Oatmeal vs Oat Flour: Calories & Nutrition Showdown



Oatmeal - calories, kcal, weight, nutrition
Oatmeal - calories, kcal, weight, nutrition

Oatmeal vs Oat flour
Nutrition Facts

Oatmeal
Serving size:
  change
tablespoon (12g)glass (240g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Oat Flour
Serving size:
  change
tablespoon (7g)cup (119g)half cup (59.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Oatmeal vs Oat Flour 100g Compare


per 100gOatmealOat flour
Calories68 389
Carbohydrates11.67 g69.92 g
Fat1.36 g6.31 g
Dietary fiber1.7 g10.5 g
Protein2.37 g13.17 g
Water84.03 g8.86 g
Calcium80 mg42.81 mg
Iron5.96 mg3.997 mg
Magnessium26 mg125.3 mg
Phosphorus77 mg34.69 mg
Potassium61 mg373.1 mg
Sodium49 mg3.619 mg
Zink0.62 mg34.69 mg
Vitaminium B2 (riboflavin)0.215 mg0.161 mg
Vitaminium B3 (Niacin)3.025 mg1.945 mg
Vitaminium B60.29 mg0.148 mg
Vitaminium B9 (Folic acid)39 mg0.032 mg
Vitaminium E0.07 mg0.7 mg
Vitaminium K0.4 µg0.003 µg

When it comes to wholesome foods, oatmeal and oat flour stand out as nutrient-rich options that have been cherished for generations. Beyond their well-documented health benefits, these oat-based staples have fascinating backstories and versatile uses that might surprise you. Whether you're a fitness enthusiast, a health-conscious individual, or someone simply looking to enrich your diet, understanding the differences and similarities between oatmeal and oat flour can guide you to make informed dietary choices.

A Spoonful of History and a Dash of Versatility

Oatmeal, traditionally known as porridge, has been a staple breakfast in many cultures around the world. Its origins trace back thousands of years, making it one of the earliest forms of sustenance. Oatmeal is celebrated not only for its comforting texture and taste but also for its adaptability in various recipes, from breakfast bowls to savory dishes.

On the other hand, oat flour is a more recent innovation, a testament to the culinary creativity that seeks to accommodate diverse dietary needs, including gluten sensitivities. Made by finely grinding whole oats, oat flour is a gluten-free alternative to traditional wheat flour, boasting a mild, slightly sweet flavor. It has gained popularity in baking and cooking, offering a nutritious and versatile option for those looking to experiment with gluten-free recipes.

Nutritional Insights

While both oatmeal and oat flour are derived from the same source, their nutritional profiles differ significantly, largely due to their distinct forms and uses. A serving of oatmeal typically contains 68 calories, 11.67 grams of carbohydrates, and a notable 1.7 grams of fiber, making it an excellent choice for a low-calorie, high-fiber breakfast. It's also rich in vitamins and minerals, including calcium and iron, which are crucial for bone health and energy levels, respectively.

Oat flour, with 404 calories per serving, packs more energy, carbohydrates, and fiber (65.7 grams and 6.5 grams, respectively) than its oatmeal counterpart. This makes it an ideal ingredient for energy-dense recipes that require staying power, such as bread and other baked goods. Moreover, it's an excellent source of protein, with 14.66 grams per serving, and magnesium, which is essential for muscle and nerve function.

Choosing Between Oatmeal and Oat Flour

The choice between oatmeal and oat flour depends on your dietary needs, preferences, and culinary goals. Oatmeal is a fantastic option for those seeking a nutritious, filling breakfast that provides sustained energy throughout the morning. Its high water content, at 84.03%, also makes it hydrating, a bonus for your overall health.

Oat flour, with its higher calorie and nutrient density, is better suited for baking and cooking applications. It's particularly beneficial for those on a gluten-free diet, offering a way to enjoy baked goods without the gluten found in traditional flours. Additionally, its higher content of magnesium and protein supports muscle health and recovery, making it a great ingredient for post-workout meals.

Final Thoughts

Both oatmeal and oat flour offer unique benefits and can be incorporated into a balanced diet in various ways. Whether you're starting your day with a warm bowl of oatmeal or baking a batch of gluten-free cookies with oat flour, you're choosing foods that are not only nutritious but also part of a rich culinary tradition. By understanding their differences and nutritional profiles, you can make choices that align with your health goals and dietary preferences, adding both flavor and nutrition to your meals.

Oatmeal 100g

68kcal

Calories source

  • 68% CARBS.
  • 14% PROTEIN
  • 18% FAT

Oat flour 100g

389kcal

Calories source

  • 72% CARBS
  • 14% PROTEIN
  • 15% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

Add comment