Rice Flour 101: Nutrition, Benefits, How To Make, Buy, Store | Rice Flour: A Complete Guide

What is Rice Flour

Rice flour is a type of flour made from finely ground rice grains. It is a common ingredient in many culinary traditions, especially in Asian cuisine. Rice flour can be produced from various types of rice, such as white rice, brown rice, glutinous rice (also known as sticky rice), and even specialty varieties like jasmine or basmati rice.

There are two primary types of rice flour:

1. White Rice Flour: This is made from milling polished white rice grains, which have had the bran and germ layers removed. It has a neutral, slightly sweet flavor and is commonly used in recipes like rice noodles, rice cakes, and as a thickening agent in various dishes.
2. Brown Rice Flour: Brown rice flour is made from whole grain brown rice, including the bran and germ layers. It has a slightly nuttier flavor and is often considered a healthier option due to its higher fiber content. It’s used in gluten-free baking and cooking as well.

Rice flour is naturally gluten-free, making it a suitable alternative for individuals with celiac disease or those who follow a gluten-free diet. It is a versatile ingredient used in various dishes, including:

• Baking: Rice flour can be used in gluten-free baking for making bread, cakes, cookies, and other baked goods.
• Thickening Agent: It is used as a thickening agent in soups, sauces, and gravies.
• Coating: Rice flour is often used as a coating for frying foods like chicken or vegetables to create a crispy texture.
• Desserts: It’s a key ingredient in making various Asian desserts like mochi, rice pudding, and rice cakes.
• Noodles: Rice flour is used to make a variety of rice noodles, such as vermicelli, rice sticks, and rice paper wrappers.

Rice flour can vary in texture, with some being very fine and others coarser. The type of rice and the milling process used can affect the texture and suitability for specific recipes. When using rice flour, it’s essential to choose the right type of rice flour for your intended dish and follow recipes that specify the type of rice flour to ensure the best results.

Other Names of Rice Flour

Rice flour goes by various names in different regions and languages. Here are some of the other names for rice flour:

1. Rice Powder: This is a straightforward and commonly used term for rice flour.
2. Rice Starch: In some contexts, especially in gluten-free baking, rice flour may be referred to as rice starch because it is primarily composed of starch.
3. Rice Meal: The term “rice meal” is occasionally used interchangeably with rice flour.
4. Ground Rice: This is a more descriptive name, emphasizing the fact that rice is ground to make the flour.
5. Rice Pulverized: In some culinary contexts, you may find rice flour referred to as “rice pulverized.”
6. Rice Semolina: This term is used in some regions to describe coarser rice flour, often used for certain rice-based desserts.
7. Farina di Riso: In Italian cuisine, rice flour is known as “farina di riso.”
8. Tepung Beras: In Indonesian and Malaysian cuisine, rice flour is referred to as “tepung beras.”
9. Nước Mì: In Vietnamese cuisine, rice flour is known as “nước mì.”
10. Gomeal: In some South Asian regions, “gomeal” is a term for rice flour.
11. Komeko: In Japanese, you may come across “komeko” as the term for rice flour.
12. Arisi Maavu: In Tamil, a South Indian language, rice flour is called “arisi maavu.”

These alternate names for rice flour are often used regionally and may vary depending on the language and culinary traditions of a particular area. When purchasing or using rice flour in recipes, it’s a good idea to be aware of these various names, especially if you’re shopping in a foreign language or planning to cook dishes from different cultures.

Nutritional Value of Rice Flour

The nutritional value of rice flour can vary depending on the type of rice used (white or brown) and the specific brand or variety of rice flour. Here’s a general overview of the approximate nutritional value of 100 grams of rice flour made from white rice:

Nutrient	Amount per 100 grams
Calories	366 kcal
Carbohydrates	80 grams
Sugars	0.12 grams
Dietary Fiber	1.3 grams
Protein	6.7 grams
Fat	0.5 grams
Saturated Fat	0.13 grams
Monounsaturated Fat	0.17 grams
Polyunsaturated Fat	0.17 grams
Vitamins and Minerals
Vitamin B1 (Thiamine)	0.1 mg
Vitamin B2 (Riboflavin)	0.02 mg
Niacin (Vitamin B3)	1.6 mg
Vitamin B6	0.12 mg
Folate (Vitamin B9)	9 mcg
Iron	0.7 mg
Magnesium	25 mg
Phosphorus	115 mg
Potassium	76 mg
Zinc	0.6 mg
Manganese	1.1 mg
Selenium	1.7 mcg

Please note that these values are approximate and can vary based on factors such as the specific type of rice used, processing methods, and brand. Brown rice flour will have slightly different nutritional values due to its higher fiber content and nutrient density. Always check the nutrition label on the specific rice flour product you are using for the most accurate information.

Benefits of Rice Flour

Rice flour offers several benefits, making it a versatile ingredient in cooking and baking. Some of the key benefits of rice flour include:

1. Gluten-Free: Rice flour is naturally gluten-free, making it a suitable option for individuals with celiac disease or gluten sensitivity. It can be used as a gluten-free alternative to wheat flour in a wide range of recipes.
2. Easily Digestible: Rice flour is generally considered easy to digest, which can be helpful for individuals with sensitive stomachs or digestive issues.
3. Rich in Carbohydrates: Rice flour is a good source of carbohydrates, providing energy for the body.
4. Low in Fat: It has a low fat content, making it a good choice for those looking to reduce their fat intake.
5. Versatile: Rice flour is a versatile ingredient that can be used in a variety of dishes, from savory to sweet. It’s commonly used in Asian, Middle Eastern, and gluten-free cooking.
6. Thickening Agent: Rice flour can be used as a thickening agent in soups, sauces, and gravies. It imparts a neutral flavor and smooth texture to dishes.
7. Gluten-Free Baking: It is widely used in gluten-free baking to make bread, cakes, cookies, and other baked goods, allowing those with gluten intolerance to enjoy baked treats.
8. Crispy Coating: Rice flour is excellent for creating a crispy and light coating for fried foods, such as chicken, shrimp, and vegetables.
9. Rice Noodles: It’s a key ingredient in making various types of rice noodles, including vermicelli and rice sticks.
10. Used in Asian Desserts: Rice flour is an essential component in many Asian desserts, such as mochi, rice cakes, and rice puddings.
11. Variety: Different types of rice flour can be used, such as white rice flour, brown rice flour, and glutinous rice flour, each with its own unique qualities and applications.
12. Gluten-Free Thickeners: For people who are gluten intolerant or have celiac disease, rice flour is a useful alternative to wheat flour as a thickener in recipes like gravies, sauces, and pie fillings.
13. Source of Micronutrients: Rice flour contains various vitamins and minerals, including niacin (B3), thiamine (B1), magnesium, and iron.

It’s important to note that while rice flour offers these benefits, it’s also a high-carbohydrate food, so individuals on low-carb or ketogenic diets should use it in moderation. Additionally, the nutritional content of rice flour can vary depending on the type of rice used (white or brown) and the processing methods, so it’s a good practice to check product labels for specific nutritional information.

Varieties of Rice Flour

There are several varieties of rice flour, each made from different types of rice or with specific characteristics. Here are some common varieties of rice flour:

1. White Rice Flour: This is the most common and widely available variety. It is made from polished white rice grains with the bran and germ removed. White rice flour has a neutral flavor and is often used in baking, as a thickening agent, and for making rice noodles.
2. Brown Rice Flour: Brown rice flour is made from whole grain brown rice, including the bran and germ layers. It has a slightly nuttier flavor and is considered a healthier option due to its higher fiber content. It is used in gluten-free baking and cooking.
3. Glutinous Rice Flour (Sweet Rice Flour): Glutinous rice flour is made from glutinous or sticky rice, which is naturally sticky when cooked. It is often used in recipes that require a chewy or sticky texture, such as in the making of mochi, rice cakes, and various Asian desserts.
4. Rice Starch: Rice starch is a very fine, pure starch extracted from rice. It is commonly used as a thickening agent in soups, sauces, and gravies. It is nearly flavorless and helps to create a smooth, glossy texture.
5. Rice Bran Flour: This type of rice flour is made from the bran layer of rice, which is rich in dietary fiber and nutrients. It’s used in some health-focused and gluten-free recipes.
6. Organic Rice Flour: Organic rice flour is produced from organically grown rice, following strict organic farming practices. It is free from synthetic pesticides and chemicals.
7. Black Rice Flour: Black rice flour is made from black rice, which is rich in antioxidants and has a nutty flavor. It’s often used for making specialty dishes and desserts, adding a distinctive color and taste.
8. Red Rice Flour: Red rice flour is made from red rice varieties and offers a nutty, slightly sweet flavor. It’s often used in traditional Asian dishes and desserts.
9. Wild Rice Flour: While technically not a true rice but the seed of a water grass, wild rice flour is sometimes available. It has a distinctive flavor and is used in recipes that call for its unique taste and texture.
10. Jasmine Rice Flour: Made from fragrant jasmine rice, this flour can add a delicate aroma and flavor to baked goods.
11. Basmati Rice Flour: Basmati rice flour is made from aromatic Basmati rice and can impart a fragrant quality to dishes and desserts.
12. Rice Flour Blends: Some manufacturers create rice flour blends by combining various types of rice flour to achieve specific baking or cooking characteristics. These blends may offer a balance of flavors and textures.

When using rice flour in recipes, it’s important to choose the appropriate variety based on your desired texture and flavor. Different types of rice flour can vary in their gluten content, taste, and application, so it’s essential to select the one that best suits your culinary needs.

What Does Rice Flour Taste Like

Rice flour itself has a very mild and neutral flavor. It is often described as slightly sweet and almost imperceptible in taste, especially when compared to other flours like wheat flour. The subtle sweetness of rice flour makes it versatile and suitable for both sweet and savory dishes without imparting a strong flavor of its own.

The flavor of rice flour can vary slightly depending on the type of rice from which it is made. For example:

1. White Rice Flour: Made from polished white rice, it has the mildest and least pronounced flavor. It is nearly tasteless and doesn’t significantly affect the flavor of dishes.
2. Brown Rice Flour: Brown rice flour has a slightly nuttier and earthier flavor due to the presence of the bran and germ layers in the whole rice grain. It’s still relatively mild compared to other whole-grain flours but has a subtle, pleasant nuttiness.
3. Glutinous Rice Flour (Sweet Rice Flour): This variety has a naturally sweet taste and a slightly chewy texture. It’s used in many Asian desserts to provide a sweet and sticky quality to dishes.
4. Black Rice Flour and Red Rice Flour: These varieties can have a more pronounced earthy or nutty flavor compared to white rice flour, and they may also have a hint of sweetness.

Overall, the primary advantage of rice flour is its ability to adapt to a wide range of recipes without overpowering the natural flavors of the other ingredients. This neutrality in taste makes it a popular choice in both gluten-free and non-gluten-free cooking, as it can be used in everything from baked goods to thickening sauces and soups while allowing the flavors of other ingredients to shine.

How to Make Flour From

How To Use Rice Flour

Rice flour is a versatile ingredient that can be used in a wide range of dishes and cooking applications. Here are some common ways to use rice flour:

1. Baking:
   • Gluten-Free Baking: Rice flour is a popular choice for making gluten-free baked goods such as bread, cakes, muffins, cookies, and pancakes. You can use it as a substitute for wheat flour in gluten-free recipes. It’s often combined with other gluten-free flours or starches like tapioca or potato starch for better texture and taste.
2. Thickening Agent:
   • Soups and Sauces: Rice flour can be used as a thickening agent in soups, stews, and sauces. It imparts a smooth, neutral flavor and is particularly useful in gluten-free recipes.
3. Frying:
   • Crispy Coating: Rice flour is excellent for creating a crispy and light coating for fried foods like chicken, fish, shrimp, and vegetables. Dip the food in rice flour before frying for a crunchy texture.
4. Asian Dishes:
   • Rice Noodles: Rice flour is a key ingredient in making rice noodles, such as rice sticks, vermicelli, and rice paper wrappers used for spring rolls.
   • Mochi: Mochi, a Japanese rice cake, is made from glutinous rice flour. It’s a popular treat in many Asian cultures.
5. Desserts:
   • Rice Pudding: Rice flour can be used to thicken rice pudding, giving it a creamy texture.
   • Cakes and Pastries: It’s commonly used in desserts like rice cakes, rice flour pancakes, and traditional Asian sweets.
6. Gluten-Free Dishes:
   • Use rice flour in various gluten-free recipes to create doughs, batters, and coatings for foods like tempura or fried chicken.
   • It’s also suitable for making gluten-free gravies and pie crusts.
7. Sauces and Gravies:
   • Mix rice flour with cold water to create a slurry, then add it to sauces or gravies to thicken and provide a smooth texture.
8. Face Masks:
   • In some cultures, rice flour is used as an ingredient in homemade face masks and skincare products. It is believed to have skin-brightening and exfoliating properties.
9. Gluten-Free Flour Blends:
   • Combine rice flour with other gluten-free flours, such as potato starch or tapioca flour, to create custom flour blends suitable for specific recipes.
10. Batter for Tempura:
    • Rice flour is a common ingredient in tempura batter, giving a light and crispy texture to fried vegetables and seafood.

Remember that the specific type of rice flour (white, brown, glutinous, etc.) you choose will influence the texture and flavor of the dish, so select the type that best suits your recipe. Experimenting with rice flour in different recipes can help you discover its versatility in both savory and sweet dishes, as well as in gluten-free and traditional cooking.

Substitute for Rice Flour

If you need a substitute for rice flour in a recipe, the choice of substitute depends on the purpose of the rice flour in the dish. Here are some common rice flour substitutes:

1. All-Purpose Wheat Flour:
   • Substitute all-purpose wheat flour for rice flour in a 1:1 ratio. This is suitable for most recipes where the primary goal is not to be gluten-free. Keep in mind that using wheat flour will introduce gluten, which may affect the texture of the final product.
2. Cornstarch (Cornflour):
   • Use cornstarch as a 1:1 replacement for rice flour when you need a thickening agent in sauces, gravies, and soups. It creates a smooth texture, similar to rice flour, and works well in gluten-free recipes.
3. Potato Starch:
   • Potato starch is another suitable substitute for rice flour in a 1:1 ratio. It can be used for thickening sauces and in gluten-free baking, producing a similar smooth consistency.
4. Tapioca Flour (Tapioca Starch):
   • Tapioca flour can replace rice flour in a 1:1 ratio in gluten-free recipes. It helps provide a chewy texture in baked goods and can be used for thickening soups and sauces.
5. Arrowroot Flour (Arrowroot Starch):
   • Arrowroot flour is an excellent thickening agent and can replace rice flour in a 1:1 ratio for gravies, sauces, and soups. It has a neutral flavor.
6. Chickpea Flour (Besan):
   • For savory dishes, especially in Indian cuisine, chickpea flour can be used as a substitute for rice flour. It has a nuttier flavor and is often used for batters, coatings, and as a thickening agent.
7. Almond Flour:
   • Almond flour can be used as a substitute for rice flour in gluten-free baking, particularly in recipes that benefit from a slightly nutty flavor. Use it as a 1:1 replacement in certain recipes.
8. Sorghum Flour:
   • Sorghum flour is another gluten-free option that can be used in place of rice flour in some recipes. It has a milder taste and can be used in a 1:1 ratio for baking and thickening.
9. Cassava Flour:
   • Cassava flour is a gluten-free alternative to rice flour, often used in baking and frying. It can replace rice flour in a 1:1 ratio for many recipes.
10. Coconut Flour:
    • Coconut flour is a gluten-free option for baking, and it can work as a substitute for rice flour in certain recipes. However, it’s highly absorbent, so you may need to adjust the liquid content in your recipe.

Remember that the choice of substitute may affect the flavor, texture, and dietary restrictions of your dish, so it’s important to select the one that best suits your needs. Experimentation may be required to find the most suitable replacement for your specific recipe.

Where to Buy Rice Flour

Rice flour is widely available in many grocery stores, supermarkets, health food stores, and online retailers. Here are some common places where you can purchase rice flour:

1. Local Grocery Stores and Supermarkets: Most large grocery store chains carry rice flour in the baking or specialty food section. You can find various brands and types of rice flour, including white and brown rice flour.
2. Health Food Stores: Health food stores often stock a range of gluten-free flours, including rice flour. You can find different varieties, such as organic or specialty rice flours.
3. Asian Markets: If you’re looking for specific types of rice flour, such as glutinous rice flour, or if you want to buy rice flour in bulk, consider visiting an Asian market or grocery store. They typically have a wide selection of rice flour products.
4. Online Retailers: Many online retailers, including Amazon, offer a variety of rice flour options, making it convenient to purchase and have it delivered to your doorstep. When buying online, you can often find different brands and types of rice flour that may not be available locally.
5. Health Food Retailers: Stores that specialize in health foods and natural products, such as Whole Foods Market, often carry a variety of rice flour options.
6. Ethnic Grocery Stores: Depending on your location, you might find rice flour at grocery stores that specialize in specific ethnic cuisines, like Indian or Middle Eastern stores. These stores may offer specialty rice flours for specific recipes.
7. Bulk Food Stores: Some bulk food stores or co-ops allow you to purchase rice flour in the quantity you need, which can be cost-effective if you use it frequently.

When purchasing rice flour, be sure to check the label for the specific type of rice flour you need, as well as any other considerations, such as whether it’s certified gluten-free or organic. Additionally, you may find that prices and availability can vary, so it’s a good idea to compare options and shop around to find the best source for your rice flour needs.

How To Store Rice Flour

Proper storage of rice flour is essential to maintain its quality and prevent spoilage. Here are some steps to store rice flour effectively:

1. Choose an Airtight Container: Transfer the rice flour from its original packaging to an airtight container with a secure, tight-sealing lid. A glass or plastic container with a rubber gasket is an excellent choice. This prevents moisture, air, and pests from getting inside.
2. Label the Container: Clearly label the container with the type of rice flour and the date of storage. This helps you keep track of the flour’s freshness.
3. Store in a Cool, Dry Place: Rice flour should be stored in a cool, dry place away from direct sunlight, heat sources, and humidity. Excess moisture can lead to clumping and spoilage. Avoid storing it near the stove, oven, or other heat-emitting appliances.
4. Seal the Container Properly: Ensure that the lid is securely fastened to maintain an airtight seal. Check it periodically to make sure it’s still tightly closed.
5. Keep Away from Strong Odors: Rice flour can absorb odors from its surroundings, so store it away from strong-smelling foods or spices to prevent flavor contamination.
6. Avoid Contamination: Use clean, dry utensils when scooping out rice flour to prevent moisture from entering the container. Moisture can cause the flour to clump and spoil.
7. Refrigeration or Freezing (Optional): While rice flour does not require refrigeration or freezing, storing it in the refrigerator or freezer can extend its shelf life. If you live in a particularly humid environment or plan to keep rice flour for an extended period, consider using this option.
   • If you choose to refrigerate or freeze rice flour, make sure it is in an airtight container. Allow it to come to room temperature before using to prevent condensation.
   • Be cautious when storing rice flour in a freezer, as it may become more susceptible to absorbing moisture when removed from the freezer and exposed to room temperature.
8. Rotate Stock: If you frequently use rice flour, be mindful of its shelf life. Try to use older stock before newer purchases to ensure freshness.
9. Check for Signs of Spoilage: Occasionally inspect the rice flour for any signs of spoilage, such as an off odor, discoloration, or the presence of insects. If you detect any of these signs, discard the flour.

Properly stored, rice flour can have a shelf life of several months to a year or more, depending on various factors, including the type of rice flour and the storage conditions. Always rely on your senses and judgment to determine whether the rice flour is still suitable for use.

Frequently Asked Questions (FAQs)