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Gluten-free flour mix Calories
Suitable for celiac and gluten-intolerant individuals. Typically contains rice flour, corn starch, potato starch, and sometimes buckwheat, quinoa, or chickpea flour.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Gluten-free flour mix (120 g) has 426 calories. That works out to 355 calories per 100 g. It contains 96 g of carbs, 5.4 g of protein, 1.4 g of fat and 3 g of fiber. Its 0.2 mg of Manganese covers 10% of the Daily Value. Its glycemic index is 80 (high), so it raises blood sugar quickly.
Gluten-free flour mix Nutrition Facts
Selected: 1 cup (medium) · 120 g
426
KCAL / 120G
Carbs
96g
· 35% DV
Protein
5.4g
· 11% DV
Fat
1.4g
· 2% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 92% · Protein 5% · Fat 3%
Gluten-free flour mix nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 426 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 6 mg | 0% |
| Total carbohydrate | 96 g | 35% |
| Fiber | 3 g | 11% |
| Protein | 5.4 g | 11% |
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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How Many Calories in 1 Cup of Gluten-free flour mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 426 kcal |
| 1 g | 1 g | 4 kcal |
| 1 tablespoon (medium) | 8 g | 28 kcal |
| 2 tablespoon (large) | 16 g | 57 kcal |
| 1 ounce (medium) | 28 g | 99 kcal |
| 1 serving (medium) | 30 g | 107 kcal |
| ½ cup (small) | 60 g | 213 kcal |
| 100 g | 100 g | 355 kcal |
| 1 pack (large) | 500 g | 1775 kcal |
Calculated from 355 calories per 100 g.
Frequently Asked Questions About Gluten-free flour mix
Can you use gluten-free flour mix instead of all-purpose flour?
Sometimes, but not in every recipe. Use a one-to-one swap only when the mix or recipe is designed for it; gluten-free blends absorb liquid differently and may need a binder to hold baked goods together.
What is gluten-free flour mix made of?
Gluten-free flour mix commonly combines rice flour with corn starch and potato starch. Some blends also include buckwheat, quinoa, or chickpea flour, so the texture and baking behavior vary between products.
Does gluten-free flour mix need xanthan gum?
Not if the mix already contains xanthan gum or another binder. If it does not, some recipes need a binder to replace gluten’s structure; follow the recipe’s amount, since too much can make baked goods gummy.
Why do baked goods made with gluten-free flour mix crumble?
Gluten-free flour mix lacks gluten, which normally gives dough elasticity and helps baked goods hold together. Use a recipe formulated for gluten-free baking, include its specified binder, and let loaves cool before slicing.
Can gluten-free flour mix be used to make yeast bread?
Yes, but regular wheat-bread recipes usually do not work as written because gluten-free dough cannot develop the same stretchy structure. Choose a gluten-free bread recipe that specifies the right liquid level and any needed binder.
Can gluten-free flour mix replace self-rising flour?
No, not by itself: gluten-free flour mix does not necessarily contain the baking powder and salt found in self-rising flour. Use a gluten-free recipe that includes leavening, or add the amounts specified by a reliable recipe.
Can you make pasta with gluten-free flour mix?
Yes, if you use a pasta recipe developed for gluten-free flour mix. The dough is less elastic than wheat pasta dough, so it may need eggs or another binder and should be handled gently to prevent cracking.
Why does gluten-free flour mix make cakes gritty?
A gluten-free flour mix can make cakes gritty when its rice flour is coarsely milled or the batter has little time to hydrate. A finely milled blend and a brief rest before baking can improve the texture.
How should you store gluten-free flour mix after opening?
Keep gluten-free flour mix tightly sealed in a cool, dry place to protect it from moisture and kitchen odors. Transfer it to an airtight container if the original package will not close securely.
Can gluten-free flour mix thicken gravy or sauce?
Yes, gluten-free flour mix can thicken gravy or sauce. Whisk it into a little cold liquid first to reduce lumps, then stir it into the hot sauce and cook until it reaches the desired consistency.
Gluten-free flour mix Vitamins & Minerals
Vitamins
B1
0.08mg · 7% DV
B6
0.08mg · 5% DV
B5
0.24mg · 5% DV
B3
0.72mg · 5% DV
Minerals
Manganese
0.24mg · 10% DV
Copper
0.07mg · 8% DV
Phosphorus
36mg · 5% DV
Zinc
0.48mg · 4% DV
Potassium ⭐
36mg · 1% DV
Sodium
6mg · 0% DV
Gluten-free flour mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gluten-free flour mix
To burn the 426 calories in 1 cup (medium) (120 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.
What is Gluten-free flour mix?
A gluten-free flour mix combines several flours and starches to stand in for wheat flour in cooking and baking. Rice flour, corn starch and potato starch are common; some blends also include buckwheat, quinoa or chickpea flour. The proportions vary by brand, so a mix designed for the recipe you have in mind is often the easiest choice.
Its flavour is usually mild, while the texture can differ from wheat-based baking—sometimes turning out more crumbly or dense. People use it for cakes, biscuits, pancakes, breads and other baked goods, though recipes may need extra binding or liquid. It is mainly carbohydrate, with 80 g per 100 g. For a more filling bake, pair it with ingredients such as eggs, yoghurt, seeds or bean flour; anyone avoiding gluten should check the package and take care to prevent cross-contact.
How Nutritious Is Gluten-free flour mix?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
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.
Is Gluten-free flour mix Processed?
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.
Does Gluten-free flour mix Contain Allergens?
No known major allergens
Which Diets Is Gluten-free flour mix Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Gluten-free flour mix Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.