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steamed rice flour.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

puttu podi

Recipes with steamed rice flour + Add to pantry

SERVING

CALORIES

366

PROTEIN

6.0g

CARBS

80g

FAT

1.4g

FIBER

2.4g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories366kcal—

Protein6.0g12%

Carbohydrates80g29%

Fiber2.4g9%

Sugar0.10g0%

Total fat1.4g2%

Saturated fat0.40g2%

Trans fat0g—

Cholesterol0mg0%

Water11g—

MINERALS

Sodium1.0mg0%

Potassium76mg2%

Calcium10mg1%

Iron0.40mg2%

Magnesium35mg8%

Phosphorus98mg8%

Zinc0.80mg7%

Copper0.10mg11%

Manganese1.2mg52%

Selenium15.1µg27%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.10mg1%

Vitamin K0µg0%

Thiamin (B1)0.14mg12%

Riboflavin (B2)0.02mg2%

Niacin (B3)2.6mg16%

Pantothenic acid (B5)0.80mg16%

Vitamin B60.40mg24%

Folate (B9)4.0µg1%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup142g

1 tablespoon9g

1 teaspoon3g

1 ml0.6g

1 liter600g

HEALTH BENEFITS

Why eat it.

✓A suitable gluten-free alternative for individuals with celiac disease or gluten sensitivity.
✓Easily digestible due to its fine texture and pre-gelatinized starch, making it gentle on the stomach.
✓Provides a quick source of energy from its high carbohydrate content.
✓Naturally low in fat, cholesterol, and sodium.

COOKING TIPS

In the kitchen.

1Ideal for creating chewy, springy, and slightly sticky textures in foods like mochi, dumplings, and certain noodles.
2For best results when making dough, mix with hot or boiling water to activate the starches and create a smooth, pliable consistency.
3Do not substitute 1:1 for regular (raw) rice flour or wheat flour, as its absorbent and textural properties are very different.
4Sift the flour before use to remove any lumps and ensure a smoother final product.

STORAGE

Keep it fresh.

Store in a sealed, airtight container in a cool, dark, and dry place like a pantry for up to 6 months.
For longer-term storage, place the airtight container in the refrigerator or freezer to extend its shelf life and prevent spoilage.

FAQ

Frequently asked questions.

Is steamed rice flour healthy?

Yes, steamed rice flour is a healthy, low-fat source of energy. It is naturally free of cholesterol and sodium, and because it is pre-steamed, it is easier for the body to digest compared to raw grain flours.

How many calories and carbohydrates are in steamed rice flour?

Per 100g, steamed rice flour contains approximately 366 calories and 80g of carbohydrates. It is a high-energy food primarily composed of complex carbohydrates with a small amount of protein (6g).

Is steamed rice flour gluten-free?

Yes, steamed rice flour is naturally gluten-free. This makes it a safe and effective flour alternative for individuals with celiac disease or non-celiac gluten sensitivity.

What is the difference between regular rice flour and steamed rice flour?

Steamed rice flour is made from rice that has been partially cooked via steaming before being ground. This process pre-gelatinizes the starch, resulting in a finer texture and a dough that is more pliable and easier to work with than raw rice flour.

Can diabetics eat steamed rice flour?

Diabetics should consume it in moderation because it is high in carbohydrates and has a high glycemic index. To manage blood sugar levels, it is best to pair it with high-fiber vegetables and lean proteins.

Why is steamed rice flour considered easily digestible?

The steaming process breaks down the starch granules (pre-gelatinization), making them easier for digestive enzymes to process. This makes it an ideal ingredient for infants, the elderly, or those recovering from digestive issues.

What are the most common culinary uses for steamed rice flour?

It is a staple in South Indian and Southeast Asian cuisines, used to make steamed dishes like idiyappam (string hoppers), puttu, and various types of rice dumplings or cakes. Its pre-cooked nature ensures a soft, non-sticky final product.

Can I substitute regular rice flour with steamed rice flour in baking?

You can, but you may need to adjust the liquid content. Steamed rice flour absorbs more water than regular rice flour and produces a softer, more elastic texture, which is excellent for steamed goods but may not provide the 'crunch' required for fried snacks.

Is steamed rice flour good for weight loss?

While it is naturally low in fat (1.4g per 100g), it is calorie-dense and high in carbs. It can be part of a weight loss plan if portioned correctly, but it lacks the fiber found in whole-grain brown rice flour which helps with satiety.

How should I store steamed rice flour to keep it fresh?

Store steamed rice flour in an airtight container in a cool, dry, and dark place. When kept away from moisture and heat, it typically remains fresh for 6 to 12 months.

RECIPES