Carbs in Oat Flour
How many carbs are in oat flour?
Oat Flour has 59.2g net carbs per 100g — 65.7g total carbs minus 6.5g fiber — plus 14.7g protein, 9.1g fat, and 404 calories. That makes oat flour high in net carbs and higher than the typical breads and grain, which averages about 45.2g net carbs per 100g. At this carb count, oat flour is best limited to small portions on keto (usually 20–50g net carbs per day). Values are per per 100 g, sourced from USDA FoodData Central; net carbs are computed by CarbMeNot.
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Oat Flour runs higher in carbs, so portions matter. CarbMeNot tracks every gram from a photo, so you stay under your daily limit without the math.
Last updated June 10, 2026 · Reviewed by Jordan Lee, Nutrition Editor
Values per 100 g.
Is oat flour keto-friendly?
Oat Flour is generally not keto-friendly. It has 59.2g net carbs per 100g (65.7g total carbs − 6.5g fiber). On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
Carbs by serving size
| Serving | Net carbs | Total carbs | Protein | Calories |
|---|---|---|---|---|
| 100 g (3.5 oz) | 59.2g | 65.7g | 14.7g | 404 |
| 1 oz (28 g) | 16.6g | 18.4g | 4.1g | 113 |
How many calories are in oat flour?
Oat Flour has 404 calories per 100g. That's alongside 14.7g protein, 9.1g fat, and 59.2g net carbs per 100g.
Nutrition facts
| Nutrient | Amount (per 100 g) |
|---|---|
| Calories | 404 |
| Total carbs | 65.7g |
| Net carbs | 59.2g |
| Fiber | 6.5g |
| Sugar | 0.8g |
| Sugar alcohols | 0g |
| Protein | 14.7g |
| Fat | 9.1g |
| Sodium | 19mg |
| Potassium | 371mg |
Source: USDA FoodData Central (SR Legacy). Net carbs = total carbs − fiber − sugar alcohols, computed by CarbMeNot.
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Frequently asked questions
- How many carbs are in oat flour?
- Oat Flour has 65.7g of total carbs and 59.2g of net carbs per 100 grams.
- How many net carbs are in oat flour?
- Oat Flour has 59.2g of net carbs per 100 grams (total carbs 65.7g minus 6.5g fiber).
- Is oat flour keto-friendly?
- Oat Flour is generally not keto-friendly. It has 59.2g net carbs per 100g (65.7g total carbs − 6.5g fiber). On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
- How many calories are in oat flour?
- Oat Flour has 404 calories per 100 grams.
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CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.