Now, here’s a fun fact: Did you know that hemp flour comes from the raw seeds of the hemp plant and is also known as hemp protein powder? It’s an alluring earthy flour full of plant-based protein that we’re about to compare to the versatile and wholesome oat flour—made entirely of ground oats.
So, if you’re as curious as I am, join me on this flour-filled journey, where we’ll go deeper into oat flour’s nutty goodness and the intriguing realm of hemp flour. Get ready to discover their uses, qualities, and intriguing facts that will get you experimenting in the kitchen.
Comparing oat flour vs hemp flour
| Oat flour | Hemp flour | |
| Substitution ratio vs all-purpose flour | 100% swap with all-purpose if done by weight. If done by cup, you need 1 ⅓ cup of oat flour for every 1 cup of all-purpose | Swap 25% of the flour in your recipe for hemp flour for extra nutrition, and work your way up or down. Not recommended to swap 100%. |
| Gluten-free? | Yes* | No* |
| Keto-friendly? | No | Yes |
| Paleo-friendly? | No | Yes |
| Common allergens | None | None |
| Liquid absorbency | High | High |
| Pantry shelf life (unopened/sealed) | 2 months | 1 year |
| Best for baking… | Dense baked goods like pancakes, bread, and muffins | Protein-rich baked goods, pancakes, hearty breads, energy bars |
*Check the label/ingredients to determine gluten-free status
Differences between oat flour and hemp flour
You might’ve noticed that it’s recommended to check the label to determine the gluten-free status of both flours. That’s because there can be issues with cross-contamination in processing, so certain varieties of hemp flour or oat flour may or may not be gluten-free. For those following a keto or paleo diet, oat flour won’t be able to accommodate, while hemp flour is both keto- and paleo-friendly.
When you’re swapping these flours with all-purpose flour, there are some differences to keep in mind. Oat flour is an easy 1:1 swap if you’re swapping by weight (1 ⅓ of oat flour for every cup of all-purpose if you’re swapping by the cup), while for hemp flour, it’s not recommended to do a 100% swap. Swap 25% of the flour in your recipe for hemp flour instead.
Both flours also have high liquid absorbency, which means they’ll blend well with other ingredients in your batter.
Baking with oat flour vs baking with hemp flour
Both flours absorb liquid like a sponge, but their outcomes differ quite a bit. Oat flour tends to produce a moist tenderness, while hemp flour gives baked goods a heartier density.
Oat flour is a great choice for classic recipes like muffins, cookies, and quick breads, and it even adds a nice, subtle nutty flavor and fine texture for a smoother consistency. Hemp flour lends a more substantial feel to your bakes and a distinct earthy flavor that pairs well with ingredients like chocolate or nuts. It also tends to add a slight greenish hue to the final product, thanks to its natural pigment. Its textural, taste, and visual appeal is ideal for pancakes, hearty breads, energy bars, and protein-rich baked goods.
Ingredients in oat flour vs hemp flour
My favorite thing about these flours is that they consist of one ingredient and go through minimal processing. Oat flour is made from 100% ground oats, while hemp flour is made from ground up hemp seeds. Thanks to the minimal processing, these flours retain many of the natural nutrients found in their main ingredient.
For those wondering, hemp flour comes from a type of cannabis plant that doesn’t contain enough of the psychoactive chemical THC to make you “high.”
Oat flour + hemp flour nutritional facts
| Per ¼ cup serving | Oat flour | Hemp flour |
| Calories | 120 | 120 |
| Carbs | 22 g | 13 g |
| Fiber | 3 g | 11 g |
| Sugar | 0 g | 1 g |
| Fat | 2 g | 2 g |
| Protein | 4 g | 12 g |
| Glycemic index score | 44 | Hemp seed = 4 |
When it comes to nutrition, oat flour and hemp flour have some similarities and differences. Both are equal in calories, at 120 per ¼ cup and fat content, at 2g per ¼ cup. They are also low on the glycemic index score and in sugar – 0g for oat flour and 1g for hemp flour.
But let’s now talk about where they differ. Hemp flour has three times the protein content, at 12g vs 4g, which is why it’s extremely popular for making plant-based high-protein goodies. It’s also very high in fiber, at 11g vs 3g in oat flour. Another bonus for those watching their carbs is that hemp flour is also low in carbohydrates, at 13g vs 22g, making it keto-friendly. Because hemp flour is made from ground seeds, it’s very high in protein and fiber.
Oat flour vs hemp flour storage
Oat flour and hemp flour have vastly different shelf lives. Oat flour has a shorter storage time of 2 months because of its high natural oil content that can turn rancid over time. This means quality and flavor tend to decline quite quickly. Hemp flour, on the other hand, boasts a great shelf life of around 1 year.
Oat flour + hemp flour alternatives
For hemp flour, sunflower seed flour is a fantastic all-around substitute that has a complementary nutty flavor profile. If you’re following a keto diet, cricket flour, which is low in carbohydrates and high in protein, can be a solid choice.
In terms of oat flour alternatives, a blend of white rice flour and buckwheat flour can work wonders. White rice flour adds a light and fluffy texture, while buckwheat flour lends a nutty flavor. For those following a keto or paleo diet, coconut flour is an excellent choice. And if you’re seeking a high-protein alternative, amaranth flour is your best option.
Oat flour vs hemp flour: What’s the verdict?
Here’s my verdict on the two flours: oat flour is one of my all-time favorites for wholesome goodies like cookies, carrot cake, and muffins. It’s an easy swap for recipes that use all-purpose flour if I want to add a little more character and nutrition to my bakes. But hemp flour is an incredible pantry staple for plant-based high-protein healthy treats like energy bars and breakfast bars. With such a high protein and fiber content, there aren’t many flours that can top it!
If you want to check out other flours to experiment with, we’ve broken down 61 different flours for you in our article.
FAQ
Hemp flour, also known as hemp protein powder, is a flour made from ground hemp seeds. It is a versatile ingredient that adds a unique earthy flavor and a nutritional boost to various baked goods and recipes.
Hemp flour alone doesn’t provide much rise in baked goods because of its denser texture. The good news is you can combine it with other rising agents, like baking powder or yeast, to add to the overall leavening process and help achieve some degree of rise in your recipes.
Oat flour alone does not have the same rising properties as some flours as it lacks gluten. To solve this, you can add other rising agents, such as baking powder or yeast.
Leave a Comment