GF Flours 101

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I've compiled as much nutritional information as I possibly could on the majority of the gluten free goods used in baking.  I used http://skipthepie.org and http://ndb.nal.usda.gov/ndb/foods/list to find the information, and because of this, most of the foods are listed in whole form, not as flours. The data should be very similar for the flours, so you can at least get the idea for their nutritional content.  This list is perfect for comparisons and really to make you think about which flours/grains/nuts would be best nutritionally to use.  It's definitely made me think about what I'm using.

I have the information listed in both percentages and actual weight content in the food, since it may be handy to see it both ways. They are all for a 1 cup serving size (uncooked). If there are flours that aren't listed here that you would like to see, leave me a comment and I'll work on adding it.

Here is the information in a 2-page pdf format: Nutritional Information for GF Grains and Flours

Also, in that file I've listed whether or not the flour/grain, etc. is a complete protein.  To be a complete protein you need the right ratio of essential amino acids present (grams of the specific amino acid to grams of total protein).

Below I have the ratios for each food, so you can see for yourself the ones that are complete proteins, and see which amino acids are deficient in the ones that aren't complete.

The values that are highlighted in yellow are deficient in that particular amino acid.  The columns highlighted in green are complete proteins based on their ratios.
Essential Amino Acidg/g total proteinalmond, blanchedamarantharrowrootbuckwheatchia seeds
Histidine0.0180.0280.0290.0000.0230.034
Isoleucine0.0250.0330.0430.0000.0380.045
Leucine0.0550.0690.0650.0000.0630.081
Lysine0.0510.0280.0550.0000.0510.059
Methionine+Cystine0.0250.0220.0310.0000.0300.029
Phenylalanine+Tyrosine0.0470.0790.0640.0000.0570.098
Tryptophan0.0070.0090.0130.0000.0140.046
Threonine0.0270.0320.0410.0000.0380.043
Valine0.0320.0380.0500.0000.0510.067
Essential Amino Acidg/g total proteincoconut, dried meatcorn, yellowcorn, masa flourfava beansflaxseeds
Histidine0.0180.0220.0300.0310.0260.026
Isoleucine0.0250.0380.0360.0330.0410.049
Leucine0.0550.0720.1230.1210.0760.067
Lysine0.0510.0430.0280.0260.0640.047
Methionine+Cystine0.0250.0180.0390.0410.0210.038
Phenylalanine+Tyrosine0.0470.0490.0900.0760.0740.079
Tryptophan0.0070.0350.0070.0070.0100.016
Threonine0.0270.0110.0380.0290.0360.042
Valine0.0320.0580.0510.0450.0450.058
Essential Amino Acidg/g total proteingarbanzo beansmilletoatspotato flourpotato starch
Histidine0.0180.0270.0210.0240.0240.000
Isoleucine0.0250.0420.0420.0410.0430.000
Leucine0.0550.0700.1270.0760.0620.000
Lysine0.0510.0660.0190.0420.0600.000
Methionine+Cystine0.0250.0260.0390.0430.0260.000
Phenylalanine+Tyrosine0.0470.0780.0830.0870.0790.000
Tryptophan0.0070.0090.0110.0140.0170.000
Threonine0.0270.0370.0320.0340.0410.000
Valine0.0320.0410.0520.0550.0520.000
Essential Amino Acidg/g total proteinquinoarice, brownsorghumtapiocateff
Histidine0.0180.0290.0250.0220.0000.023
Isoleucine0.0250.0360.0420.0380.0000.038
Leucine0.0550.0600.0830.1320.0000.080
Lysine0.0510.0540.0380.0200.0000.028
Methionine+Cystine0.0250.0360.0350.0260.0000.050
Phenylalanine+Tyrosine0.0470.0610.0890.0770.0000.087
Tryptophan0.0070.0120.0130.0110.0000.010
Threonine0.0270.0300.0370.0310.0000.038
Valine0.0320.0420.0590.0500.0000.052

2 comments:

  1. Very helpful info. Thank you for taking the time to do this chart. One can readily see how deficient the white gluten free substitutes are compared to the whole grains and nut flours.

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  2. I am so impressed at your attention to documentation, both through attribution and through scientific explanation. I hope more bloggers follow your model, particularily in the food sensitivity genre -- only be repeated and consistent reference to science will the medical community and the general public learn to accept and apply what we know -- the pervasive and fundamental link between nutrition and all aspects of health -- instead of deriding and minimizing gf issues as just the latest food fad and/or health hysteria... Whew, that was a long-winded way to just say "Thanks!"

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