in Rice Flour?
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White rice flour: approximately 366 kcal per 100 g.
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Brown rice flour (whole-grain/less refined): around 363 kcal per 100 g.
For reference: a typical cup of white rice flour (about 158 g) contains significantly more calories than 100 g, so portion size matters a lot.
Choose sustainable packaging that preserves the natural purity and fine texture of your Rice Flour.
Nutritional Breakdown: Macronutrients in Rice Flour
Here’s a typical macronutrient profile for rice flour per 100 g:
| Type of Rice Flour | Carbohydrates | Protein | Fat | Dietary Fiber |
|---|---|---|---|---|
| White Rice Flour | ~ 80.1 g | ~ 6 g | ~ 1.4 g | ~ 2.4 g |
| Brown Rice Flour | ~ 76.5 g | ~ 7.2 g | ~ 2.8 g | ~ 4.6 g |
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The majority of calories in rice flour come from carbohydrates.
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Fat and protein contribute only a small portion of total calories.
Because brown rice flour retains bran and fiber, it offers marginally more fiber and slightly different macronutrient breakdown compared to white rice flour, though total calorie count remains similar.
White Rice Flour vs. Brown Rice Flour, Calories and Nutrition Compared
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White rice flour is more refined (polished), meaning bran and germ are removed → fewer fibers, lighter texture, slightly simpler digestion. Calorie ~ 366 kcal/100g.
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Brown rice flour (less refined, includes bran) offers more dietary fiber, slightly higher protein/fat levels, but total calorie stays around ~ 363 kcal/100g.
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The fiber in brown rice flour may slow digestion and support satiety, making it a better option for blood‑sugar control or more stable energy release though caloric density remains comparable.
Portion Size Matters: Calories in Real-Life Uses
Rice flour in dry form has ~ 360+ kcal/100 g but in cooking or baking, the final calorie intake depends heavily on portion size and recipe ingredients.
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A small bowl of rice‑flour based pancake, noodles, cake, or dumpling wrapper may contribute far fewer calories depending on flour weight, water, added fats/sugars.
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When combining rice flour with other high‑calorie ingredients (butter, oil, sugar), total calories rise accordingly.
Thus, even if rice flour itself isn’t “low-calorie,” mindful portion control and ingredient balance can help manage overall calorie intake.
Is Flour Healthy? A Complete Guide to Flour Nutrition, Benefits, and Health Risks
Is Rice Flour Diet-Friendly? Pros & Cons
Pros:
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Gluten-free, suitable for people with gluten sensitivity or celiac disease.
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For brown rice flour: higher fiber helps digestion, stabilizes blood sugar, may support satiety.
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Versatile: can be used in varied cooking/baking recipes (gluten-free breads, pancakes, cakes, etc.).
Cons/Considerations:
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Rice flour still delivers substantial calories, comparable to many regular flours.
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High carbohydrate content may be less suitable for low-carb or ketogenic diets.
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Baking with rice flour often requires more flour or different binding agents due to lack of gluten, potentially increasing carbohydrate/calorie load in the final product.
How to Estimate Calories When Using Rice Flour
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Weigh dry flour; use a kitchen scale if possible (e.g. 50 g, 100 g).
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Check type, white vs brown; nutritional profiles differ slightly.
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Account for recipe additions; water adds negligible calories; sugar, oil, butter add calories.
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Divide by serving; especially for multi-serving recipes (cakes, pancakes, noodles).
Example: 100 g white rice flour → ~ 366 kcal. If recipe uses 200 g flour and makes 10 pancakes → flour alone contributes ~ 732 kcal → ~ 73 kcal per pancake (excluding sugar/fat additions).
Practical Examples: Calories in Rice-Flour Based Foods
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A simple rice‑flour pancake or dumpling wrapper, using minimal oil and sugar, may deliver moderate calories but add sugar, butter, or sweet fillings, and calories rise substantially.
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Gluten-free baked goods using rice flour: often higher in carbs and similar total calories to wheat-based versions. Use portion control.
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For those watching weight or carbs: using brown rice flour may give extra fiber and satiety benefit despite similar calories.
Conclusion
Rice flour is not a “low-calorie flour” at ~ 360–370 kcal per 100 g, it sits in a moderate-to-high range comparable to many regular flours. But its gluten-free nature, ease of digestion, and (in brown rice flour) higher fiber content make it a useful tool for dietary flexibility especially for gluten-free or fiber-seeking diets. If you’re monitoring calories or carbs, be mindful of portion size and recipe composition.
