Rice flour, white, unenriched
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
White rice flour is a fine, silky powder milled from polished rice, prized for its neutral, slightly sweet flavor and smooth, non-gritty texture. Nutritionally, it's a dense source of quick energy, composed almost entirely of carbohydrates with minimal protein or fat. Its pure white color and lack of bran make it a blank canvas for countless culinary applications.
Calorie split: 7% protein · 90% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and neutral taste, which allows it to seamlessly blend into both sweet and savory dishes without altering the core flavor profile. It's a cultural cornerstone in many cuisines, forming the foundation of beloved staples from rice cakes to noodles.
⚠️ Watch-outs & how to enjoy it better
Due to its high glycemic index, it can cause rapid blood-sugar spikes, making it less ideal for those managing diabetes or insulin resistance. It's also very low in fiber and nutrients, so relying on it heavily can lead to a nutritionally imbalanced diet. To counteract this, pair it with protein (like eggs or beans) and healthy fats (like nuts or avocado), or opt for dishes where it's combined with vegetables and other whole ingredients.
Key benefits
- Gluten-free staple for celiac or gluten-sensitive diets
- Highly digestible and gentle on the stomach
- Provides quick, readily available energy
- Neutral flavor base that doesn't overpower other ingredients
- Long shelf life when stored properly
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The specific texture of mochi—that uniquely chewy, stretchy quality—is achieved by pounding steamed glutinous rice (which is also milled into a flour) with a heavy mallet in a process called 'mochitsuki.'
Full nutrition (USDA data · scales with serving)
| Water | 11.9 g |
| Energy | 366 kcal |
| Energy | 1531 kj |
| Protein | 6.0 g |
| Total lipid (fat) | 1.4 g |
| Ash | 0.61 g |
| Carbohydrate, by difference | 80.1 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 0.12 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 0.35 mg |
| Magnesium, Mg | 35.0 mg |
| Phosphorus, P | 98.0 mg |
| Potassium, K | 76.0 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.80 mg |
| Copper, Cu | 0.13 mg |
| Manganese, Mn | 1.2 mg |
| Selenium, Se | 15.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.02 mg |
| Niacin | 2.6 mg |
| Pantothenic acid | 0.82 mg |
| Vitamin B-6 | 0.44 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 5.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.11 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.39 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.34 g |
| SFA 18:0 | 0.03 g |
| Fatty acids, total monounsaturated | 0.44 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.44 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.38 g |
| PUFA 18:2 | 0.31 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.07 g |
| Threonine | 0.21 g |
| Isoleucine | 0.24 g |
| Leucine | 0.49 g |
| Lysine | 0.21 g |
| Methionine | 0.14 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.32 g |
| Tyrosine | 0.31 g |
| Valine | 0.35 g |
| Arginine | 0.52 g |
| Histidine | 0.15 g |
| Alanine | 0.33 g |
| Aspartic acid | 0.55 g |
| Glutamic acid | 1.1 g |
| Glycine | 0.27 g |
| Proline | 0.28 g |
| Serine | 0.31 g |
FAQ
Is rice flour the same as rice starch?
No. Rice flour is made by milling the whole rice grain (or polished grain), while rice starch is extracted by removing the protein and fiber from the rice, resulting in a purer, more refined starch product.
Can I substitute it 1:1 for wheat flour in baking?
Not directly. Rice flour lacks gluten, so baked goods will be crumbly. For successful gluten-free baking, it's best to use a pre-made blend that includes binding agents like xanthan gum or to follow a recipe specifically designed for rice flour.
What's the difference between white and brown rice flour?
White rice flour is milled from polished rice, making it lighter in color and milder in flavor. Brown rice flour is milled from unpolished rice, giving it a nuttier taste, more fiber, and a slightly grittier texture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.66 kcal/g · 7% calories from protein · 2.4 g fiber · 0.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.