scored 64/100
Rice flour is a gluten-free grain powder made from milled white or brown rice, providing complex carbohydrates, B vitamins, and minerals with minimal allergenicity.
21.6 g net carbs after fiber.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 64.
Rice flour is produced by grinding whole rice grains into a fine powder and has been a dietary staple across Asia for millennia. It serves as a superior gluten-free alternative to wheat flour for individuals with celiac disease or gluten sensitivity, while maintaining nutritional completeness when enriched. Per 100g, rice flour delivers 76.5g of carbohydrates with 4.6g of fiber, making it a moderate glycemic-load ingredient when portion-controlled. The flour is notably rich in manganese (4.0mg, ~174% DV), essential for bone metabolism, wound healing, and antioxidant defense through manganese-dependent enzymes like superoxide dismutase. Brown rice flour retains more fiber and phytonutrients including γ-oryzanol, a compound with emerging evidence for cholesterol management and metabolic health. Rice flour also provides niacin (6.3mg), critical for DNA repair and cellular energy, alongside phosphorus and magnesium for bone and neuromuscular function. Its neutral flavor profile and neutral pH make it ideal for both savory and sweet applications without compromising other nutrient absorption. For longevity-focused nutrition, rice flour's accessibility as a low-allergen, nutrient-dense carbohydrate source supports sustainable dietary patterns, particularly for populations with digestive sensitivities.
Manganese activates osteoblasts and is required for collagen synthesis in bone matrix; phosphorus and magnesium work synergistically for bone mineral density
Manganese is essential for mitochondrial function; niacin (B3) functions as NAD+/NADH cofactors critical for cellular respiration and ATP synthesis
Brown rice flour contains γ-oryzanol, which modulates lipid absorption and HMG-CoA reductase activity
Fiber content (4.6g/100g) slows gastric emptying and glucose absorption; low sodium and neutral composition prevent glycemic spikes
Manganese is a cofactor for superoxide dismutase (SOD), a primary cellular antioxidant enzyme protecting against oxidative stress
Rice flour's carbohydrate content is best utilized midday when metabolic demand is peak; pairing with protein and fat minimizes glucose spikes and supports sustained afternoon energy without disrupting evening sleep patterns
Breaks a fast
White rice flour breaks a fast due to high carbohydrate content; brown rice flour may be marginally preferable due to fiber, but both should be consumed with food to optimize nutrient absorption and glycemic control
Per 100 g of the default form. Bars show how much higher or lower rice flour is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
Rice Flour is classified as a grain. Rice flour is a gluten-free grain powder made from milled white or brown rice, providing complex carbohydrates, B vitamins, and minerals with minimal allergenicity.
Rice Flour scores 64/100 in Formulate, making it a moderate choice. Its strongest contributions come from Manganese, Vitamin B6, Niacin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 30 g serving provides about 2.2 g of protein (~4% of the 50 g daily value).
Not really. A 30 g serving provides about 1.4 g of fiber (~5% of the 28 g daily value).
In a 30 g serving, rice flour is highest in Manganese (~52% DV), Vitamin B6 (~28% DV), Niacin (~12% DV), Thiamin (~11% DV).
Rice Flour is naturally gluten-free, though cross-contamination during milling and processing is common — look for certified gluten-free packaging if you're sensitive.
Not really. A 30 g serving has about 21.6 g of net carbs (22.9 g total minus 1.4 g fiber).
Best in the midday. Rice flour's carbohydrate content is best utilized midday when metabolic demand is peak; pairing with protein and fat minimizes glucose spikes and supports sustained afternoon energy without disrupting evening sleep patterns
A typical serving is around 30 g (~109 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating rice flour alongside several other grain sources.
Rice Flour pairs nicely with: Pair with legumes (lentils, chickpeas) because together they form a complete protein profile with all essential amino acids, compensating for rice flour's modest protein content; Combine with leafy greens (spinach, kale) because iron absorption from rice flour is enhanced by vitamin C in greens, improving bioavailability of the 1.98mg iron per 100g; Mix with nut butters (almond, tahini) because fat-soluble mineral absorption (magnesium, phosphorus) is enhanced by dietary fat, and nuts add complementary minerals; Pair with turmeric or ginger in baked goods or porridges because curcumin and gingerols act synergistically with manganese to enhance antioxidant and anti-inflammatory activity.
Encyclopedia entries that supply the same signature nutrients rice flour contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients rice flourcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.