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.
See how this score is calculated, build a plate around carob flour, or compare it with another food.
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 79Original analysis by NutriVerdict
In the kitchen and how to use it
Carob flour is a fine, dark brown powder ground from dried, roasted carob pods, with a naturally sweet, faintly chocolatey and slightly fruity flavor that needs no added sugar to taste rich. It is most often used as a cocoa powder substitute in baking, stirred into cakes, cookies, and brownies, or whisked into milk or a milkshake-style drink for a caramel-like sweetness. Because it is naturally sweet and doesn't contain the bitterness of cocoa, many bakers cut back on added sugar when substituting carob flour into a recipe, and it also thickens sauces and smoothies given its high fiber content.
Store carob flour in an airtight container in a cool, dry pantry, where it keeps well for many months without refrigeration. A cup provides 222 calories with a striking 39.8 grams of fiber, covering 142% of the daily value, making it one of the most concentrated fiber sources in the pantry; it also naturally contains 49.1 grams of sugar per cup, so portion size matters when baking with it. It contributes calcium at 27% of the daily value and potassium at 18%, and at only 35 milligrams of sodium per cup, it is a low-sodium way to add both sweetness and fiber to baked goods or a warm drink.
Frequently asked questions about carob flour
How many calories are in carob flour?
Carob flour has 222 calories per cup (103 grams), along with 39.8 grams of fiber and 49.1 grams of naturally occurring sugar.
Is carob flour a good source of fiber?
Yes, a cup of carob flour provides fiber at 142% of the daily value, one of the highest fiber contents of any pantry ingredient.
How is carob flour used in cooking?
It is typically used as a naturally sweet substitute for cocoa powder in baking or stirred into milk for a caramel-like drink.