Cereals and Grains / Whole Grains
Rice flour
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 358kcal / 2530kcal (14%) |
Macronutrients
Protein | 7.6 g/ 71g (10%) | ||||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||||
| |||||||
Total Carbs | 81.3 g/ 348g (23%) | ||||||
| |||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.09 mg/ 1mg (7%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 1.9 mg NE/ 16mg NE (11%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 15 mg/ 750mg (2%) |
Phosphorus | 24 mg/ 700mg (3%) |
Iron | 0 mg/ 12mg (0%) |
Sodium | 3 mg/ 1500mg (0.2%) free |
What is this food?
Rice flour is ground rice used to make many Filipino foods like kakanin, pancakes, and thickening sauces. It’s mainly a carbohydrate source.
Why it matters to health
Per 100 g, rice flour provides about 358 kcal and 81.3 g carbohydrates, with 2.4 g fiber and very little fat. It also has a small amount of saturated fat (0.08 g) and sodium (3 mg). Because it’s mostly carbs, it’s best to pair it with protein and vegetables (like eggs, fish, chicken, or legumes) so your meals stay filling and your energy lasts longer. If eaten in big portions or too often, it can raise your total calorie and carb intake for the day.
Healthier tips
- Use rice flour in smaller portions and balance your plate: add a palm-sized serving of protein and at least 1–2 servings of vegetables.
- For snacks, keep it to about 1 small serving (e.g., one piece of kakanin or a small pancake), then pair with a glass of milk or a serving of fruit.
- Choose recipes with healthier add-ins: add eggs, lean meat/fish, tofu, or beans; and include veggies when possible.
- If you’re making thick sauces, use less flour and add more broth/vegetables for volume and fiber.
- Watch toppings: sweet syrups and fatty fillings can add extra sugar and calories quickly.
Common Filipino dishes
Puto, Bibingka, Kutsinta, Palitaw, Pancit bihon (rice flour-based variants), Turon
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon