Almond Flour vs Rice Flour: Calories & Nutrition Showdown



Almond flour vs Rice flour
Nutrition Facts

Almond Flour
Serving size:
  change
standard serving size (92g)tablespoon (7g)half cup (46g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Rice Flour
Serving size:
  change
tablespoon (7g)cup (120g)half cup (60g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Almond Flour vs Rice Flour 100g Compare


per 100gAlmond flour Rice flour
Calories615 359
Carbohydrates15.38 g79.8 g
Fat53.85 g1.3 g
Dietary fiber7.7 g0.5 g
Protein23.08 g6.94 g
Calcium238 mg6 mg
Potassium431 mg75 mg

Almond flour and rice flour have become pantry staples for health-conscious bakers and those with dietary restrictions. Both flours offer unique benefits and can be used in a variety of recipes, making them versatile additions to any kitchen. However, when it comes to choosing between almond flour and rice flour, it's not just about the nutritional content; there's so much more to consider. Let's dive into some interesting facts and comparisons that highlight the differences and uses of these two popular flours.

A Closer Look at Almond Flour

Almond flour, known for its moist, buttery texture, is simply ground almonds. It's a powerhouse of nutrients, including high levels of protein, fiber, and healthy fats. Interestingly, almond flour is also rich in vitamins and minerals such as vitamin E, magnesium, and calcium, making it a nutritious option for baking. Beyond nutrition, almond flour's fine, smooth texture makes it an excellent choice for creating delicate pastries, like French macarons, or for adding moisture to cakes and breads.

The Versatile Rice Flour

Rice flour, on the other hand, is a fine powder made from ground rice. It is a staple ingredient in many Asian cuisines, used for making noodles, dumplings, and a variety of gluten-free baked goods. Rice flour is lighter than almond flour, both in texture and in calories, making it a preferred choice for lighter, airier baked goods. Its neutral flavor also makes it a versatile ingredient, capable of blending seamlessly into recipes without altering the taste profile.

Nutritional Considerations

When comparing the nutritional data of almond flour to rice flour, it's clear that almond flour is denser in both calories and nutrients. With 615 calories per 100 grams, compared to rice flour's 359 calories, almond flour is significantly richer in healthy fats and protein. This high protein and fat content, along with a considerable amount of fiber, contribute to almond flour's low glycemic index, making it a preferable choice for those managing blood sugar levels.

Rice flour, although higher in carbohydrates, offers a low-fat alternative with a mild impact on blood sugar, thanks to its modest fiber content. It's an excellent option for those looking for a lighter flour that still provides a boost of energy.

Culinary Uses and Versatility

One of the most appealing aspects of almond flour and rice flour is their gluten-free nature, making them perfect for those with gluten sensitivities or celiac disease. However, their culinary uses extend far beyond just being gluten-free alternatives.

Almond flour, with its rich, nutty flavor, is ideal for baking dense, flavorful cakes and breads. Its moisture-retaining qualities also make it suitable for grain-free and low-carb recipes. Rice flour, with its neutral taste and light texture, is the go-to flour for creating crispy coatings on fried foods, delicate noodles, and traditional sweets.

Final Thoughts

Choosing between almond flour and rice flour ultimately depends on your dietary needs, cooking or baking requirements, and personal taste preferences. Whether you're drawn to almond flour's nutritious profile and rich flavor or rice flour's lightness and versatility, both flours offer unique benefits that can enhance your culinary creations. Experimenting with these flours can not only expand your cooking repertoire but also introduce you to new textures and flavors, making your meals and baked goods more interesting and diverse.

Almond flour 100g

615kcal

Calories source

  • 10% CARBS.
  • 14% PROTEIN
  • 76% FAT

Rice flour 100g

359kcal

Calories source

  • 89% CARBS
  • 8% PROTEIN
  • 3% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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