Tapioca Flour vs Rice Flour: Nutrition, Calories & Protein Compared



Tapioca flour vs Rice flour
Nutrition Facts

Tapioca Flour
Serving size:
  change
tablespoon (7g)cup (120g)half cup (60g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

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.

Tapioca Flour vs Rice Flour 100g Compare


per 100g Tapioca flour Rice flour
Calories375 359
Carbohydrates87.5 g79.8 g
Calcium25 mg6 mg
Potassium12 mg75 mg

When it comes to gluten-free baking, two flours lead the pack: tapioca flour and rice flour. But beyond their gluten-free badge of honor, each flour has its unique characteristics, nutritional profile, and culinary uses that set them apart. Whether you're a seasoned gluten-free baker or just curious about these alternative flours, understanding the differences between tapioca flour and rice flour can elevate your cooking and baking to new heights.

A Closer Look at Tapioca Flour

Extracted from the cassava root, tapioca flour is a light, white, and very smooth flour that lends a chewy texture and a slight sweetness to baked goods. It's particularly popular in Brazilian cuisine but has found its way into kitchens around the world. Tapioca flour is known for its binding properties, making it an excellent thickener for soups, sauces, and fillings. It's also a favorite for creating gluten-free bread and desserts that benefit from its light texture and neutral flavor.

Discovering Rice Flour

Rice flour, on the other hand, is made from finely milled rice. It can be derived from either white or brown rice, with the latter offering a nuttier flavor and additional fiber. Rice flour is a staple in many Asian cuisines, used in everything from noodles to sweets. It's revered for its ability to produce a tender crumb in cakes and a crisp exterior in fried foods. Unlike tapioca flour, rice flour can impart a distinct rice flavor to dishes, which can be either an advantage or a drawback, depending on the recipe.

Nutritional Nuances

While both flours are gluten-free, their nutritional profiles differ. Tapioca flour is higher in carbohydrates and calories, with 375 calories and 87.5 grams of carbs per 100 grams, making it a denser source of energy but lower in nutrients. Rice flour, with 359 calories and 79.8 grams of carbs per 100 grams, offers a bit more in the way of nutrition, including 6.94 grams of protein and a small amount of dietary fiber (0.5 grams). It also contains more vitamins and minerals than tapioca flour, such as magnesium, phosphorus, and zinc, making it a slightly healthier choice for those looking to maximize their nutrient intake.

Culinary Considerations

The choice between tapioca flour and rice flour often comes down to the specific needs of a recipe. Tapioca flour's binding qualities and neutral taste make it ideal for thickening sauces and gravies or for recipes that require a chewy texture, such as gluten-free bread. Rice flour is the go-to for crispy coatings, tender baked goods, and whenever a subtle rice flavor is desired.

Both flours have their place in a gluten-free kitchen, and many bakers find that a combination of the two can offer the best of both worlds: the lightness and chewiness of tapioca flour with the nutritional benefits and texture of rice flour.

Final Thoughts

Whether you're gluten-intolerant or simply exploring alternative flours, tapioca flour and rice flour offer exciting possibilities for your culinary creations. Each has its unique properties and nutritional profile, making them versatile ingredients in their own right. By understanding the differences between these two flours, you can make informed decisions about which to use in your recipes, ensuring delicious and satisfying results every time.

Tapioca flour 100g

375kcal

Calories source

  • 100% CARBS.
  • 0% PROTEIN
  • 0% 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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