Flours compare table for Oats

Oat flour is a type of flour made by grinding whole oats or steel-cut oats into a fine powder. It is a versatile and nutritious alternative to traditional wheat flour and is commonly used in various culinary applications.

Flour (100g) Calories Fat Saturated Fat Carbs Sugar Fibre Protein Iron
Almond 571 kcal 50 g 3.6 g 21 g 7.1 g 14 g 21 g 3.57 mg
White wheat 364 kcal 1 g 0.2 g 76 g 0.3 g 2.7 g 10 g 1.17 mg
Whole grain wheat 340 kcal 2.5 g 0.4 g 72 g 0.4 g 11 g 13 g 3.6 mg
Semolina 357 kcal 1.2 g 0.7 g 74 g 2.4 g 4.8 g 12 g 3.43 mg
Buckwheat 335 kcal 3.1 g 0.7 g 71 g 2.6 g 10 g 13 g 4.06 mg
Brown rice 363 kcal 2.8 g 0.6 g 76 g 0.7 g 4.6 g 7.2 g 1.98 mg
White rice 359 kcal 1.3 g 0.1 g 80 g 0.1 g 0.5 g 6.9 g 0.22 mg
Coconut 400 kcal 13 g 13 g 60 g 20 g 33 g 20 g 6.67 mg
Tapioca 349 kcal 0.2 g 0.1 g 85 g 3.5 g 1.2 g 0.6 g 1 mg
Soya (defatted) 330 kcal 1.2 g 0.8 g 38.4 g 18.9 g 17.5 g 47 g 9.2 mg
Corn 361 kcal 3.9 g 0.5 g 76.8 g 0.6 g 7.3 g 6.9 g 2.4 mg
Quinoa 368 kcal 7.5 g 1.6 g 69 g 3.6 g 7 g 10 g 4.8 mg
Millet 375 kcal 3.5 g 0.7 g 74 g 1 g 7 g 11 g 2.5 mg
Flaxseed 534 kcal 42 g 4 g 29 g 2 g 28 g 18 g 5 mg
Red lentils 116 kcal 0.4 g 0.1 g 20 g 1.8 g 7.9 g 9 g 3.3 mg
Psyllium husk 354 kcal 0.6 g 0.1 g 88 g 0.5 g 80 g 1.5 g 16 mg
Oats 389 kcal 0.6 g 1.2 g 66.3 g 0.9 g 10.6 g 16.9 g 4.7 mg
Chia Seeds 486 kcal 30.7 g 3.3 g 42.1 g 0.01 g 34.4 g 16.5 g 7.7 mg
Chickpea 387 kcal 7 g 0.6 g 57 g 0.5 g 11 g 22 g 5 mg

Here are some key characteristics and information about oat flour:

  • Source: Whole Oats: Oat flour is made from whole oats, which are a type of cereal grain.
  • Production: Grinding Process: The production involves grinding whole oats into a fine powder. This can be done at home using a blender or food processor, or commercially through specialized milling processes.
  • Nutritional Profile: High in Fiber: Oats are naturally high in soluble fiber, which is beneficial for digestive health and helps in maintaining satiety.
  • Protein Content: Oat flour contains a moderate amount of protein.
  • Vitamins and Minerals: It provides various vitamins and minerals, including B vitamins, iron, magnesium, and zinc.
  • Gluten-Free: Safe for Gluten-Free Diets: Oat flour is inherently gluten-free, making it a suitable option for individuals with gluten sensitivities or those following a gluten-free diet. However, cross-contamination can occur during processing, so it's important to choose certified gluten-free oat flour if necessary.
  • Flavor and Texture: Mild Flavor: Oat flour has a mild, slightly sweet flavor compared to some other gluten-free flours.
  • Moisture Absorption: It has the ability to absorb moisture, contributing to a moist and tender texture in baked goods.
  • Common Uses: Baking: Oat flour is commonly used in baking to make a variety of goods such as pancakes, muffins, cookies, and bread.
  • Thickening Agent: It can be used as a thickening agent in soups, stews, and sauces.
  • Homemade Oat Flour: DIY Option: Oat flour can be easily made at home by grinding rolled oats or steel-cut oats in a blender or food processor until a fine powder is obtained.
  • Storage: Keep it Dry: Oat flour, like other flours, should be stored in an airtight container in a cool, dry place to prevent spoilage and maintain freshness.

Oat flour is a nutritious and versatile ingredient that adds a unique flavor and texture to a variety of recipes. It's particularly popular in gluten-free and health-conscious cooking, offering an alternative to wheat flour with its distinct nutritional benefits.