Nutrition Information


Eggs
Flours
Wheat-Free Flours
Wheat Flours and Gluten-Free Flour Mixes
Non-Flour Products
Gluten-Free Flours, Sorted by Protein Content


For a chart on these products with nutrition information see Nutrition Information, page 2.

Eggs

Nutrition information for eggs

Protein 12.0%
Carb total 0.78%
Sugar 0.24%
Fat total 11%

Flours


Names for the flours were taken as per the Australian manufacturer's labels. In certain cases I included ingredients for clarity but not every package had ingredients; if there is one ingredient and it is obvious form the item's name, the maufacturer is not required to list that ingredient. Some flour names are different from those used in America. In particular it is not clear what the source is for the arrowroot flour.

What is clear to me is that wheat flours are all basically the same but that the key to texture of the final baked product lies in the protein content. Within wheat flours a low-protein (low-gluten) flour will give a soft and crumbly texture like that which is found in a cake. A higher-protein flour will give a chewey texture such as is found in breads, particularly bagels.

I have included all nutrition information that was on the packaging, and I didn't focus solely on protein content.

Many gluten-free flours have a very low protein content, in particular see corn flour (called corn starch in America), arrowroot flour, brown rice flour, rice flour, potato flour. I conclude that these flours need to be mixed with a flour with a higher protein content, such as the soy or besan flour.

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Wheat-Free Flours


Note: some contain gluten

 
 Kilojules
Calories
 Protein % Fat % Carbs %
Sodium mg
Amaranth
1714
410
17.0
6.3
72.5
>5
Arrowroot
1429
342
0.2
0.0
88.7
>5
Barley (contains gluten)
1271
304
8.6
2.4
61.2
>5
Besan/Chick pea (a.k.a. Gram Flour)
1352
323
22.9
2.6
42.4
34.1
Brown rice
1480
354
6.0
1.4
80.7
>5
Buckwheat
1480
354
13.1
2.9
67.5
>5
Corn flour
1500
359
0.3
0.0
88.0
43
Maize meal (a.k.a. corn meal)
1406
336
8.1
2.0
68.9
>5
Millet
1582
378
11.0
4.2
64.3
>5
Potato flour (ingredients: potato starch, sulphur dioxide)
1580
378
0.1
0.1
98.0
>5
Rice
1379
330
6.4
0.8
70.3
>5
Rye flour
1420
339
7.3
1.1
70.4
>5
Rye meal
1230
294
12.8
2.3
54.9
>5
Semolina (fine, medium and coarse)
1380
330
10.0
1.2
66.9
>5
Soya
1720
411
35.7
20.0
15.8
>5
Spelt
1606
384
11.7
5.8
70.5
>5
Wholemeal spelt
1581
378
14.2
2.1
60.0
>5


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Wheat Flours and Gluten-Free Flour Mixes


 
 Kilojules Calories Protein % Fat % Carbs %
Sodium mg
Basco Gluten-Free Bread Mix
990
237
2.2
2.3
50.9
>5
Defiance White Baker's Flour, Bread flour (wheat)
1510
361
11.0
1.2
73.1
>5
Home Brand Plain Flour
1490
356
10.2
1.6
72.6
>5
Lowan Whole Foods Stoneground Wholemeal
1170
280
12.1
2.1
52.4
>5
Orgran Gluten-Free Easy Bake Bread Mix
1520
363
3.0
1.9
82.8
>5
Orgran Gluten-Free, All-Purpose Flour
1560
373
1.4
0.6
87.6
>5
White Wings Plain Flour (wheat)
1490
356
10.0
1.6
72.6
>5
Woolworths Organic plain flour (wheat)
1470
351
9.0
1.2
74.1
>5


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Non-Flour Products


 
 Kilojules Calories Protein % Fat % Carbs %
Sodium mg
Bread improver
1480
354
6.6
12.2
50.7
>5
Citrus pectin
510
122
2.0
0.0
35.0
500
Gelatine
1500
359
88.0
0.0
0.0
250
Soy protein powder (ingredients: soy 72%, maltodextrin, seaweed, xanthan gum, flavor)
1660
397
34.5
12.5
32.5
188
Whey powder (ingredients: whey powder, nonfat milk solids)
1516
362
13.5
1.0
73.5
800
Xanthan gum
1398
334
0.0
0.1
83.1
2700


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Gluten-Free Flours, Sorted by Protein Content


 
Kilojules
Calories
Protein %
Fat %
Carbs %
Sodium mg
Potato flour (ingredients: potato starch, sulphur dioxide)
1580
378
0.1
0.1
98.0
>5
Arrowroot
1429
342
0.2
0.0
88.7
>5
Corn flour
1500
359
0.3
0.0
88.0
43
Brown rice
1480
354
6.0
1.4
80.7
>5
Rice
1379
330
6.4
0.8
70.3
>5
Rye flour
1420
339
7.3
1.1
70.4
>5
Maize meal (a.k.a. corn meal)
1406
336
8.1
2.0
68.9
>5
Barley (contains gluten)
1271
304
8.6
2.4
61.2
>5
Semolina (fine, medium and coarse)
1380
330
10.0
1.2
66.9
>5
=
Millet
1582
378
11.0
4.2
64.3
>5
Spelt
1606
384
11.7
5.8
70.5
>5
Rye meal
1230
294
12.8
2.3
54.9
>5
Buckwheat
1480
354
13.1
2.9
67.5
>5
Wholemeal spelt
1581
378
14.2
2.1
60.0
>5
Amaranth
1714
410
17.0
6.3
72.5
>5
Besan/Chick pea (a.k.a. Gram Flour)
1352
323
22.9
2.6
42.4
34.1
Soya
1720
411
35.7
20.0
15.8
>5


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Flour Weights

Methodology: each flour was measured with a one cup dry measure using a "dip and sweep" three times and weighed each time. Dip and sweep means the flour was emptied into a larger container if necessary, the same measuring cup was dipped into the flour and tapped with a knife to eliminate air holes, then a knife was swept across the top to remove excess. If numbers were widely varying I did an additional measurement. Note that my scale measures in 5 gram increments.

High-gluten flour is an excellent additive to wheat flour when making bagels. It aids in getting the chewey texture with crisp exterior that makes for more yumminess.

Nutrition info for HG Flour per 100g:
kilojules 1693
Protein 78.4g
Fat 5.7g
Carbs 8.7g
Sodium 80mg

I measured water as a control and it is interesting at the broad range of values I got. Since it is a liquid I noticed that I was not consistently achieving a good meniscus on the surface so certainly the amounts of water varied. Part of my thinking on measuring the water was that someone else could weigh the flours they have and we would know how different our measuring cups might be. I have read that different measuring cups are not as accurate as you would think; personal experience carries this out.

Do the weights I came up with parallel your real-world findings on heavy versus light flours? I'm totally not getting what you are talking but it's sort of like reaction- trumps-results: the proof is in the baking. It doesn't really matter what my findings and theory are if it doesn't carry out in the kitchen!

Before measuring I wondered if a heavier flour would have a finer grain--you can get more of it into a cup, but if you look, the rice flours are heavier than the wheat flours and arrowroot is very light. But then the rice are the coarsest and the arrowroot is the finest. I wonder what the findings on corn or potato flour would be ... any volunteers?


Flour Weights
 
 
 
 
Bread flour
140
135
145
Plain flour (a.k.a., all purpose)
140
140
150
145
Rice flour (white)
155
160
160
 
Brown rice flour
135
130
135
 
Arrowroot flour
110
110
110
 
High-gluten flour *
130
130
135
 
Water
235
240
225
235