Given its ingredients, (white) rice flour is a good gluten-free substitute for wheat flour. As it doesn’t contain gluten, it doesn’t cause stomach irritations like wheat flour does in people who have a gluten sensitivity. However, this flour unfortunately has limited uses in baking. To have baking success, you have to mix it with other gluten-free flours such as quinoa-millet or buckwheat flour. Rice flour is sold in health food stores and Asian shops, but not all varieties are “raw.”
General information:
From Wikipedia: “Rice flour (also rice powder) is a form of flour made from finely milled rice. It is distinct from rice starch, which is usually produced by steeping rice in lye. Rice flour is a particularly good substitute for wheat flour, which causes irritation in the digestive systems of those who are gluten-intolerant. Rice flour is also used as a thickening agent in recipes that are refrigerated or frozen since it inhibits liquid separation.”
Production:
“Rice flour may be made from either white rice or brown rice. To make the flour, the husk of rice or paddy is removed and raw rice is obtained, which is then ground to flour.”
Types:
“In Japanese, rice flour is called komeko (米粉) and is available two forms: glutinous and non-glutinous. The glutinous rice is also called sweet rice, but despite these names it is neither sweet nor does it contain gluten; the word glutinous is used to describe the stickiness of the rice when it is cooked. The glutinous variety called mochigomeko (もち米粉, or mochiko for short) is produced from ground cooked glutinous rice (もち米 mochigome) and is used to create mochi or as a thickener for sauces. Another variety called shiratamako (白玉粉) is produced from ground uncooked glutinous rice and is often used to produce confectioneries. The non-glutinous variety called jōshinko (上新粉) is made from short-grain rice and is primarily used for creating confectioneries.”
Culinary uses:
“Many dishes are made from rice flour, including rice noodles and desserts like Japanese mochi and Filipino cascaron. Vietnamese banh canh uses rice flour and it is also used in making General Tso's chicken. In Chinese, it is called mifen (Chinese: 米粉; pinyin: mǐ fěn), galapong in Ilokano/Filipino, and pirinç unu in Turkish.
Rice flour has a presence in South Indian cuisine too. Some of the examples include Dosa, Puttu, Golibaje (Mangalore bajji) and Kori Rotti. It is also mixed with wheat, millet, other cereal flours, and sometimes dried fruits or vegetables to make Manni, a kind of baby food.
It is a regular ingredient in Bangladeshi cuisine, Bengali cuisine and Assamese cuisine. It is used in making roti and desserts such as sandesh and pitha (Rice cakes or pancakes which are sometimes steamed, deep fried or pan fried and served along with grated coconut, sesame seeds, jaggery and chashni). It is also used in making Kheer (a common South Asian dessert).
In Sri Lanka, it uses to make many household food products. It is used in making food products such as Pittu, Appa (hoppers), Indi Appa (String hoppers) and sweets such as Kewum, Kokis, Athirasa and many more. Also it can be used in making bread and other bakery products.”
Rice flour and mushroom cultivation:
“Rice flour can be combined with vermiculite for use as a substrate for the cultivation of mushrooms. Hard cakes of colonised substrate can then be fruited in a humid container. This method is often (though not always) employed by growers of edible mushrooms, as it is a very simple and low-cost method of growing mushrooms.”
Nutrient tables
The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.
Nutritional Information
|
per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
|
---|---|---|---|
Energy | 366 kcal 1'531 kJ | 18.3% Recommended daily allowance according to the GDA: 2000kcal | |
Fat/Lipids | 1.4 g | 2.0% Recommended daily allowance according to the GDA: 70g | |
Saturated Fats | 0.39 g | 1.9% Recommended daily allowance according to the GDA: 20g | |
Carbohydrates (inc.dietary fiber) | 80 g | 29.7% Recommended daily allowance according to the GDA: 270g | |
Sugars | 0.12 g | 0.1% Recommended daily allowance according to the GDA: 90g | |
Fiber | 2.4 g | 9.6% Recommended daily allowance according to the GDA: 25g | |
Protein/Albumin | 6.0 g | 11.9% Recommended daily allowance according to the GDA: 50g | |
Cooking Salt | n/a |
Essential micronutrients with the highest proportions | per 100g | 2000 kcal | |
---|---|---|---|
Min | Manganese, Mn | 1.2 mg | 60.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Vit | Vitamin B6 (pyridoxine) | 0.44 mg | 31.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Prot | Tryptophan (Trp, W) | 0.07 g | 29.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g |
Min | Selenium, Se | 15 µg | 27.0% Recommended daily allowance according to the EU: LMIV-2011: 55 µg |
Prot | Threonine (Thr, T) | 0.21 g | 23.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Prot | Valine (Val, V) | 0.35 g | 22.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Prot | Isoleucine (Ile, I) | 0.24 g | 20.0% Recommended daily allowance according to the WHO-Protein-2002: 1.2 g |
Prot | Phenylalanine (Phe, F) | 0.32 g | 20.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Prot | Leucine (Leu, L) | 0.49 g | 20.0% Recommended daily allowance according to the WHO-Protein-2002: 2.4 g |
Vit | Niacin (née vitamin B3) | 2.6 mg | 16.0% Recommended daily allowance according to the EU: LMIV-2011: 16 mg |
Detailed micronutrients and daily requirement coverage per 100g
Explanations of nutrient tables in general
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
Essential fatty acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.07 g | 3.0% Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g |
Linoleic acid; LA; 18:2 omega-6 | 0.31 g | 3.0% Recommended daily allowance according to the CH-EDI-Verordnung: 10 g |
Essential amino acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Tryptophan (Trp, W) | 0.07 g | 29.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g |
Threonine (Thr, T) | 0.21 g | 23.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Valine (Val, V) | 0.35 g | 22.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Isoleucine (Ile, I) | 0.24 g | 20.0% Recommended daily allowance according to the WHO-Protein-2002: 1.2 g |
Leucine (Leu, L) | 0.49 g | 20.0% Recommended daily allowance according to the WHO-Protein-2002: 2.4 g |
Phenylalanine (Phe, F) | 0.32 g | 20.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Methionine (Met, M) | 0.14 g | 15.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Lysine (Lys, K) | 0.21 g | 11.0% Recommended daily allowance according to the WHO-Protein-2002: 1.9 g |
Vitamins | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Vitamin B6 (pyridoxine) | 0.44 mg | 31.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Niacin (née vitamin B3) | 2.6 mg | 16.0% Recommended daily allowance according to the EU: LMIV-2011: 16 mg |
Pantothenic acid (vitamin B5) | 0.82 mg | 14.0% Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg |
Thiamine (vitamin B1) | 0.14 mg | 13.0% Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg |
Riboflavin (vitamin B2) | 0.02 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Folate, as the active form of folic acid (née vitamin B9 and | 4.0 µg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Vitamin E, as a-TEs | 0.11 mg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 12 mg |
Vitamin C (ascorbic acid) | 0 mg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 80 mg |
Vitamin A, as RAE | 0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 800 µg |
Vitamin D | 0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 5.0 µg |
Essential macroelements (macronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Phosphorus, P | 98 mg | 14.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg |
Magnesium, Mg | 35 mg | 9.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg |
Potassium, K | 76 mg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg |
Calcium, Ca | 10 mg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Sodium, Na | 0 mg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Essential trace elements (micronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Manganese, Mn | 1.2 mg | 60.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Selenium, Se | 15 µg | 27.0% Recommended daily allowance according to the EU: LMIV-2011: 55 µg |
Copper, Cu | 0.13 mg | 13.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Zinc, Zn | 0.80 mg | 8.0% Recommended daily allowance according to the EU: LMIV-2011: 10 mg |
Iron, Fe | 0.35 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 14 mg |
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