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High fiber, flourless, complex carbs, gluten-free alternative
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of Flourless oat bread (40 g) has 88 calories. That works out to 220 calories per 100 g. It contains 14.4 g of carbs, 3 g of protein, 1.8 g of fat and 2.6 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 slice (medium) · 40 g
88
KCAL / 40G
Carbs
14.4g
· 5% DV
Protein
3g
· 6% DV
Fat
1.8g
· 2% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 14% · Fat 19%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 88 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 128 mg | 6% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 2.6 g | 9% |
| Protein | 3 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 40 g | 88 kcal |
| 1 slice (thin) | 30 g | 66 kcal |
| 1 slice (thick) | 60 g | 132 kcal |
| 1 serving (medium) | 60 g | 132 kcal |
| 2 slice (medium) | 80 g | 176 kcal |
| 100 g | 100 g | 220 kcal |
| 1 piece (small) | 100 g | 220 kcal |
| 1 serving (large) | 120 g | 264 kcal |
| 1 piece (large) | 200 g | 440 kcal |
Calculated from 220 calories per 100 g.
To make flourless oat bread, blend rolled oats into a fine meal, then combine them with a binder such as eggs and a raising agent. Add the wet ingredients, bake the mixture in a loaf pan, and let the loaf cool fully before slicing.
Yes, rolled oats work in flourless oat bread. Blending them first gives the loaf a more even, bread-like crumb; leaving them whole creates a coarser, denser texture. Let the mixture rest briefly so the oats can absorb some moisture.
Flourless oat bread can turn gummy if it is underbaked, too wet, or sliced before cooling. Bake until the centre is set, and allow the whole loaf to cool before cutting so its crumb can firm up.
No, flourless oat bread does not need yeast; many recipes use baking powder for lift instead. Yeast can be used in some versions, but the dough will not behave like wheat dough and may produce a denser loaf.
Yes, you can make flourless oat bread without eggs by using a binder such as ground flaxseed or chia mixed with water. The loaf may be more delicate, so let it cool completely and slice it gently.
Store flourless oat bread only after it has cooled completely, in an airtight container. Because homemade oat loaves can retain moisture, keep it refrigerated if you will not eat it soon, and discard it if you notice mould or an off smell.
Yes, flourless oat bread freezes well. Slice the cooled loaf first, separate slices with baking paper, and seal them in a freezer-safe bag. You can thaw individual slices or toast them straight from frozen.
Not always. Flourless oat bread is usually made without conventional wheat flour, but many recipes blend oats into a fine meal that functions much like oat flour. Check the recipe meaning: “flourless” does not necessarily mean the oats remain whole.
Yes, flourless oat bread can be toasted, although its texture is often denser and more fragile than wheat bread. Use moderate heat and handle the slices carefully; toasting firms the outside and works well before adding savoury or sweet toppings.
Flourless oat bread can be filling because it provides fibre, but it does not cause weight loss on its own. What you spread on it and how much you eat matter too; pair a slice with protein-rich toppings for a more sustaining meal.
Vitamins
B1
0.15mg · 13% DV
B5
0.24mg · 5% DV
Biotin
0.8µg · 3% DV
Folate
8.8µg · 2% DV
Minerals
Manganese
0.72mg · 31% DV
Copper
0.1mg · 11% DV
Phosphorus
72mg · 10% DV
Magnesium
32mg · 8% DV
Sodium
128mg · 6% DV
Potassium ⭐
84mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 88 calories in 1 slice (medium) (40 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Flourless oat bread is made with oats rather than wheat flour, often with ingredients such as eggs, yoghurt or seeds to help hold the loaf together. It is a modern, adaptable style of bread rather than a dish tied to one particular region, and recipes vary in how finely the oats are used.
The crumb is usually moist and fairly dense, with a mild, nutty flavour. Enjoy it toasted at breakfast, or use a slice for an open sandwich with eggs, cheese, avocado or vegetables. Its fibre makes it a satisfying choice, though it may feel heavier than a light, airy loaf. For a lighter meal, keep the topping simple and add fresh vegetables. If you need to avoid gluten, choose oats specifically labelled gluten-free, since cross-contact can occur.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.32g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.64g
Omega 6:3 ratio 17.3:1
Above the ideal 4:1 (17.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.