The Nutrition In Refined White Rice Flour

Refined white rice flour comes from polished white rice. Manufacturers often use it in processed gluten-free breads and crackers because it is inexpensive, bland and blends well with other alternative flours. Rice is one of the least allergenic foods, according to “Today’s Dietitian” magazine. White rice flour is mostly starch and is nutritionally inferior to many other flours.

Calories and Macronutrients

One cup of refined white rice flour has 578 calories. It has 2 g of fat, 1 g of which is saturated. It provides 127 g of carbohydrates with 4 g of fiber. Although rice flour provides 9 g of protein per cup, it is incomplete – meaning it lacks one or more of the essential amino acids you need to get from your diet.

Vitamins

Refined rice flour has some of the eight B-vitamins. One cup offers .2 mg of thiamine, 4.1 mg of niacin and .7 mg of vitamin B-6. These B vitamins work together to help you metabolize energy from food and promote red blood-cell health. Rice flour is not a significant source of folate, vitamin B-12 or pantothenic acid.

Minerals

White rice flour has 55 mg of magnesium per cup. It also offers 155 mg of phosphorus and 1.3 mg of zinc. With 1.9 mg of manganese, a cup offers almost 100 percent of the daily value, based on a 2,000-calorie diet. White rice flour has very little calcium, iron or potassium.

Uses

Refined white rice flour may be an ingredient in gluten-free breads, pasta, cookies, muffins, crackers and cereal. It contains no gluten, but should be mixed with other grains and xanthan gum to create baked goods with lift and texture. Refined white rice flour can replace wheat flour as a thickener in sauces and roux. Teff, montina, sorghum and quinoa flours provide more nutrients and are also gluten-free.