Oat Flour Nutrition Facts and Health Benefits

Oat flour nutrition facts

Verywell / Alexandra Shytsman

Oat flour is made with ground oats and most of the time only contains one ingredient—whole grain oats. You can make your own oat flour at home with a high-speed blender or purchase store-bought varieties at some grocery stores. 

Oat flour has a 1:1 ratio for regular flour, so it is often used as a gluten-free substitute in baking. However, not all oats are gluten-free. Though oats do not inherently contain gluten, they are often processed on the same equipment as foods that contain gluten. Due to cross-contamination, people with wheat allergies, celiac disease, gluten sensitivities should look for brands that are specifically labeled “gluten-free.”

The nutrition facts of oats are impressive and oat flour can easily be incorporated into your meal plan. You can use oat flour to make gluten-free and whole-grain pancakes, breads, and other baked goods.

Oat Flour Nutrition Facts

This nutrition information for 1 cup (104g) of oat flour is provided by the USDA.

  • Calories: 420
  • Fat: 9.5g
  • Sodium: 19.8mg
  • Carbohydrates: 68.3g
  • Fiber: 6.8g
  • Sugars: 0.83g
  • Protein: 15.3g


One cup of oat flour contains 68.3g of carbohydrates, 6.8g of which is from fiber. Oats are a nutritious source of complex carbohydrates, which play an important role in boosting and maintaining energy levels.


Oats also are a low-fat food. Less than 10% of the calories in oat flour come from fat. However, oats contain more fat than other whole grains. Although most of the fat in oat flour comes from polyunsaturated and monounsaturated fats, which can help lower the risk of heart disease.


When looking for high-protein foods, you may gravitate toward animal products and legumes. Whole grains like oat flour can also contribute to your daily protein intake with 15.3g of protein per cup. While you are unlikely to consume a cup of oat flour in a sitting, oat flour can be used to make protein-rich recipes.

Vitamins and Minerals

Oats are a rich source of nutrients, so oat flour can be a nutritious addition to your diet. It is especially rich in the following minerals:

  • Copper: 0.44mg
  • Selenium: 34mcg
  • Magnesium: 144mg
  • Manganese: 4.02mg
  • Zinc: 3.2mg
  • Phosphorus: 452mg
  • Iron: 4mg


One cup of oat flour contains 420 calories. Oats are a calorically dense food, so a lot of oat products would need to be consumed to reach a high calorie count. The majority of the calories in oat flour come from complex carbohydrates.

Health Benefits

Oats are known for having a number of potential health benefits. Here are some ways oat flour can impact your health.

May Sustain Energy Levels

Full of complex carbohydrates and fiber, oats are a go-to breakfast food for many because of their energy-boosting benefits. Oats can increase satiety and reduce energy intake, which helps you feel fuller and sustain energy levels for longer.

May Have Cardiovascular Benefits

Whole grains, including oats and oat products, are associated with heart-healthy benefits. One study found that eating oats reduces three markers of cardiovascular risk—LDL cholesterol, non-HDL cholesterol, and apolipoprotein B.

May Aid Weight Loss

Studies have shown that both short- and long-term intake of whole-grain oats has significant effects on weight reduction. While there are many factors that contribute to weight loss, oats are a nutritious and relatively low-calorie food. The fiber in oats increases satiety and energy levels, which can also contribute to weight loss.

May Lower Cholesterol

Part of oats’ heart-healthy benefits includes the cholesterol-lowering effect. Oat-based products like oat flour can improve cholesterol levels and other cardiovascular markers. Researchers believe that oats have a positive effect on cholesterol levels due to the presence of β-glucan.

May Help Manage Diabetes

A diet rich in oats can also have a positive effect on glucose control and lipid profiles in people with type 2 diabetes. Type 2 diabetes can be managed through regular exercise, a healthy diet, and weight management. Consuming whole grains is associated with helping manage type 2 diabetes.


Some people with wheat allergies may be susceptible to oat allergies. One study found that at least 10% of wheat allergy patients also had an allergy to oats. Symptoms of food allergies can include skin rashes, swelling, itching, difficulty swallowing, wheezing, vomiting, and lightheadedness.

Storage and Food Safety

Though oat flour is usually cooked in many recipes, oat flour can be consumed raw because bacteria are destroyed during processing. Oat flour should be stored in an airtight container in a cool, dry place.

If using store-bought oat flour, check the label and use it by the best by date. Homemade oat flour lasts for about 3 months when stored properly.

How to Prepare

To make oat flour at home, you will need whole grain rolled oats and a high-speed blender or food processor. Simply pulverize the oats until they are ground into a fine consistency that resembles regular flour.

Use the ground oats to replace regular flour in a 1:1 ratio. Oat flour is a popular substitute for gluten-free pancakes, crackers, cookies, breads, and other recipes.

9 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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  8. Cleveland Clinic. Food allergies.

  9. The University of Wisconsin-Madison, Division of Extension. The safety of raw oatmeal.

By Lacey Muinos
Lacey Muinos is a professional writer who specializes in fitness, nutrition, and health.