Nutritional Profiles of Common Gluten‑Free Grains, Flours, and Starches

Gluten‑free grains, flours, and starches are often celebrated for their ability to replace wheat‑based ingredients, but their true value lies in the diverse nutritional profiles they bring to the table. Understanding the macro‑ and micronutrient composition of each option helps you make informed choices that support overall health, regardless of dietary restrictions.

Nutrient Categories to Consider

When evaluating any grain, flour, or starch, it is useful to break down its composition into the following categories:

Category	What to Look For	Why It Matters
Calories	Energy density (kcal per 100 g)	Guides portion sizing and overall energy balance
Macronutrients	Carbohydrates, protein, fat	Determines satiety, muscle‑building potential, and blood‑sugar impact
Fiber	Soluble vs. insoluble, total grams	Supports digestive health, cholesterol management, and gut microbiota
Vitamins	B‑complex (thiamin, riboflavin, niacin, folate), vitamin E, vitamin K	Essential for metabolism, antioxidant protection, and blood clotting
Minerals	Iron, magnesium, phosphorus, zinc, calcium, potassium	Crucial for bone health, oxygen transport, enzyme function, and electrolyte balance
Phytonutrients & Antioxidants	Polyphenols, flavonoids, carotenoids	Offer anti‑inflammatory and disease‑preventive benefits
Anti‑nutrients	Phytic acid, oxalates, lectins	Can impair mineral absorption; often reduced by soaking, sprouting, or fermentation

Keeping these categories in mind, the following sections detail the typical nutrient ranges for the most common gluten‑free staples.

Whole Grains

Brown Rice

Calories: ~112 kcal per 100 g (cooked)
Carbohydrates: 23 g (≈ 2 g fiber)
Protein: 2.6 g
Fat: 0.9 g (mostly unsaturated)
Key Micronutrients: Manganese (45 % DV), magnesium (12 % DV), selenium (15 % DV)
Notes: Retains the bran and germ, providing more fiber and minerals than white rice. Phytic acid is present but modest; soaking can reduce it further.

Quinoa

Calories: 120 kcal per 100 g (cooked)
Carbohydrates: 21 g (2.8 g fiber)
Protein: 4.4 g (complete amino‑acid profile)
Fat: 1.9 g (high in linoleic and α‑linolenic acids)
Key Micronutrients: Magnesium (30 % DV), phosphorus (28 % DV), folate (19 % DV), iron (15 % DV)
Notes: Contains saponins that can impart bitterness; rinsing removes most of them. The protein quality is superior among grains.

Millet

Calories: 119 kcal per 100 g (cooked)
Carbohydrates: 23 g (1.3 g fiber)
Protein: 3.5 g
Fat: 1.0 g
Key Micronutrients: Manganese (30 % DV), phosphorus (20 % DV), magnesium (15 % DV)
Notes: Low in lysine, an essential amino acid, but high in methionine. Phytic acid levels are comparable to other whole grains.

Amaranth

Calories: 102 kcal per 100 g (cooked)
Carbohydrates: 19 g (2.1 g fiber)
Protein: 3.8 g (high lysine content)
Fat: 1.6 g (rich in oleic acid)
Key Micronutrients: Calcium (10 % DV), iron (12 % DV), magnesium (15 % DV)
Notes: The seed coat contains phenolic compounds with antioxidant activity.

Buckwheat

Calories: 92 kcal per 100 g (cooked)
Carbohydrates: 20 g (2.7 g fiber)
Protein: 3.4 g (contains rutin, a flavonoid)
Fat: 0.6 g
Key Micronutrients: Manganese (30 % DV), magnesium (12 % DV), copper (10 % DV)
Notes: Despite its name, buckwheat is a pseudocereal and naturally gluten‑free. It is relatively low in phytic acid.

Sorghum

Calories: 111 kcal per 100 g (cooked)
Carbohydrates: 23 g (2.0 g fiber)
Protein: 3.3 g
Fat: 1.3 g
Key Micronutrients: Iron (9 % DV), phosphorus (12 % DV), magnesium (10 % DV)
Notes: Dark‑colored varieties contain higher levels of anthocyanins, contributing to antioxidant capacity.

Teff

Calories: 101 kcal per 100 g (cooked)
Carbohydrates: 20 g (2.0 g fiber)
Protein: 3.8 g
Fat: 0.5 g
Key Micronutrients: Calcium (7 % DV), iron (13 % DV), magnesium (12 % DV)
Notes: Small seed size yields a high surface‑area-to‑mass ratio, which can affect nutrient extraction during cooking.

Certified Gluten‑Free Oats

Calories: 71 kcal per 100 g (cooked)
Carbohydrates: 12 g (1.7 g fiber)
Protein: 2.5 g
Fat: 1.2 g (beta‑glucan‑rich)
Key Micronutrients: Manganese (30 % DV), phosphorus (12 % DV), zinc (8 % DV)
Notes: The soluble fiber beta‑glucan is linked to cholesterol reduction. Ensure oats are labeled “gluten‑free” to avoid cross‑contamination.

Gluten‑Free Flours

Flours are typically produced by grinding whole grains or other plant parts. The milling process can affect nutrient density, especially when the bran and germ are removed.

Rice Flour (White)

Calories: 366 kcal per 100 g (dry)
Carbohydrates: 80 g (1.3 g fiber)
Protein: 6.3 g
Fat: 0.6 g
Key Micronutrients: Small amounts of iron (4 % DV) and B‑vitamins
Notes: Low in fiber and micronutrients compared with whole‑grain rice flour; often used for its neutral flavor.

Rice Flour (Brown, Whole‑grain)

Calories: 365 kcal per 100 g (dry)
Carbohydrates: 77 g (3.5 g fiber)
Protein: 7.5 g
Fat: 2.2 g (more unsaturated fats)
Key Micronutrients: Magnesium (15 % DV), phosphorus (12 % DV), manganese (30 % DV)
Notes: Retains the bran and germ, offering a richer nutrient profile.

Chickpea (Garbanzo) Flour

Calories: 387 kcal per 100 g (dry)
Carbohydrates: 58 g (10 g fiber)
Protein: 22 g
Fat: 6 g (mostly polyunsaturated)
Key Micronutrients: Folate (45 % DV), iron (30 % DV), magnesium (20 % DV)
Notes: High protein and fiber make it a nutritionally dense alternative; also contains resistant starch.

Almond Flour

Calories: 571 kcal per 100 g (dry)
Carbohydrates: 20 g (10 g fiber, 3 g net carbs)
Protein: 21 g
Fat: 50 g (predominantly monounsaturated)
Key Micronutrients: Vitamin E (170 % DV), magnesium (30 % DV), calcium (12 % DV)
Notes: Though a nut flour, it is a staple in many gluten‑free recipes because of its high healthy‑fat content and low carbohydrate load.

Coconut Flour

Calories: 400 kcal per 100 g (dry)
Carbohydrates: 60 g (35 g fiber)
Protein: 20 g
Fat: 13 g (mostly saturated medium‑chain triglycerides)
Key Micronutrients: Iron (30 % DV), potassium (15 % DV), manganese (30 % DV)
Notes: Extremely high fiber content yields a dense, absorbent flour; the medium‑chain fats are metabolized differently from long‑chain fats.

Sorghum Flour

Calories: 329 kcal per 100 g (dry)
Carbohydrates: 72 g (6 g fiber)
Protein: 10 g
Fat: 3 g
Key Micronutrients: Iron (15 % DV), phosphorus (12 % DV), magnesium (10 % DV)
Notes: Provides a mild, slightly sweet flavor; retains most of the grain’s antioxidants.

Millet Flour

Calories: 378 kcal per 100 g (dry)
Carbohydrates: 73 g (8 g fiber)
Protein: 11 g
Fat: 4 g
Key Micronutrients: Magnesium (20 % DV), phosphorus (15 % DV), manganese (30 % DV)
Notes: Light texture makes it suitable for baked goods; modest protein content.

Teff Flour

Calories: 367 kcal per 100 g (dry)
Carbohydrates: 73 g (8 g fiber)
Protein: 13 g
Fat: 2 g
Key Micronutrients: Calcium (15 % DV), iron (20 % DV), magnesium (15 % DV)
Notes: High in lysine relative to other cereals, improving overall protein quality.

Buckwheat Flour

Calories: 335 kcal per 100 g (dry)
Carbohydrates: 71 g (10 g fiber)
Protein: 13 g
Fat: 3 g
Key Micronutrients: Manganese (30 % DV), magnesium (12 % DV), copper (10 % DV)
Notes: Contains rutin, a flavonoid linked to vascular health.

Pure Starches

Starches are extracted from plant sources and consist almost entirely of carbohydrates, with minimal protein, fat, or micronutrients. Their primary value lies in functional properties (e.g., thickening, binding) rather than nutrition, but each type has subtle differences.

Tapioca Starch (Cassava)

Calories: 358 kcal per 100 g (dry)
Carbohydrates: 88 g (0 g fiber)
Protein: 0.2 g
Fat: 0.1 g
Micronutrients: Negligible; trace amounts of calcium and iron
Notes: Very high digestibility; provides rapid energy. Low in anti‑nutrients.

Arrowroot Starch

Calories: 357 kcal per 100 g (dry)
Carbohydrates: 88 g (0 g fiber)
Protein: 0.3 g
Fat: 0.1 g
Micronutrients: Small amounts of potassium and calcium
Notes: Neutral flavor and clear gel formation when cooled; often preferred for delicate sauces.

Potato Starch

Calories: 357 kcal per 100 g (dry)
Carbohydrates: 88 g (0 g fiber)
Protein: 0.1 g
Fat: 0.1 g
Micronutrients: Trace amounts of vitamin C (lost during processing)
Notes: High amylopectin content yields a smooth, glossy texture.

Corn Starch

Calories: 381 kcal per 100 g (dry)
Carbohydrates: 91 g (0 g fiber)
Protein: 0.3 g
Fat: 0.1 g
Micronutrients: Minimal; small amounts of iron and magnesium
Notes: Widely available; forms a firm gel when cooled.

Rice Starch

Calories: 360 kcal per 100 g (dry)
Carbohydrates: 89 g (0 g fiber)
Protein: 0.2 g
Fat: 0.1 g
Micronutrients: Negligible
Notes: Often used in gluten‑free noodle formulations for its translucent appearance.

Comparative Snapshot

Food	Calories (kcal/100 g)	Protein (g)	Fiber (g)	Notable Micronutrients	Primary Use
Quinoa (cooked)	120	4.4	2.8	Mg, P, Folate, Fe	Whole grain, salads, pilafs
Brown Rice (cooked)	112	2.6	2.0	Mn, Mg, Se	Side dish, stir‑fries
Chickpea Flour (dry)	387	22	10	Folate, Fe, Mg	Baking, batter
Almond Flour (dry)	571	21	10	Vit E, Mg, Ca	Baking, low‑carb recipes
Coconut Flour (dry)	400	20	35	Fe, K, Mn	Baking, thickening
Tapioca Starch (dry)	358	0.2	0	—	Thickening, crisping
Sorghum (cooked)	111	3.3	2.0	Fe, P, Mg	Whole grain, porridge
Buckwheat Flour (dry)	335	13	10	Mn, Mg, Cu	Pancakes, noodles
Teff (cooked)	101	3.8	2.0	Ca, Fe, Mg	Porridge, flatbreads
Arrowroot Starch (dry)	357	0.3	0	—	Clear sauces, desserts

Practical Implications for Nutrient Planning

Protein Considerations

Legume‑based flours (chickpea, lentil) and pseudo‑cereals (quinoa, amaranth) deliver the highest plant‑based protein per serving.
Nut‑based flours (almond) also contribute substantial protein, along with healthy fats.

Fiber Density

Coconut flour and whole‑grain flours (brown‑rice, sorghum) provide the most dietary fiber, supporting satiety and gut health.
Pure starches are essentially fiber‑free; they should be balanced with fiber‑rich foods elsewhere in the diet.

Micronutrient Boosters

Grains such as teff, millet, and sorghum are rich in iron and magnesium, making them valuable for individuals with higher mineral needs (e.g., menstruating people, vegans).
Almond and coconut flours supply vitamin E and potassium, respectively, which are less abundant in many grain‑based products.

Fat Profile

Most grains and starches are low‑fat, whereas nut‑derived flours contribute monounsaturated and medium‑chain saturated fats, offering a different metabolic effect.

Anti‑Nutrient Management

Phytic acid, present in most whole grains, can bind minerals. Simple preparation methods—soaking, sprouting, or fermenting—significantly lower phytic acid levels, enhancing mineral bioavailability without altering the core nutrient composition.

Caloric Density

Nut flours are the most calorie‑dense due to their fat content; portion control is advisable for weight‑management goals.
Starches provide the highest carbohydrate‑to‑calorie ratio, delivering quick energy but limited satiety.

Summary of Key Points

Whole grains (quinoa, amaranth, millet, sorghum, teff) offer a balanced mix of carbohydrates, protein, fiber, and essential minerals, making them the nutritional backbone of a gluten‑free pantry.
Legume‑based flours (chickpea) stand out for protein and fiber, while nut‑derived flours (almond, coconut) add healthy fats and fat‑soluble vitamins.
Pure starches (tapioca, arrowroot, potato) are functionally valuable but nutritionally sparse; they should be paired with nutrient‑dense ingredients.
Micronutrient diversity across these foods helps cover a broad spectrum of vitamins and minerals often lacking in refined wheat products.
Anti‑nutrient awareness and simple preparation techniques can improve mineral absorption, ensuring the theoretical nutrient content translates into practical health benefits.

By familiarizing yourself with the specific nutritional attributes of each gluten‑free grain, flour, and starch, you can craft meals that are not only safe for those avoiding gluten but also rich in the macro‑ and micronutrients essential for long‑term wellness.