✦ Naturally gluten-free ✦ Mild neutral flavour ✦ Crisp frying batter ✦ Versatile Asian cuisines

Rice flour is ground from milled white or brown rice. The white version is a mild, neutral gluten-free flour used widely in East and Southeast Asian cuisine (rice noodles, rice cakes, tempura batter) and in gluten-free baking blends. It has minimal fibre and micronutrients but provides clean, neutral-flavoured starch.

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Preparation note

Rice flour produces a crispier fried coating than wheat flour; mix with tapioca or corn starch for a lighter result. In baking, use a blend with other gluten-free flours as rice flour alone can be gritty.

Sources: CoFID 2021

Macronutrients per 100g

1,531
kJ
Energy
6.40
g
Protein
80.1
g
Carbs
2.00
g
Fibre
0.80
g
Fat
0.01
g
Salt

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per typical serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Conversely, watermelon has a high GI (72) but a low GL (4) because a normal portion contains very few carbs. Always read both together.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Glycemic Index & Load

56
GI Score
🟡 Medium GI
24
GL / Serving
High Load

Medium GI food — moderate effect on blood sugar. Pair with protein, fat, or fibre to lower the overall meal GI.

Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A high GL — keep portions modest.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 240 mg 12%
Phosphorus 130 mg 19%
Calcium 24.0 mg 3%
Magnesium 23.0 mg 6%
Niacin (B3) 2.10 mg 13%
Iron 1.90 mg 14%
Vitamin B6 0.200 mg 14%
Copper 0.200 mg 20%
Thiamin (B1) 0.100 mg 9%
Riboflavin (B2) 0.050 mg 4%
Vitamin D 0.000 µg 0%
Vitamin A (RAE) 0.000 µg 0%
Vitamin B12 0.000 µg 0%
Vitamin C 0.000 mg 0%
Sources: CoFID 2021
Grains & Cereals Rice 🇬🇧 CoFID 2021 · 11-021