Oats come in many different forms – two common types are ground oats and oat flour. While they may sound like the same thing, they are not! Ground oats and oat flour are distinct ingredients that are better suited for different purposes, which we’ll get into later… but first, here’s the difference between the two:
While oat flour is simply ground-up oats, the term “ground oats” refers to a specific type of oat, also known as milled oats or Scottish oatmeal, that has been stone-ground into a meal, producing a smooth, creamy porridge texture when cooked.
Comparing ground oats vs oat flour
Ground oats are oat groats (the whole oat with the husk removed) that have been stone ground (not rolled) into a meal, typically used for making oatmeal porridge and chewy homemade granola bars, but can also be used for adding texture to muffins, cookies, or crumbles.
Oat flour, on the other hand, is made by grinding whole oats into a fine powder. This process removes much of the coarser outer layer, resulting in a finer texture that is more similar to traditional wheat flour. Oat flour is perfect for baking, as it creates a smoother, more delicate texture in recipes like cakes, breads, and gluten-free oatmeal raisin cookies.
It’s worth noting that some brands of oat flour may be labeled as “ground oats,” which can be confusing. If you’re unsure, check the ingredients list to see if the product is made from whole oats that have been ground into a fine powder.
What is the difference between ground oats and oat flour?
Ground oats and oat flour are both made from whole oats, but they differ in how they’re processed and the resulting texture they have.
Ground oats are stone ground oat goats. They have a coarser texture and are not as finely ground as oat flour. Oat flour takes oat groats and processes them into a fine powder.
Ground oats are great for adding texture and nutty flavor to recipes, while oat flour creates a smoother texture and works well in many baked goods.
Can you make oat flour by grinding oats?
Oat flour is easy to make at home by grinding oats in a food processor or blender. Here’s how you do it…
To make oat flour, start with whole rolled oats or quick oats (avoid steel-cut or stone-ground oats, as they are too dense). Place the oats in a food processor or blender and pulse until they are ground into a fine powder. Be sure to scrape down the sides of the processor or blender periodically to ensure that all of the oats are evenly ground.
Depending on the texture you’re looking for, you may want to sift the oat flour through a fine mesh strainer to remove any larger pieces of oats that didn’t get fully ground. This will give you a smoother flour that is better suited for baking. Here’s a detailed homemade oat flour recipe including step-by-step instructions.
Nutritional comparison of ground oats vs. oat flour
| Per ¼ cup | Ground oats | Oat flour |
| Calories | 140 | 120 |
| Carbs (g) | 25 | 22 |
| Fiber (g) | 3 | 3 |
| Fat (g) | 2.5 | 2 |
| Protein (g) | 4 | 4 |
| Glycemic index score | 53* | 44 |
*We could not find a source for the glycemic index (GI) of ground oats. This is the GI for steel-cut oats, which are also made from whole oat groats, and is likely very similar to the GI of ground oats.
It’s worth noting that oat flour likely has the same or lower glycemic index values than stone ground oats, depending on the brand. But both have a low glycemic index compared to wheat flour and their high fiber content helps to control blood sugar levels, making ground oats and oat flour good options for people with diabetes or other blood sugar control issues.
Since they both come from whole oats, ground oats and oat flour are pretty similar nutritionally speaking. Both are low in fat but high in carbs. For a low-carb oat product, check out oat fiber.
Both ground oats and oat flour are excellent sources of fiber, protein, and essential vitamins and minerals including iron, zinc, and magnesium.
Both are gluten-free, making them an excellent choice for those with gluten intolerance. (Of course, make sure you check the bag for ground oats and oat flour to make sure it says gluten-free, since some brands may contain traces of gluten.)
One of the big problems with a lot of gluten-free flours is that many are made from top-nine allergens (mostly nuts – think almonds for almond flour, peanuts for peanut flour, cashews for cashew flour, coconuts for coconut flour). That makes them inaccessible to folks who are gluten intolerant and also have a nut allergy. This isn’t an issue for oat flour or ground oats, since oat isn’t a common allergen. For this reason, I consider oat flour one of the best flours for allergies.
(If you’re trying to eat Paleo or Keto, though, you’re out of luck with oat flour – it has too many net carbs to be considered Keto-friendly, and oat is one of the grains banned by the Paleo diet, so it’s not Paleo friendly either.)
Ground oats vs oat flour: Everything you need to know
Both ground oats and oat flour are a great way to incorporate more whole grains into your diet!
Ultimately, the choice between ground oats and oat flour will depend on what you’re making. While ground oats great for breakfast (think oatmeal, muffins, granola bars), oat flour offers a smoother texture and is an excellent choice for gluten-free baking!
FAQ
Ground oats can be substituted for flour in certain recipes, such as those that call for a more rustic or textured finished product, but it may not work as well in recipes that require a finer texture or gluten development, such as bread or cakes.
Ground oats are a great alternative to flour due to their higher nutritional value. Oats contain more dietary fiber, vitamins, minerals, and antioxidants than traditional flour, which helps promote better digestion, heart health, etc. Additionally, ground oats provide a richer texture and nutty flavor in baking recipes than flour does.
Yes, oat flour can be substituted for oats in most recipes. Oat flour provides a smoother, finer texture than rolled oats which is ideal for baking applications like cakes, muffins and breads. Additionally, oat flour offers a more consistent rise and greater stability than rolled oats due to its higher starch content and lack of bran layers. However, oat flour may not be suitable for recipes that require a chewier texture or extra fiber, such as granola bars or breakfast bakes.
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