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Gluten-free, rich in fiber, high protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Yukaf flour (120 g) has 420 calories. That works out to 350 calories per 100 g. It contains 84 g of carbs, 14.4 g of protein, 2.4 g of fat and 9.6 g of fiber. Its 0.5 mg of B1 covers 40% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 120 g
420
KCAL / 120G
Carbs
84g
· 31% DV
Protein
14.4g
· 29% DV
Fat
2.4g
· 3% DV
Fiber
9.6g
· 34% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 14% · Fat 5%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 420 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 6 mg | 0% |
| Total carbohydrate | 84 g | 31% |
| Fiber | 9.6 g | 34% |
| Protein | 14.4 g | 29% |
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 |
|---|---|---|
| 1 cup (medium) | 120 g | 420 kcal |
| 1 g | 1 g | 4 kcal |
| 1 tablespoon (medium) | 10 g | 35 kcal |
| 1 tablespoon (large) | 15 g | 53 kcal |
| 1 piece (small) | 50 g | 175 kcal |
| 1 cup (small) | 60 g | 210 kcal |
| 100 g | 100 g | 350 kcal |
| 1 cup (large) | 180 g | 630 kcal |
| 1 cup (extra large) | 240 g | 840 kcal |
| 1 pack (whole) | 500 g | 1750 kcal |
Calculated from 350 calories per 100 g.
Yukaf flour is a grain flour used in baking and cooking. Its distinct grain flavour and texture work in both sweet and savoury recipes, including pancakes, cakes, and mixtures that need thickening.
Yes. Grind clean, completely dry yukaf grains in a strong blender or grain mill until they form a fine powder. Grinding in small batches helps produce a more even flour and keeps the appliance from overheating.
Not reliably as a one-to-one swap. Yukaf flour does not form the gluten network that gives wheat-based dough stretch and structure, so baked goods may turn out denser or more crumbly unless the recipe is adjusted.
For recipes such as bread, pancakes, and cakes, yukaf flour is cooked as part of the dish. If adding it to a cold drink or other uncooked food, use flour specifically intended for that purpose rather than assuming raw flour is ready to eat.
Yes. Whisk yukaf flour with a little cold water or stock first to make a smooth slurry, then stir it gradually into the hot gravy. Adding dry flour directly can leave lumps.
Cookies made with yukaf flour may be more tender and crumbly than wheat-flour cookies because the flour does not develop gluten. A recipe designed for yukaf flour gives more dependable results than replacing all the flour in a standard cookie recipe.
Keep yukaf flour in a tightly sealed container in a cool, dry cupboard, away from heat and sunlight. Always use a dry spoon, since moisture can cause clumping and shorten its usable life.
Yes, it can be used in flatbread recipes, but the dough may crack or break more easily than wheat dough. A recipe formulated for yukaf flour, with enough moisture and a suitable binder, is more likely to roll and cook evenly.
Yukaf flour lacks the gluten structure that traps air and helps many baked goods rise. Use a recipe developed for this flour and avoid overloading the batter, which can make the finished texture heavier.
Yes, a small amount can be blended into a smoothie to add body. It may make the drink thicker, so blend it thoroughly with the liquid and let the smoothie stand briefly before adjusting its consistency.
Vitamins
B1
0.48mg · 40% DV
B6
0.36mg · 21% DV
B3
3mg · 19% DV
B5
0.72mg · 14% DV
Minerals
Manganese
0.84mg · 37% DV
Copper
0.24mg · 27% DV
Phosphorus
144mg · 21% DV
Magnesium
72mg · 17% DV
Potassium ⭐
420mg · 12% DV
Sodium
6mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 420 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.
Yukaf flour is a gluten-free flour used in baking, but the information provided does not identify the grain or plant it is made from. Check the pack for its exact ingredients, especially if you are choosing it to avoid a particular ingredient. Like other alternative flours, it may behave differently from wheat flour in a recipe, so swapping it in cup for cup may change the texture and rise.
Its relatively neutral profile suits both savoury bakes and sweeter recipes: use it for pancakes, cakes or biscuits, or as part of a flour blend for bread. It provides fibre and protein alongside its starch, with 8 g of fibre per 100 g. For a lighter bake, try adding grated vegetables or fruit and adjust the liquid gradually to get the texture you want.
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 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.
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
0.36g
MONOUNSATURATED
0.36g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 16.8:1
Above the ideal 4:1 (16.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.