Oat Flour vs Whole Wheat Flour: Which Is Better?

In the quest for the perfect healthy flour, two traditional flours often take the spotlight – oat flour and whole wheat flour. These grain-based flours made from oat and wheat have impressive nutritional profiles and interesting baking properties – but the real question is, which is better? Let’s see how they perform in your bake and analyze their nutrition and unique qualities.

Comparing oat flour vs whole wheat flour

	Oat flour	Whole wheat 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	You can substitute 100% for all-purpose, but the bake will be denser and darker. The best mix is 50% whole wheat and 50% of all-purpose flour or pastry flour. Rest for 30 mins after mixing.
Gluten-free?	Yes*	No
Keto-friendly?	No	No
Paleo-friendly?	No	No
Allergens	None	Wheat
Liquid absorbency	High	Medium (a little higher than all-purpose)
Pantry shelf life (unopened/sealed)	2 months	3 months
Best for baking…	Dense baked goods like pancakes, bread, and muffins	Rustic artisanal bread, pancakes, dense cakes

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

While neither oat flour nor whole wheat flour is Keto or Paleo-friendly — in fact, both have won the dubious distinction of inclusion on The Coconut Mama’s list of flours that are not great for Paleo, while whole wheat flour is one of the worst Keto flours — they do have significant differences when it comes to gluten-free diets. While whole wheat flour is a high-gluten flour, oat flour doesn’t have gluten at all (as always, check the label to make sure, but unless there’s a whole lot of other nonsense added in, oat flour should be gluten-free).

This (along with oat flour’s higher liquid absorbency) leads to some baking differences, which I’ll talk about in a few minutes, but more importantly it has significant ramifications for people with allergies. You see, many gluten-free flours (peanut flour, cashew flour, coconut flour) still have other top-nine allergens (in the case of those three, nuts) – but oat flour has none of the above. For this reason, it’s one of the best flours for allergies.

Differences between oat flour and whole wheat flour

The biggest difference between oat flour and whole wheat flour is in their ingredients – oat flour is made from oats, while whole wheat flour is made from wheat. (I’m sure this isn’t a surprise to anyone, given their names.) This difference yields downstream differences in gluten content, allergen-friendliness, liquid absorbency, and baking styles.

For those looking for gluten-free alternatives, oat flour is a clear winner. While both oat flour and whole wheat flour aren’t paleo- or keto-friendly, oat flour is the only one out of the two that is suitable for those sensitive to gluten. It’s also allergen-free, which means it doesn’t contain common allergies like whole wheat flour does with wheat.

If you want to substitute all-purpose flour with one of these flours, you’ll need to use ⅓ cup more oat flour if you’re subbing by cup. When substituting by weight, go for a 1:1 swap. For whole wheat flour, it’s possible to do a 100% swap, but it will result in a denser and darker outcome. The best mix would be to use 50% whole wheat flour and 50% all-purpose and let your mixture rest for 30 minutes.

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 whole wheat flour

To sum up the overall differences, oat flour will give your bake a mild, sweet flavor for a delicate touch, while whole wheat flour brings a more robust, nutty flavor and dense texture. 

Oat flour pairs exceptionally well with moist ingredients like bananas and applesauce, making it ideal for muffins and breads. (This goes double for the fact that oat flour also absorbs lots of liquid, so these liquidy fruits can help prevent a dry bake.) It gives more of a gentle aura to your baked goods thanks to its golden color and tender qualities. But since oat flour is gluten-free, you’ll have to remember to add something to help your bake rise. 

Whole wheat flour is definitely a heartier option that provides a lot of structure. That means it’s best for rustic artisanal loaves and hearty pancakes. With its darker hue, it provides more depth to its appearance. However, due to its denser texture, your products might not rise as much as those made with enriched or white flour. And because your bake may come out a little drier, consider adjusting the liquid in the recipe.

Ingredients in oat flour vs whole wheat flour

Oat flour is made from one single ingredient – ground oats, while whole wheat flour is made from grinding up the entire wheat kernel, including the bran, germ, and endosperm.

Oat flour + whole wheat flour nutritional facts

Per ¼ cup serving	Oat flour	Whole wheat flour
Calories	120	140
Carbs	22 g	27 g
Fiber	3 g	5 g
Sugar	0 g	0 g
Fat	2 g	0.5 g
Protein	4 g	6 g
Glycemic index score	44	59 – 84

As mentioned, both flours can add plenty of nutrition to your baked goods. Both are high in protein and fiber, at 4g of protein and 3g of fiber per ¼ cup for oat flour and 6g and 5g for whole wheat flour. Whole wheat flour is a little higher in calories at 140 vs 120 and in carbohydrates at 27g vs 22g. It also has a higher glycemic index score of 59 – 84 compared to the low 44 with oat flour. (In fact, oat flour is one of the lower glycemic flours out there.) Because whole wheat flour uses the entire wheat kernel, it’s much higher in protein, fiber, and other nutrients compared to enriched flour.

Oat flour vs whole wheat flour storage

Oat flour and whole wheat flour have a similar shelf life of two months and three months, respectively. Oat flour tends to have a slightly shorter one because of its higher natural oil levels.

Oat flour + whole wheat flour alternatives

If, for some reason, you can’t get access to whole wheat flour, the best alternative is white whole wheat flour. It’s the closest in flavor and is budget-friendly and easy to bake with. For a keto or paleo alternative, almond flour is your best bet. If you’re searching for an oat flour alternative, a blend of buckwheat flour and white rice flour will help you achieve a similar consistency and flavor. The best keto or paleo alternative? Coconut flour.

Oat flour vs whole wheat flour: Which is better?

Both flours give me the perfect opportunity to bring a little more wholesome goodness to my baking, and I find that both have their own strengths. I’d say oat flour is my go-to pick for its well-roundedness and an easy swap for all-purpose flour. But this doesn’t discount the amazing qualities that whole wheat flour brings. I love its denser texture and strong flavor for heartier baked goods and rustic creations.

If you’re looking for other flours to experiment with, we’ve broken down 61 different flours for you to take a look at.

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