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Oat Flour

Oat Flour

EverydayDry

Oat flour is a whole grain flour made by finely grinding rolled or steel-cut oats, retaining the bran and germ for enhanced nutritional value. Naturally gluten-free (though cross-contamination risks require verification), it provides significantly more fiber and protein than refined wheat flour, including heart-healthy beta-glucans. With a mild, slightly sweet flavor, it adds moisture to baked goods like pancakes and muffins but often requires binding agents like eggs or xanthan gum due to its lack of gluten elasticity.

Macro Impact

A 0.33 cup serving contains 156 calories, 6g protein, 27g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 156 calories?
Walking3.5 mph, moderate pace
36 min
YogaModerate effort, gentle pace
27 min
SwimmingModerate effort, freestyle
20 min
Biking12-14 mph, moderate effort
16 min
StairsStair climbing, moderate pace
18 min
Running5 mph (12 min/mile)
13 min

Nutrition Facts

Serving size0.33 cup (40 g)
Amount per serving
Calories156
% Daily Value*
Total Fat3g
4%
Saturated Fat0.6g
3%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat1g
Cholesterol0mg
0%
Sodium4mg
0%
Total Carbohydrate27g
10%
Dietary Fiber4g
14%
Total Sugars0.5g
Includes Added Sugars0g
0%
Protein6g
Vitamin D0mcg
0%
Calcium20mg
2%
Iron2mg
12%
Potassium147mg
3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
27 / 275 g
10%
Fiber
4 / 28 g
14%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
3 / 78 g
4%
Monounsaturated
1 / 31 g
4%
Polyunsaturated
1 / 23 g
5%
Saturated
1 / 23 g
3%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
6 / 80 g
7%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
0%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
18%
Riboflavin, B2
0 / 1 mg
5%
Niacin, B3
1 / 15 mg
4%
Pantothenic Acid, B5
0 / 5 mg
9%
Pyridoxine, B6
0 / 1 mg
4%
Biotin, B7
8 / 30 mcg
27%
Cobalamin, B12
0 / 2 mcg
0%
Folate
13 / 400 mcg
3%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
20 / 1k mg
2%
Copper
0 / 1 mg
19%
Iron
2 / 13 mg
16%
Magnesium
53 / 370 mg
14%
Manganese
1 / 2 mg
67%
Phosphorous
156 / 700 mg
22%
Potassium
147 / 3k mg
5%
Selenium
15 / 55 mcg
28%
Sodium
4 / 2.3k mg
0%
Zinc
1 / 10 mg
13%
Chromium
0 / 30 mcg
0%
Molybdenum
50 / 45 mcg
111%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
4 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Flour, oat, whole grain. USDA Foundational Foods. FDC ID 2261421.
  2. 2.Grains, oat flour, whole-grain. Canadian Nutrient File. Food ID 6275.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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