Rice flour is made by finely grinding white or brown rice. It is commonly used in gluten-free baking, but it is still a refined starch and very high in carbohydrates. Rice flour is not suitable for low-carb, keto, or diabetic-friendly cooking. Low-carb baking typically uses almond flour, coconut flour, or flaxseed meal instead.

Quick Carb Snapshot

• Carbs (per 100 g): ~80 g
• Carbs (standard portion): ~22–25 g per 1/4 cup
• Glycemic Index: High
• Best Substitutes: Almond flour, coconut flour
• Blood Sugar Impact: High
• Keto-Friendly? No

Key Traits

• Texture: Fine, powdery
• Flavor: Neutral
• Carb Impact: Extremely high
• GI / GL Notes: Refined starch with minimal fiber
• Common Uses: Gluten-free baking, thickening

Best For

• Traditional gluten-free recipes
• Carb-inclusive baking
• Non-restricted diets

Avoid For

• Keto and low-carb baking
• Diabetic-friendly cooking
• Blood sugar–conscious meals

Why Rice Flour Are High-Carb

Texture & Structure

• Creates soft baked goods
• Lacks gluten structure
• Often blended with starches

Flavor & Nutrition

• Low fiber and protein
• High glycemic load
• Primarily empty calories

Best Low-Carb Ways to Replace Rice Flour

Low-Carb Swaps by Use

• Baking: Almond flour
• Light crumb: Coconut flour (adjust liquids)
• Binder: Flaxseed meal

Tips for Successful Swaps

• Expect different textures
• Use eggs for structure
• Reduce liquids when using coconut flour

Storage & Shelf Life

Pantry

Store airtight in a cool, dry place.

Cooked

Baked goods keep 3–5 days refrigerated.

Signs It Has Gone Bad

• Rancid smell
• Clumping
• Off taste

Allergy & Dietary Flags

• Gluten-Free: Yes
• Nuts: No
• Nightshade: No
• Vegan / Vegetarian: Yes

Related Ingredients

Often compared to all-purpose flour and corn flour, rice flour is best replaced with
almond flour or coconut flour for low-carb baking.