Carob flour
FDC 173755cup (103 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 79 · +16 vs Legumes & beans medianCarob flour scores 79 of 100, a Strong rating and rank 17 of 60 in the legumes and beans category. Its fiber content is exceptional, an excellent 142% DV, and it also delivers excellent calcium at 27% DV, plus good potassium at 18% DV and good iron at 16% DV, an unusually broad nutrient profile for a flour.
Carob flour is used as a cocoa substitute in baking and smoothies, valued for its naturally sweet, chocolate-like flavor without the caffeine of cocoa powder. A cup (103 g) brings 39.8 g of fiber, but it's also high in sugars at 49.1 g per 100 g, so portions are worth measuring for anyone watching total sugar intake.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | 11% |
| Total fat | 0.65 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 35 mg | 2% |
| Carbohydrate | 89 g | 32% |
| Dietary fiber | 40 g | 142% |
| Sugars | 49 g | |
| Protein | 4.6 g | 9% |
| Potassium | 827 mg | 18% |
| Calcium | 348 mg | 27% |
| Iron | 2.9 mg | 16% |
| Magnesium | 54 mg | 13% |
| Vitamin C | 0.2 mg | 0% |
| Vitamin A | 1 µg | 0% |
| Vitamin E | 0.63 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 229 kcal | 11% |
| Total fat | 0.67 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 36 mg | 2% |
| Carbohydrate | 92 g | 33% |
| Dietary fiber | 41 g | 146% |
| Sugars | 51 g | |
| Protein | 4.8 g | 10% |
| Potassium | 852 mg | 18% |
| Calcium | 358 mg | 28% |
| Iron | 3 mg | 17% |
| Magnesium | 56 mg | 13% |
| Vitamin C | 0.21 mg | 0% |
| Vitamin A | 1 µg | 0% |
| Vitamin E | 0.65 mg | 4% |
Source: USDA FoodData Central · Public domain
FDC 173755Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the legumes & beans median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Soy protein concentrate, produced by acid washDensity 80 vs 79Soy flour, full-fat, roastedDensity 81 vs 79Mung beans, mature seeds, rawDensity 82 vs 79