In this week’s episode of the Nutrition Diva podcast, I reviewed the nutritional benefits of watermelon seed flour in comparison to other gluten- and grain-free flours. You can listen to the episode here and below is a chart showing the nutritional values for several of the most common types.
| 1/4 cup | Calories | Protein (g) | Fat (g) | Sat fat (g) | Carb (g) | Fiber (g) | Calcium (mg) | Potassium (mg) |
|---|---|---|---|---|---|---|---|---|
| Watermelon seed flour | 178 | 9 | 15 | 3 | 5 | 0 | 17 | 207 |
| Almond flour | 160 | 6 | 12 | 0 | 6 | 4 | 72 | 210 |
| Coconut flour | 120 | 6 | 3 | 2 | 18 | 10 | 6 | 600 |
| Cassava flour | 130 | 0 | 0 | 0 | 31 | 2 | 20 | 106 |
| Gluten-free baking flour | 130 | 2 | 0 | 0 | 30 | 1 | 4 | 59 |
| Paleo baking flour | 110 | 4 | 4 | 0.5 | 13 | 3 | 27 | 160 |
| White pastry flour | 120 | 3 | 0.5 | 0 | 26 | 1 | 6 | 58 |
| Whole wheat pastry flour | 110 | 4 | 0.5 | 0 | 23 | 3 | 7 | 111 |
When I heard you say watermelon seed flour didn’t contain the “top 8”- I thought you were going to say the nutrients required to be in wheat flours. If someone uses this flour a lot, they may need to get those B vitamins & iron elsewhere
Gluten free flour is an interesting culinary topic and it surprised me to see just how many variations there are. Coconut flour seems to pack the biggest punch in terms of potassium, so it’ll be interesting to use that in future recipes.