1 cup (medium) of Oat flour (120 g) has 467 calories. That works out to 389 calories per 100 g. It contains 79.6 g of carbs, 17.6 g of protein, 8.4 g of fat and 12 g of fiber. Its 5.9 mg of Manganese covers 256% of the Daily Value. Its glycemic index is 44 (medium), so it raises blood sugar at a moderate pace.

What is Oat flour?

Oat flour is made by finely grinding oats into a pale, lightly flecked flour. It can replace some or all of the wheat flour in many recipes, though it behaves differently and usually makes a softer, denser bake.

Its mild, slightly nutty flavour works well in pancakes, muffins, cookies and quick breads; it is also stirred into porridge or smoothies. Across English-speaking kitchens, it is a handy way to add whole-grain character to breakfast and home baking. Oat flour is notably high in fibre and provides 14.7 g of protein per 100 g. For a lighter, airier bake, combine it with another flour. If avoiding gluten, choose oats specifically labelled gluten-free, since cross-contamination can occur.

Oat flour Nutrition Facts

Selected: 100 g

389

KCAL / 100G

Carbs

66.3g

· 24% DV

Protein

14.7g

· 29% DV

Fat

· 9% DV

Fiber

10g

· 36% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 69% · Protein 15% · Fat 16%

Oat flour Vitamins & Minerals

Vitamins

0.76mg · 63% DV

1.1mg · 22% DV

0.14mg · 11% DV

Biotin

2.5µg · 8% DV

Minerals

Manganese

5mg · 217% DV

Phosphorus

523mg · 75% DV

Selenium

28µg · 51% DV

Magnesium

177mg · 42% DV

How Nutritious Is Oat flour?

Nutrient density

High

70/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

53/ 100

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.

Oat flour Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Oat flour

To burn the 389 calories in 100 g:

🚶

96min

Walking (5 km/h)

🏃

40min

Running (8 km/h)

🚴

53min

Cycling

🏊

45min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Oat flour Processed?

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.

Does Oat flour Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Oat flour Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Oat flour Fat Profile

SATURATED

1.3g

MONOUNSATURATED

2.2g

POLYUNSATURATED

2.4g

⚖️

Omega 6:3 ratio 20:1

Above the ideal 4:1 (20:1).

Compare Oat flour

🌾vs🍚

Oat flour vs Bulgur Pilaf269 kcal more per 100 g

→🌾vs🍝

Oat flour vs Whole wheat pasta265 kcal more per 100 g

→🌾vs🥖

Oat flour vs Breadstick21 kcal fewer per 100 g

→🌾vs🥯

Oat flour vs Simit49 kcal more per 100 g

→

Foods Similar to Oat flour

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Oat flour

How do you make oat flour at home?

To make oat flour, blend rolled oats in a high-speed blender or food processor until they become a fine powder. Sift it if you want a smoother texture, and grind only what you need if you prefer the freshest flavor.

Can you substitute oat flour for all-purpose flour?

Oat flour can replace some or all of the all-purpose flour in many recipes, but it does not behave exactly the same. It has no gluten, so baked goods may be more tender and crumbly; start with recipes developed for oat flour when possible.

Is oat flour gluten-free?

Oats are naturally gluten-free, but oat flour can pick up traces of wheat, barley, or rye during processing. For someone with celiac disease, choose oat flour specifically certified gluten-free, since ordinary oats may not be safe.

Can oat flour be used to make pancakes?

Yes, oat flour works well in pancakes and gives them a soft, slightly hearty texture. Let the batter stand briefly so the flour can absorb liquid, then add a little more liquid if it becomes too thick to pour.

Does oat flour work for baking bread?

Oat flour can be used in bread, but it will not make a stretchy loaf on its own because it lacks gluten. Combine it with other flours or use a recipe with suitable binders; otherwise, expect a denser loaf that may crumble.

What is the difference between oat flour and ground oats?

Oat flour is simply oats ground finely enough to behave like flour in recipes; “ground oats” can refer to a coarser grind. The finer texture blends more smoothly into batters, while coarser oats leave a noticeable graininess.

Does oat flour need more liquid than wheat flour?

Often, yes: oat flour absorbs liquid readily, and batter can thicken as it rests. Add liquid gradually rather than increasing it all at once, since the amount needed depends on the recipe and how finely the oats were ground.

Can you use oat flour in cookies?

Yes, oat flour makes cookies with a tender, often slightly chewy texture and a mild oat flavor. Because it lacks gluten, cookies may spread or break more easily than wheat-flour versions, so follow a recipe formulated for oat flour.

How should you store oat flour?

Keep oat flour sealed in an airtight container in a cool, dry cupboard, away from heat and moisture. For longer storage, refrigerate or freeze it in a well-sealed container; discard it if it develops a musty or rancid smell.

Can you eat raw oat flour?

It is safer not to eat oat flour raw, because flour can carry harmful microbes and is not necessarily treated to make it ready to eat. Cook it thoroughly in recipes, and avoid tasting uncooked batter made with untreated flour.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026