Oat Flour vs Okara Flour: Which Is Better?

You’ll likely have heard of oat flour, but what on earth is okara flour? Okara flour is derived from soybeans as a byproduct of tofu and soy milk production. It’s commonly used in Japanese cuisine and has been cherished for centuries as a versatile ingredient. Today, it’s the battle of a niche flour against the much-loved oat flour—a flour made entirely of ground rolled oats. Let’s see how they compare!

Comparing oat flour vs okara flour

	Oat flour	Okara 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 out 20% of your all-purpose flour for okara flour for added nutrition. Use okara only as the primary flour in recipes designed for it.
Gluten-free?	Yes*	Yes
Keto-friendly?	No	Yes
Paleo-friendly?	No	No
Common allergens	None	Soy
Liquid absorbency	High	High
Pantry shelf life (unopened/sealed)	2 months	18 months
Best for baking…	Dense baked goods like pancakes, bread, and muffins	Dense baked goods like cakes, brownies, quick breads, muffins

*Check the label/ingredients to determine gluten-free status

Differences between oat flour and okara flour

It’s good news for those staying away from gluten: oat flour and okara flour are both gluten-free flours. But while oat flour isn’t paleo- or keto-friendly, okara flour is at least keto-friendly. Oat flour is common-allergen-free, while okara flour won’t be suitable for those with soy allergies.

When substituting all-purpose flour for these flours, oat flour proves to be easier to work with. It accommodates a 1:1 substitution ratio when subbing by weight, and cup substitutions require 1 ⅓ cup for every cup of all-purpose flour. For okara flour, things get a little more complicated, as it can only be used as the primary flour for recipes designed for it. If you must swap with all-purpose, swap out 20% of your all-purpose flour for okara flour for added nutrition.

Note: Always choose certified gluten-free oat flour if you are gluten intolerant since some oats are processed on machinery that also handles gluten.

Baking with oat flour vs baking with okara flour

Oat flour is famed for its dense and chewy texture in baked goods, which is popular for typical recipes like muffins, bread, pancakes, and cookies. It brings a rustic and wholesome quality to any bake and pairs with classic flavors like vanilla, chocolate, and various fruits. On the other hand, okara flour has a unique texture to it, making baked goods a lot more moist and tender. Because of its moisture-retaining properties, it works exceptionally well in cakes, brownies, and muffins. Both flours are high in absorbency, which means you’ll have to keep an eye on your dough or batter to ensure that it’s the right consistency. 

Flavor-wise, oat flour has a warm and inviting quality to it with its subtle nuttiness, while okara flour has an even more subtle flavor that lets it harmonize with a wider range of ingredients like vanilla, chocolate, bananas, berries, and even citrus flavors.

Ingredients in oat flour vs okara flour

While oat flour is simply made by grinding whole oats into a fine powder, okara flour comes from the fibrous pulp left behind after soy milk extraction or tofu production. It’s pulpy in texture but is dried and milled to make okara flour.

Oat flour + okara flour nutritional facts

Per ¼ cup serving	Oat flour	Okara flour
Calories	120	70
Carbs	22 g	12 g
Fiber	3 g	10 g
Sugar	0 g	0 g
Fat	2 g	1 g
Protein	4 g	3.5 g
Glycemic index score	44	Likely moderate

Okara flour is quite similar in protein content to oat flour but has the benefit of being lower in fat (1g vs 2g per ¼ cup), higher in fiber (10g vs 3g), and much lower in carbohydrates (12g). It is considered one of the lowest-calorie flours at just 70 calories per ¼ cup. Oat flour has some great nutrition too, considering its protein and fiber content, and is also low on the glycemic index scale. We don’t have an exact number for okara flour, but it is likely moderate.

Oat flour vs okara flour storage

Oat flour, although typically a pantry staple, has a short storage life of around two months. This is because of its higher oil content which can make it prone to spoilage. In contrast, okara flour has a very long shelf life of approximately 18 months. 

Oat flour + okara flour alternatives

For okara flour, if you’re looking for a versatile all-around option, sticking to all-purpose flour is the best choice for similar functionality. However, if you’re looking for a gluten-free, low-calorie, high-protein, or keto-friendly alternative, soy flour is the way to go. For those following a paleo diet, coconut flour is a good alternative. For oat flour, a blend of buckwheat flour and white rice flour will help mimic the texture and flavor profile. But for a keto or paleo option, coconut flour is the right choice.

Oat flour vs okara flour: Which is better?

So, what’s the verdict? I’d say reach for oat flour if you want a chewy texture and when baking a variety of traditional baked goods, but check out okara flour when you want a moist and tender crumb with the added benefits of sustainability and plant-based nutrition!

Want to start including other flours in your baking roster? Here’s our breakdown of 61 different flours.

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