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Gluten-free, fiber-rich, energy source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Cocoa rice flour (20 g) has 74 calories. That works out to 370 calories per 100 g. It contains 16.1 g of carbs, 1.2 g of protein, 0.6 g of fat and 1.2 g of fiber. Its 0.1 mg of Manganese covers 5% of the Daily Value. Its glycemic index is 75 (high), so it raises blood sugar quickly.
Selected: 2 tablespoon (medium) · 20 g
74
KCAL / 20G
Carbs
16.1g
· 6% DV
Protein
1.2g
· 2% DV
Fat
0.6g
· 1% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 86% · Protein 6% · Fat 8%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0 g | |
| Sodium | 0.6 mg | 0% |
| Total carbohydrate | 16.1 g | 6% |
| Fiber | 1.2 g | 4% |
| Protein | 1.2 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 20 g | 74 kcal |
| 1 tablespoon (small) | 10 g | 37 kcal |
| 1 piece (mini) | 15 g | 56 kcal |
| 3 tablespoon (large) | 30 g | 111 kcal |
| 1 serving (medium) | 40 g | 148 kcal |
| 1 serving (large) | 60 g | 222 kcal |
| 100 g | 100 g | 370 kcal |
| 1 cup (whole) | 120 g | 444 kcal |
| 1 pack (jumbo) | 250 g | 925 kcal |
Calculated from 370 calories per 100 g.
Cocoa rice flour is rice flour blended with cocoa, though the exact ingredients vary by product. It adds both a cocoa flavor and a brown color to recipes, so it works best in sweet dishes.
Use cocoa rice flour in cooked puddings, pancakes, crêpes, or baked goods. Stir it into a recipe’s dry ingredients, or whisk it with cold milk before heating to help prevent lumps.
Yes, cocoa rice flour can be used to make a chocolate-flavored cake. Rice flour behaves differently from wheat flour and can make cakes more fragile, so a recipe developed for rice flour is the most reliable choice.
Yes, cocoa rice flour can replace regular rice flour in some recipes, but it also adds cocoa flavor and color. That makes it a poor swap for savory dishes or recipes where a neutral taste matters.
Whisk cocoa rice flour into your pancake batter with the other dry ingredients, then cook small pancakes in a lightly oiled pan. Because rice flour lacks gluten, smaller pancakes are easier to flip without breaking.
Yes, cocoa rice flour can thicken pudding when it is heated in liquid. Whisk it into cold milk first, then cook while stirring until the mixture thickens and the flour is fully cooked.
Yes, cocoa rice flour can be used in cookies, especially cocoa-flavored ones. It may produce a more delicate or crumbly texture than wheat flour, so choose a rice-flour cookie recipe rather than swapping it in without adjustment.
Cocoa rice flour is better cooked than stirred straight into a smoothie. Raw flour can taste powdery and is not a ready-to-eat ingredient; cook it in a pudding or porridge first, then chill and blend if desired.
Keep cocoa rice flour tightly sealed in a cool, dry place after opening. Moisture can cause clumping and affect its quality, so use a clean, dry spoon and follow the package’s date guidance.
Yes, you can make a simple version by mixing plain rice flour with unsweetened cocoa powder. The result may differ from a packaged blend, which can include other ingredients, so taste and adjust it for your recipe.
Vitamins
B5
0.08mg · 2% DV
B1
0.02mg · 2% DV
B3
0.24mg · 2% DV
Biotin
0.3µg · 1% DV
Minerals
Manganese
0.12mg · 5% DV
Copper
0.04mg · 4% DV
Phosphorus
17mg · 2% DV
Iron
0.36mg · 2% DV
Potassium ⭐
24mg · 1% DV
Sodium
0.6mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 74 calories in 2 tablespoon (medium) (20 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Cocoa rice flour is a fine flour made with rice and cocoa, used to give recipes a chocolatey flavour and a smooth, thick texture. It can go into puddings, porridge, cakes and biscuits, or be added to recipes that call for plain rice flour. It is a useful option for gluten-free baking, though results may differ from wheat-based recipes.
Cooked with milk, it makes a soft, gently cocoa-flavoured pudding; in baked goods, it brings a tender, sometimes slightly dense crumb. It is mostly a carbohydrate source, with 5.8 g of fibre per 100 g. For an easy breakfast or snack, try it as a warm porridge topped with fruit, and adjust added sweetener to suit your taste.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.22g
MONOUNSATURATED
0.16g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.