Oat flour is a whole-grain flour made by grinding oats, used in gluten-free baking. Per 100 g it provides about 389 calories with 69.9 g carbs and 13.2 g protein.
Oat flour is a whole-grain flour made by grinding oats into a fine powder. It has a mild, slightly sweet flavor and is used in baking, pancakes, and as a thickener.
Nutritionally, oat flour is rich in carbohydrates and fiber. Per 100 g it provides about 389 kcal, 69.9 g of carbohydrates, 13.2 g of protein, 6.3 g of fat, and 10.5 g of dietary fiber.
Oats are naturally gluten-free, but oat flour may be processed near wheat, so check the label if you have celiac disease. Use the serving sizes below to estimate portions when logging.
Plan your portion
How much is in your serving of Oat Flour?
Nutrition is per 100 g dry edible wholegrain oat flour. Existing cup90g and half-cup45g estimates have not been verified for this exact preparation; use measured dry gram weights.
Calculated from the per-100-g reference. Values are rounded.
Serving
Weight
Calories
Carbs
Protein
Fat
100 g
100 g
389.1 kcal
69.9 g
13.2 g
6.3 g
1 cup
90 g
350.2 kcal
62.9 g
11.9 g
5.7 g
1/2 cup
45 g
175.1 kcal
31.5 g
5.9 g
2.8 g
Use the weight of the edible portion in the food state shown above.
Energy (kcal)
389.1 kcal
Energy (kJ)
1628.1 kJ
Protein
13.2 g
Carbohydrates
69.9 g
Fat
6.31 g
Dietary fiber
10.5 g
Sodium
3.62 mg
Calcium
42.8 mg
Potassium
373.1 mg
Magnesium
125.3 mg
Iron
3.997 mg
Zinc
2.754 mg
Vitamin B1
0.39 mg
Vitamin B2
0.1613 mg
Vitamin B3
1.945 mg
Vitamin B6
0.1476 mg
Vitamin B7
20.15 µg
Vitamin B9 (folate)
34.69 µg
Questions and answers
Oat Flour nutrition FAQ
How many calories are in oat flour?
Oat flour provides about 389 calories per 100 g. A typical cup (about 90 g) provides roughly 350 calories.
Is oat flour gluten-free?
Oats are naturally gluten-free, but oat flour may be processed near wheat, so check the label if you have celiac disease.
Is oat flour high in fiber?
Yes. Oat flour provides about 10.5 g of dietary fiber per 100 g.
