Protein in food · Flours & baking
How much protein is in oat flour?
One cup of oat flour (104 g) has 15 g of protein (421 kcal); 100 g has 14.7 g.
3.6 g protein per 100 kcal · USDA FoodData Central
3.6 g of protein per 100 kcal (15% of its calories): 2.5–5 g is moderate on our scale.
25 g of protein from oat flour alone takes 170 g (about 1⅔ cups) and 687 kcal.
#3 of 9 in Flours & baking for protein per 100 g, #3 for protein per calorie.
Protein per portion
| Portion | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 14.7 g | 404 | 65.7 g | 9.1 g |
| 1 oz (28 g) | 4.2 g | 115 | 19 g | 2.6 g |
| 1 cup (104 g) | 15 g | 421 | 68 g | 9.5 g |
| 1 tbsp (6.5 g) | 1 g | 26 | 4.3 g | 0.6 g |
One cup of oat flour (104 g) is 13% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.
Most of its calories come from carbohydrate: about 65%.
One cup of oat flour (104 g) also has 6.8 g of fiber.
How it compares
The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than all-purpose flour, self-rising flour and chocolate chips and less than whole-wheat flour.
| Food | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Whole-wheat flour | 13.2 g | 340 | 3.9 g |
| Oat flour | 14.7 g | 404 | 3.6 g |
| All-purpose flour | 10.3 g | 364 | 2.8 g |
| Self-rising flour | 9.9 g | 354 | 2.8 g |
| Chocolate chips | 4.2 g | 480 | 0.9 g |
Recipes with oat flour
4 recipes in the Feast Mode library use oat flour, macros computed the same way.
Across the 4 library recipes that use it, a serving has 12 g of oat flour on average, which brings 1.7 g of protein: 9% of the dish’s protein. It carries the most in Strawberry Shortcake Protein Mug Cake, at 12% of the protein.
Questions
How much protein is in a cup of oat flour?
One cup of oat flour (104 g) has 15 g of protein and 421 kcal, with 68 g of carbohydrate and 9.5 g of fat.
How much protein is in 100 g of oat flour?
100 g of oat flour has 14.7 g of protein, 404 kcal, 65.7 g of carbohydrate and 9.1 g of fat (USDA FoodData Central 169741).
Is oat flour a good source of protein?
Moderate protein: 3.6 g of protein per 100 kcal (15% of its calories): 2.5–5 g is moderate on our scale. Getting 25 g of protein from oat flour alone takes 170 g (about 1⅔ cups) and 687 kcal.
Which has more protein, oat flour or all-purpose flour?
Oat flour, with 14.7 g of protein per 100 g against 10.3 g for all-purpose flour. Per 100 kcal: oat flour 3.6 g, all-purpose flour 2.8 g.
Source: USDA FoodData Central, SR Legacy 169741: “Oat flour, partially debranned”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate
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