Calories in Oat flour, partially debranned
Generic food Grains and Pasta
Oat flour, partially debranned contains 404 kcal per 100 g. A typical serving of 1 cup (104 g) provides about 420 kcal.
Roughly 65% of its calories come from carbohydrates, with 20% from fat and 15% from protein (estimated with general energy factors).
That is more energy than the typical item in cereal grains and pasta on FoodFactly, where the median is 360 kcal per 100 g across 252 foods.
100 g provides 175% of the Daily Value for manganese, 62% of the Daily Value for selenium and 58% of the Daily Value for Thiamin (B1).
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 404 kcal | |
| Total fat M | 9.1 g | 12% |
| Saturated fat I | 1.6 g | 8% |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 19 mg | 0.8% |
| Total carbohydrates C | 65.7 g | 24% |
| Dietary fiber M | 6.5 g | 23% |
| Total sugars ? | 0.8 g | |
| Protein M | 14.7 g | 29% |
| Vitamin A M | 0 µg | 0% |
| Vitamin C I | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 0.7 mg | 5% |
| Vitamin K I | 3.2 µg | 3% |
| Thiamin (B1) M | 0.69 mg | 58% |
| Riboflavin (B2) M | 0.13 mg | 10% |
| Niacin (B3) M | 1.5 mg | 9% |
| Pantothenic acid (B5) M | 0.2 mg | 4% |
| Vitamin B6 M | 0.13 mg | 7% |
| Folate (B9) C | 32 µg | 8% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 29.9 mg | 5% |
| Calcium M | 55 mg | 4% |
| Iron M | 4 mg | 22% |
| Magnesium M | 144 mg | 34% |
| Phosphorus M | 452 mg | 36% |
| Potassium M | 371 mg | 8% |
| Zinc M | 3.2 mg | 29% |
| Copper M | 0.44 mg | 49% |
| Manganese M | 4 mg | 175% |
| Selenium I | 34 µg | 62% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 15%
- Carbohydrates 65%
- Fat 20%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein14.7 gin the top quarter of cereal grains and pasta (median 9 g)
- Fiber6.5 gabove the median for cereal grains and pasta (median 3.9 g)
- Sugars0.8 gabove the median for cereal grains and pasta (median 0.64 g)
- Fat9.1 gin the top quarter of cereal grains and pasta (median 1.7 g)
- Saturated fat1.6 gin the top quarter of cereal grains and pasta (median 0.29 g)
- Sodium19 mgin the top quarter of cereal grains and pasta (median 3 mg)
- Protein per 100 kcal3.6 gprotein density, useful for comparing foods with different calorie levels
- Water8.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat I | 2.9 g |
|---|---|
| Polyunsaturated fat I | 3.3 g |
Sugars and starch (3)
| Sucrose ? | 0.5 g |
|---|---|
| Glucose ? | 0.1 g |
| Fructose ? | 0 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) I | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) I | 0 g |
| Linoleic acid (omega-6, 18:2) I | 3.2 g |
| SFA 4:0 I | 0 g |
| SFA 6:0 I | 0 g |
| SFA 8:0 I | 0 g |
| SFA 10:0 I | 0 g |
| SFA 12:0 I | 0.029 g |
| SFA 14:0 I | 0.014 g |
| SFA 16:0 I | 1.4 g |
| SFA 18:0 I | 0.087 g |
| MUFA 18:1 I | 2.9 g |
| PUFA 18:3 I | 0.15 g |
| PUFA 20:4 I | 0 g |
| MUFA 16:1 I | 0.014 g |
| PUFA 18:4 I | 0 g |
| MUFA 20:1 I | 0 g |
| MUFA 22:1 I | 0 g |
| PUFA 22:5 n-3 (DPA) I | 0 g |
Carotenoids (7)
| Beta-carotene I | 0 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin M | 180 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
Other components (12)
| Water M | 8.6 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 2 g |
| Theobromine Z | 0 mg |
| Energy C | 1,688 kJ |
| Vitamin A, IU M | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food I | 32 µg |
| Betaine M | 30.7 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Flour, amaranth | 378 | 13.2 g | 68.8 g | 6.2 g |
| Flour, quinoa | 378 | 11.9 g | 69.5 g | 6.6 g |
| Quinoa, puffed | 398 | 13.5 g | 70.8 g | 6.8 g |
| Oats, puffed | 402 | 14.6 g | 70.6 g | 6.9 g |
| Amaranth, puffed, organic | 385 | 12.1 g | 74.1 g | 4.4 g |
| Oats | 389 | 16.9 g | 66.3 g | 6.9 g |
| Amaranth, flour, pre-gelatinized, organic | 378 | 11.8 g | 73.4 g | 4.2 g |
| Wheat, durum, puffed | 375 | 16.6 g | 70.9 g | 2.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in oat flour?
100 g of oat flour has 404 kcal. 1 cup (104 g): about 420 kcal.
Is oat flour high in protein?
Oat flour contains 14.7 g of protein per 100 g (29% of the 50 g Daily Value), or 15.2 g in 1 cup (104 g). About 15% of its calories come from protein. Compared with other cereal grains and pasta, that is among the highest quarter (median 9 g).
How many carbs are in oat flour?
Oat flour has 65.7 g of total carbohydrates per 100 g, including 6.5 g of fiber and 0.8 g of sugars.
How much fat is in oat flour?
Oat flour contains 9.1 g of fat per 100 g, of which 1.6 g is saturated (8% of the Daily Value).
What vitamins and minerals does oat flour contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (175% DV), selenium (62% DV), Thiamin (B1) (58% DV), copper (49% DV) and phosphorus (36% DV). The full list is in the vitamins and minerals table above.
How much sodium is in oat flour?
100 g contains 19 mg of sodium, 0.8% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169741. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.