Know what’s on your plate
Oat flour
Calories & nutrition facts
partially debranned
Nutrition facts
Per 100 g% DV- Calories 404 kcal —
- Protein 15 g 29%
- Carbohydrate 59 g 22%
- Fat 9.1 g 12%
- Saturated fat 1.6 g 8%
- Fibre 6.5 g 23%
- Sugars 0.8 g —
- Sodium 19 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.7 mg 5%
- Vitamin K 3.2 µg 3%
- Thiamin (B1) 0.69 mg 58%
- Riboflavin (B2) 0.13 mg 10%
- Niacin (B3) 1.5 mg 9%
- Pantothenic acid (B5) 0.2 mg 4%
- Vitamin B6 0.13 mg 7%
- Folate (B9) 32 µg 8%
- Vitamin B12 0 µg 0%
- Choline 29.9 mg 5%
Minerals
- Calcium 55 mg 4%
- Iron 4 mg 22%
- Magnesium 144 mg 34%
- Phosphorus 452 mg 36%
- Potassium 371 mg 8%
- Zinc 3.2 mg 29%
- Copper 0.44 mg 49%
- Manganese 4 mg 175%
- Selenium 34 µg 62%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 404 | 15 g | 59 g | 9.1 g |
| 1 × cup | 104 g | 420 | 15 g | 62 g | 9.5 g |
| 2 × cup | 208 g | 840 | 31 g | 123 g | 19 g |
| ½ × cup | 52 g | 210 | 7.6 g | 31 g | 4.7 g |
| 3 × cup | 312 g | 1260 | 46 g | 185 g | 29 g |
| 4 × cup | 416 g | 1681 | 61 g | 246 g | 38 g |
Similar foods
Questions about Oat flour
Can you use oat flour instead of plain flour in baking?
Not as a straight swap in every recipe: oat flour has no gluten, so cakes and biscuits can turn out more crumbly and less springy. Start by replacing about a quarter of the plain flour; for bread, keep a substantial amount of wheat flour for structure.
How do you make oat flour at home?
Blend rolled oats in a powerful blender or food processor until they become a fine powder, stopping to scrape down the sides. Sieve it for a smoother texture, then blend any coarse pieces again.
Can you use oat flour to make pancakes?
Yes. Mix it with egg and milk, then leave the batter to stand for about 10 minutes so the oats absorb liquid; add a little more milk if it becomes too thick. Cook small pancakes in a lightly oiled pan over medium heat, flipping when bubbles appear and the edges look set.
How should you store oat flour?
Keep it in an airtight container in a cool, dry cupboard, away from heat and sunlight. For longer storage, refrigerate or freeze it; bring it to room temperature before opening so condensation does not dampen the flour.
Is oat flour the same as ground oats?
Oat flour is simply oats ground finely; coarse ground oats have a more noticeable, grainy texture. You can make flour from rolled oats at home, but the result may be less finely milled than bought flour.
What can you use instead of oat flour?
Wholemeal oat flour is the closest swap, though its higher fibre content may make a bake denser, so you may need a splash more liquid. For a gluten-free bake, rice flour can work, but it has a different texture and often needs a binding ingredient such as egg.
What does oat flour provide nutritionally?
A 30 g portion provides 2 g of fibre and 4.4 g of protein. It is also high in manganese, with 4 mg per 100 g.
Source: USDA FoodData Central 169741 · per 100 g · carbohydrate per EU label, fibre excluded
