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A Complete Guide to Gluten-Free Flour Nutrition (Per 100g)
| Flour Type | Calories | Fat (g) | Sat Fat (g) | Carbs (g) | Sugar (g) | Fiber (g) | Protein (g) | Iron (mg) | Paleo-Friendly |
|---|---|---|---|---|---|---|---|---|---|
| Almond Flour | 576 | 50 | 4 | 21 | 3 | 12 | 21 | 3.7 | Yes |
| Arrowroot Flour | 357 | 0.1 | 0 | 84 | 0 | 1 | 0.3 | 0.3 | Yes |
| Banana Flour | 346 | 1 | 0.2 | 88 | 3 | 6 | 3 | 0.6 | Yes |
| Buckwheat Flour | 335 | 3.1 | 0.6 | 70 | 1 | 10 | 13 | 4 | Yes |
| Cassava Flour | 330 | 0.6 | 0.2 | 78 | 1 | 3 | 1.5 | 0.3 | Yes |
| Chia Seeds | 486 | 31 | 3.3 | 42 | 0.8 | 34 | 16 | 7.7 | Yes |
| Chickpea Flour | 387 | 6.7 | 0.7 | 58 | 10 | 10 | 22 | 4.9 | Yes |
| Coconut Flour | 400 | 12 | 11 | 60 | 8 | 40 | 20 | 6.3 | Yes |
| Corn Flour | 361 | 3.9 | 0.7 | 76 | 0.6 | 7 | 6.9 | 2.4 | No |
| Cornstarch | 381 | 0.1 | 0 | 91 | 0 | 0.9 | 0.3 | 0 | No |
| Flaxseed Meal | 534 | 42 | 3.7 | 29 | 1.6 | 27 | 18 | 2.7 | Yes |
| Millet Flour | 378 | 4.2 | 0.8 | 72 | 0.4 | 2 | 11 | 3.1 | Yes |
| Oat Flour | 389 | 7 | 1.2 | 66 | 1 | 7 | 15 | 4 | No |
| Potato Flour | 357 | 0.3 | 0.1 | 83 | 3 | 5 | 6 | 1.6 | Yes |
| Potato Starch | 357 | 0 | 0 | 84 | 0 | 0 | 0.1 | 0 | Yes |
| Psyllium Husk | 20 | 0.1 | 0 | 4 | 0 | 3.5 | 0.2 | 0.1 | Yes |
| Quinoa Flour | 368 | 6 | 0.7 | 64 | 1 | 7 | 14 | 4.6 | Yes |
| Red Lentil Flour | 352 | 1.2 | 0.2 | 60 | 2 | 10 | 25 | 6.5 | Yes |
| Brown Rice Flour | 363 | 2.8 | 0.6 | 76 | 0.5 | 3.5 | 7 | 1.2 | No |
| White Rice Flour | 366 | 0.5 | 0.1 | 80 | 0.3 | 1.3 | 6 | 0.4 | No |
| Sweet Rice Flour | 366 | 0.5 | 0.1 | 80 | 0.3 | 1.3 | 6 | 0.4 | No |
| Sorghum Flour | 360 | 3.3 | 0.5 | 74 | 1 | 6 | 10 | 4.4 | Yes |
| Sweet Potato Flour | 360 | 0.4 | 0.1 | 84 | 8 | 3.5 | 4.3 | 1.1 | Yes |
| Tapioca Flour | 358 | 0.2 | 0 | 88 | 3 | 0.9 | 0.2 | 0.4 | Yes |
| Teff Flour | 367 | 2.1 | 0.6 | 73 | 1.4 | 8 | 10 | 7.6 | Yes |
| Tigernut Flour | 400 | 25 | 5 | 40 | 15 | 9 | 7 | 3.5 | Yes |
Note on Nutritional Values
The nutritional values provided in the table are approximate estimates, derived from a combination of reputable sources to ensure accuracy:
USDA FoodData Central
A trusted database for comprehensive nutritional details on raw and processed foods.NutritionData (Self.com)
Offers detailed macronutrient and micronutrient information for a wide range of foods.Manufacturer Labels
Nutritional data for commercially sold flours, like almond or cassava flour, are based on product-specific information provided on packaging.Scientific Publications
Peer-reviewed studies that analyze the nutritional profiles of grains, seeds, and tubers (e.g., chia seeds, tigernut flour).Aggregated Averages
For less common flours, such as banana or red lentil flour, data may be an average of niche studies or smaller datasets.
Why Verification Matters
The exact nutritional values of gluten-free flours may vary due to:
- Processing methods (e.g., blanched vs. unblanched almond flour).
- Brand or regional differences in production.
- Moisture content, which can fluctuate based on storage and environmental conditions.
For Precise Nutritional Data:
- Check the nutrition label on the specific product packaging.
- Look up the flour in the USDA FoodData Central.
- Use a nutrition calculator like Cronometer or MyFitnessPal to tailor information to your recipe.
By doing so, you ensure the nutritional values align with your unique needs and the specific ingredients used.
Why This Table Matters
Informed Choices for Health
Understanding the nutritional profile of gluten-free flours helps you make healthier choices. For example:- If you're managing your carb intake, you might prefer almond or coconut flour.
- Looking to boost protein? Chickpea or quinoa flour are excellent options.
Customizing Recipes
Each flour behaves differently in baking and cooking. Knowing their nutritional makeup allows you to:- Adjust recipes to meet dietary needs, like increasing fiber or reducing sugar.
- Swap flours effectively without compromising flavor, texture, or health goals.
Catering to Dietary Preferences
This table helps identify which flours align with specific dietary lifestyles:- Paleo-friendly flours like almond, coconut, and cassava are ideal for grain-free diets.
- High-fiber options like flaxseed meal or psyllium husk can enhance gut health.
Managing Allergies and Sensitivities
For those with allergies or sensitivities, this table provides a quick reference to choose alternatives, ensuring recipes remain safe and enjoyable.Sustainable and Budget-Friendly Choices
Knowing the properties of various flours helps you:- Reduce waste by using versatile flours for multiple purposes.
- Select locally available options, which can be more affordable and sustainable.
Encouraging Experimentation
With this table, you can confidently explore new gluten-free flours in your recipes. For example:- Try tigernut flour for its natural sweetness.
- Add teff flour to boost iron and protein in bread or pancakes.
Empowering Nutritional Awareness
By understanding what each flour brings to the table, you take control of your meals, tailoring them to meet specific nutritional and flavor goals.
This table isn’t just about numbers—it’s a tool for creativity, health, and making gluten-free living more accessible and enjoyable!