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Gluten-free flour (raw) Calories
Suitable for celiac and gluten sensitivity. Source of carbohydrates.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Gluten-free flour (raw) (120 g) has 432 calories. That works out to 360 calories per 100 g. It contains 96 g of carbs, 5.4 g of protein, 1.4 g of fat and 5.4 g of fiber. Its 0.1 mg of B1 covers 12% of the Daily Value. Its glycemic index is 80 (high), so it raises blood sugar quickly.
Gluten-free flour (raw) Nutrition Facts
Selected: 1 cup (medium) · 120 g
432
KCAL / 120G
Carbs
96g
· 35% DV
Protein
5.4g
· 11% DV
Fat
1.4g
· 2% DV
Fiber
5.4g
· 19% 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 (raw) nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 432 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 4.8 mg | 0% |
| Total carbohydrate | 96 g | 35% |
| Fiber | 5.4 g | 19% |
| 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 (raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 432 kcal |
| 1 g | 1 g | 4 kcal |
| 1 tablespoon (small) | 8 g | 29 kcal |
| 2 tablespoon (medium) | 16 g | 58 kcal |
| 1 ounce (medium) | 28 g | 101 kcal |
| 1 serving (small) | 30 g | 108 kcal |
| ½ cup (small) | 60 g | 216 kcal |
| 100 g | 100 g | 360 kcal |
| 1 pack (large) | 500 g | 1800 kcal |
Calculated from 360 calories per 100 g.
Frequently Asked Questions About Gluten-free flour (raw)
What is gluten-free flour made from?
Gluten-free flour may be made from one grain or starch, or from a blend. Common ingredients include rice, corn, buckwheat, and chickpea flours; commercial blends may also contain potato or tapioca starch. The exact mix varies by product.
Can gluten-free flour replace all-purpose flour cup for cup?
Not reliably. Gluten-free blends absorb liquid differently and lack gluten, which gives wheat dough stretch and structure. Use a recipe designed for the specific gluten-free flour, unless its manufacturer or the recipe explicitly says it can be swapped cup for cup.
Why does gluten-free flour bread turn out crumbly?
Gluten-free dough lacks the stretchy network that holds wheat bread together. A suitable binder, such as xanthan gum or psyllium, and enough liquid can improve the structure. Also check whether the recipe calls for a blend that already contains a binder.
Does gluten-free flour need xanthan gum?
Sometimes, but not if the blend already includes a binder. Check the ingredients before adding xanthan gum; too much can make dough gummy. If the flour contains none, follow a recipe that specifies the amount for that particular blend.
Can you bake cakes and cookies with gluten-free flour?
Yes. A finely milled gluten-free blend can work well in cakes, while cookies may need a short rest so the flour absorbs moisture before baking. Results vary by blend, so a recipe developed for gluten-free flour is more dependable than a direct swap.
Can gluten-free flour be used to make sourdough bread?
Yes, but gluten-free sourdough needs a recipe and starter maintained without gluten-containing grains. The dough will not behave like wheat sourdough, so it is usually baked in a tin and relies on binders and hydration for structure.
Is it safe to eat gluten-free flour raw?
No. Gluten-free flour is still raw flour and can carry harmful bacteria from growing or processing. Its lack of gluten does not make uncooked flour or raw dough safe to eat; cook or bake it thoroughly before serving.
How should gluten-free flour be stored after opening?
Keep gluten-free flour tightly sealed in a cool, dry place to protect it from moisture, odors, and pests. Follow the package instructions, and freeze a well-sealed portion if you will not use it for a while; bring it back to room temperature before baking.
Why does gluten-free flour make pancakes gummy?
Some blends absorb liquid slowly or contain starches that become gummy when overmixed or undercooked. Let the batter rest briefly, avoid excessive mixing, and cook the pancakes through over moderate heat. A recipe matched to the flour blend helps prevent texture problems.
Can people with celiac disease use any gluten-free flour?
No. People with celiac disease should choose flour reliably labeled gluten-free and avoid products at risk of cross-contact during milling, packing, or storage. A clinician or dietitian can help if product safety is uncertain or symptoms persist.
Gluten-free flour (raw) Vitamins & Minerals
Vitamins
B1
0.14mg · 12% DV
B3
1.32mg · 8% DV
B6
0.1mg · 6% DV
Biotin
1.44µg · 5% DV
Minerals
Copper
0.11mg · 12% DV
Manganese
0.24mg · 10% DV
Iron
1.44mg · 8% DV
Phosphorus
54mg · 8% DV
Potassium ⭐
102mg · 3% DV
Sodium
4.8mg · 0% DV
Gluten-free flour (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gluten-free flour (raw)
To burn the 432 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 (raw)?
Gluten-free flour is a milled flour or blend made from ingredients such as rice, corn or other gluten-free grains and starches; the exact mix varies by product. “Raw” means it has not been cooked. It is used in breads, cakes, biscuits and other baking, though it may not behave like wheat flour in every recipe.
Its flavour is usually mild and its texture fine and powdery. Some recipes need a binder or raising agent for a good texture, so following the packet instructions is a useful starting point. Nutritionally, it is mainly a source of carbohydrates, with 80 g per 100 g. It can suit people avoiding gluten, but flour should not be eaten raw; cook it thoroughly before tasting.
How Nutritious Is Gluten-free flour (raw)?
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 (raw) Processed?
NOVA 2
Minimally 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 (raw) Contain Allergens?
No known major allergens
Which Diets Is Gluten-free flour (raw) Good For?
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
Gluten-free flour (raw) Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 21:1
Above the ideal 4:1 (21:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.