Oat Flour vs Semolina Flour: Which Is Better?

Today, we’re diving right into another flour comparison: oat flour vs semolina flour.

Both flours have intriguing histories and heritages – oat flour dates all the way back to ancient civilizations, and semolina flour being cherished by Mediterranean cultures for thousands of years. Semolina flour is best known for its role in traditional pasta-making and desserts, leaving a mark on culinary history.

Comparing oat flour vs semolina flour

	Oat Flour	Semolina 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	1:1
Gluten-free?	Yes*	No
Keto-friendly?	No	No
Paleo-friendly?	No	No
Allergens	None	Wheat
Liquid absorbency	High	Medium
Pantry shelf life (unopened/sealed)	2 months	1 year
Best for baking…	Dense baked goods like pancakes, bread, and muffins	Moist desserts like halva and semolina cake and things like flatbread that need stretchy dough

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

Differences between oat flour and semolina flour

When it comes to gluten content, oat flour and semolina flour sit on opposite ends of the spectrum. Oat flour is naturally gluten-free, while semolina flour contains gluten, which gives it its characteristic elasticity for pasta and bread-making.

For those on specific diets like keto or paleo, both aren’t recommended due to their higher carbohydrate content. In terms of allergies, the oat flour you’ll find on the shelves is typically gluten-free. Semolina flour is a wheat derivative, so it should be avoided if you have wheat allergies.

If you’re looking to substitute one of these flours for all-purpose in a recipe, you’ll be happy to know both are easy subs. Both are essentially 1:1 or 100% substitutes for all-purpose, except with oat flour, there are considerations. If you’re substituting by weight, it’s a 100% sub, but if you’re substituting by cup, use 1 ⅓ cup of oat flour for every 1 cup of all-purpose.

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 semolina flour

Due to its gluten-free nature, baked goods made with oat flour have a more delicate and crumbly texture compared to those made with traditional wheat flours. Oat flour is especially well-suited for cookies, muffins, pancakes, and quick breads. It adds a subtly sweet and nutty flavor to your treats, giving them an enhanced overall taste. 

The moisture-absorbing qualities of oat flour make it perfect for creating moist and tender baked goods. But since it’s so absorbent, keep in mind that your bake will come out a lot denser, so you might want to combine it with other gluten-free flours or starches to improve the texture.

Semolina flour has amazing versatility in baking. Since it has such a high gluten content, you can expect a more elastic and chewy texture that you’ll want for breads, pasta, and pizza dough. It has a slightly sweet and earthy flavor that adds incredible depth to the flavor of whatever you’re baking. Its coarser texture also helps it keep in some decent moisture.

Ingredients in oat flour vs semolina flour

Oat flour is made from finely ground oats and, in contrast to semolina flour, has a light, powdery texture. It’s commonly a pale beige color and has a soft appearance. Semolina flour is derived from hard durum wheat, giving it that coarse texture and vibrant yellow color.

Oat flour + semolina flour nutritional facts

Per ¼ cup serving	Oat flour	Semolina flour
Calories	120	160
Carbs	22 g	33 g
Fiber	3 g	1 g
Sugar	0 g	0 g
Fat	2 g	1 g
Protein	4 g	6 g
Glycemic index score	44	54 – 66

It’s probably no surprise that semolina flour is the more high-calorie, high-carb option, considering it’s what’s commonly used for things like pasta and flatbread. There’s 33g in just ¼ cup, while oat flour contains 22g. Semolina flour does contain more protein, at 6g compared to 4g in oat, and it also contains a little less fat, at 1g versus 2g. Oat flour has 3g of fiber, making it a better choice if you’re looking to bake some fibrous goods. It’s also the smarter option if you’re watching your blood sugar levels, as it has a lower glycemic index score of 44 compared to semolina flour’s 54 – 66.

Oat flour vs semolina flour storage

Oat flour and semolina flour have very different shelf lives. Oat flour tends to have a shorter storage life of around 2 months, while semolina flour can be stored for up to 12 months. Being derived from oats, oat flour contains natural oils that can turn rancid over time. Semolina flour has a longer storage life due to its lower fat content. With less fat, it doesn’t spoil as easily.

Oat flour vs semolina flour: Which is better?

So, which of the two is better? Oat flour’s gluten-free nature and delicate texture is the right option if you want a lighter, crumbly outcome. If you’re making traditional goods like cookies or muffins, it’s a great way to add a subtle sweet natural flavor. For those baking more off-beat goods like semolina or almond cake, semolina flour will give you the chewy and elastic texture you need.

If you’re looking to get even more experimental with your baking, check out our breakdown of 61 different flours.

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