QUICK ANSWER
How many calories are in oat flour?
The selected partially debranned oat-flour record provides 404 kcal per 100 g. Scale from the matching edible amount and keep other states separate.
404 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Oat flour nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 404 kcal
- Protein
- 14.7 g
- Carbohydrate
- 65.7 g
- Fat
- 9.12 g
- Fibre
- 6.5 g
- Magnesium
- 144 mg
- Phosphorus
- 452 mg
- Manganese
- 4.02 mg
Source: USDA FoodData Central SR Legacy record 169741. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
14.7 g per 100 g. From Oat flour, partially debranned.
Carbohydrate
65.7 g per 100 g. From Oat flour, partially debranned.
Fat
9.12 g per 100 g. From Oat flour, partially debranned.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where oat flour fits in a varied eating pattern.
Magnesium
144 mg per 100 g in the selected USDA record.
Phosphorus
452 mg per 100 g in the selected USDA record.
Manganese
4.02 mg per 100 g in the selected USDA record.
Iron
4 mg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Partially debranned oat flour
Selected dry-flour reference.
Rolled oats
Use the rolled-oat record.
Oat bran
Use the bran product.
Baking mix
Use the exact mix label or full recipe.
PRACTICAL CONTEXT
How oat flour can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion math
At 404 kcal per 100 g, the 30 g example is 121.2 kcal.
Fibre check
The selected record lists 6.5 g fibre per 100 g.
Protein check
The selected record lists 14.7 g protein per 100 g.
Best logging move
Weigh the dry flour before mixing and calculate the finished recipe by total yield.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep dry oat flour in a closed container according to package directions.
After opening or cutting
Protect it from moisture and contamination after opening.
Prepare
Use a clean, dry scoop and observe the package allergen statement.
Safety boundary
Discard flour with visible contamination or an unmistakably off odour; this nutrient record sets no storage duration.
PHOTO LOGGING
How to log oat flour more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Oat flour, partially debranned.
- 02
Use edible grams. Calories are scaled from the selected per-100-g record; named portion weights come from the same local USDA record, while explicitly labelled gram examples are calculated.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Oat flour calorie and nutrition questions
How many calories are in 100 g of oat flour?
404 kcal in the selected Oat flour, partially debranned record.
How much fibre is in oat flour?
6.5 g per 100 g in the selected record.
Which oat flour state does this page use?
Oat flour, partially debranned. State and preparation are part of the answer.
Is this the same as rolled oats?
No. This page uses partially debranned oat flour, while rolled oats are a separate food state.
How are the portion calories calculated?
Each portion is scaled from 404 kcal per 100 g. Named weights come from the selected source record; calculated gram examples are labelled.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Oat flour, partially debranned, per 100 g edible portion. Numeric nutrition claims use the nutrition-reviewed local USDA record. Named portion claims use source-held weights; explicitly labelled gram examples are calculations from the per-100-g record. The nutrient record does not establish storage duration, clinical advice or food-safety limits; use package directions and current authoritative guidance where relevant.
Open USDA FoodData Central SR Legacy record 169741 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.