1 cup (medium) of Oat Flour (120 g) has 467 calories. That works out to 389 calories per 100 g. It contains 81.2 g of carbs, 15.8 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 oat grains into a soft, pale flour. It has a mild, slightly sweet, grain-like flavour and works well in pancakes, muffins, biscuits and porridge. In oat-growing regions it is a familiar home-baking ingredient; elsewhere, it is often used as an alternative to wheat flour in everyday recipes. Its texture can make batters feel thicker, while baked goods made with it alone may be more tender and less springy.

It brings fibre and some protein to a recipe, with 10 g of fibre per 100 g. Try it in pancakes or combine it with another flour for a lighter, more familiar crumb. Oats are naturally gluten-free, but cross-contact can occur during processing, so check the packaging if you need a certified gluten-free product.

Oat Flour Nutrition Facts

Selected: 100 g

389

KCAL / 100G

Carbs

67.7g

· 25% DV

Protein

13.2g

· 26% 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 70% · Protein 14% · Fat 16%

Oat Flour Vitamins & Minerals

Vitamins

0.76mg · 63% DV

Biotin

8µg · 27% DV

1mg · 20% DV

Folate

56µg · 14% DV

Minerals

Manganese

5mg · 217% DV

Phosphorus

523mg · 75% DV

Selenium

34µg · 62% 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

51/ 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

— Not 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

2.5g

⚖️

Omega 6:3 ratio 20.9:1

Above the ideal 4:1 (20.9:1).

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?

You can make oat flour by blending rolled oats or plain oat groats until they form a fine powder. Sift it for a smoother texture, and grind in batches so the blender does not heat the oats too much.

What can you make with oat flour?

Oat flour works well in pancakes, muffins, cookies, cakes, and quick breads. You can also use it to thicken soups or bind veggie patties. Its mild, slightly nutty flavor is especially suited to breakfast dishes and baked goods.

Can oat flour replace all-purpose flour?

Yes, oat flour can replace some or all of the all-purpose flour in certain recipes, but the result will not always be the same. It contains no gluten and absorbs liquid differently, so baked goods may need a recipe designed for oat flour or adjustments to their binders and liquids.

Is oat flour the same as ground oats?

Yes, oat flour is simply oats ground into a powder. Homemade ground oats may be coarser than packaged oat flour, so the texture can differ in delicate cakes or other recipes that rely on a very fine flour.

Can you make pancakes with oat flour?

Yes, oat flour makes tender, filling pancakes. The batter may thicken as it sits because the flour absorbs liquid, so give it a brief rest and add a little more liquid if it becomes too thick to pour.

Can you make bread with oat flour?

Yes, but bread made entirely with oat flour can be dense and crumbly because oats do not form gluten. Choose a recipe that includes a binder, such as eggs or psyllium, or combines oat flour with other flours for better structure.

Why are oat flour baked goods dense?

Oat flour baked goods can be dense because oat flour has no gluten to trap air and give dough elasticity. It also absorbs liquid, which can make batter thicker; using a suitable binder and following an oat-flour-specific recipe helps improve the texture.

Can you eat oat flour raw?

It is safer to cook oat flour rather than eat it raw. Flour is generally not sold as a ready-to-eat ingredient, so avoid tasting raw batter and use oat flour in pancakes, baked goods, or another dish that is thoroughly cooked.

How should you store oat flour?

Keep oat flour in an airtight container in a cool, dry place away from sunlight and heat. For longer storage, refrigeration or freezing can slow the natural oils in oats from turning rancid; seal it well to keep out moisture and odors.

Is oat flour safe for people with celiac disease?

Some people with celiac disease can tolerate certified gluten-free oat flour, but oats can be contaminated with wheat during growing or processing. Choose oats specifically certified gluten-free, and discuss whether they suit you with your healthcare professional.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026