✦ Highest beta-glucan of common flours ✦ Complete protein with lysine ✦ Manganese and magnesium ✦ Lower GI baking

Whole grain oat flour is milled from whole oat groats, retaining all the bran, germ, and endosperm. It is the flour richest in beta-glucan soluble fibre among common options, and also provides manganese, phosphorus, magnesium, and a complete protein with good amounts of lysine. It is naturally gluten-free but often cross-contaminated — check for certified gluten-free if needed.

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Preparation note

Oat flour produces moist, dense baked goods; use up to 25-30% in wheat-flour recipes or combine with a binding agent (psyllium, flaxseed) in gluten-free baking.

Sources: CoFID 2021

Macronutrients per 100g

389
kcal
Energy
13.2
g
Protein
59.4
g
Carbs
7.35
g
Fibre
6.31
g
Fat
0.01
g
Salt

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per typical serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Conversely, watermelon has a high GI (72) but a low GL (4) because a normal portion contains very few carbs. Always read both together.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Glycemic Index & Load

55
GI Score
🟢 Low GI
16
GL / Serving
Medium Load

Low GI food — causes a slow, steady rise in blood sugar. Ideal for sustained energy, blood glucose control, and reducing insulin demand.

Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A moderate GL — portion size matters here.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 373 mg 19%
Phosphorus 372 mg 53%
Molybdenum 125 µg 251%
Magnesium 125 mg 33%
Calcium 42.8 mg 5%
Selenium 38.2 µg 69%
Folate 34.7 µg 17%
Iron 4.00 mg 29%
Manganese 3.26 mg 163%
Zinc 2.75 mg 28%
Niacin (B3) 1.95 mg 12%
Copper 0.443 mg 44%
Thiamin (B1) 0.390 mg 35%
Riboflavin (B2) 0.161 mg 12%
Vitamin B6 0.148 mg 11%
Biotin (Vitamin B7) 20.2 µg 40%

* % Daily Value is the proportion of an adult EU Nutrient Reference Value (NRV) supplied by 100g of this food. NRVs are the labelling standard — the same basis as the “%RI” figures printed on food packaging — so these percentages are directly comparable with a shop label. They are a single adult figure and do not vary by age or sex, which is why they sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg where the UK RNI is 40mg. When Nutriofia assesses your own intake in the reports and trackers, it uses the age- and sex-specific UK values instead.

Fibre is shown without a percentage. Our fibre values use the UK Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two are measured differently and a single percentage would mislead. How we source and normalise our data →

Sources: CoFID 2021
Grains & Cereals Flour High fibre High protein 🇺🇸 USDA FDC 2025