17 Fit Food calories Grains, legumes and flour
Oat flour calories and nutrition facts
Oat flour: 404 kcal per 100 g, protein 14.7 g, fat 9.1 g, carbs 59.2 g. 1 tbsp (10 g): 40 kcal.
Blitz rolled oats in a blender for a minute and you have oat flour, the same thing sold in bags. At about 404 kcal per 100 g, it’s a little richer than wheat flour and high in selenium. It works in pancakes, muffins and cookies, but it can’t form the gluten that yeast bread needs, so it’s usually mixed with other flours.
- Source of protein
- High in fibre
- Very low salt
- High in manganese
- Protein 15%
- Fat 20%
- Carbs 59%
- Other 7%
In everyday portions
- 1 tbsp ≈ 10 g 40 kcal P 1.5 · F 0.9 · C 5.9 g
- Typical serving · 30 g 121 kcal P 4.4 · F 2.7 · C 17.8 g
- 100 kcal is 25 g this much of it gives 100 kcal
- 20 g of protein is 135 g this much to eat for 20 g of protein
- Energy density High 4 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Energy and macros
- Energy 404 kcal 1,690 kJ 20%
- Protein 14.7 g 29%
- Fat 9.1 g 13%
- Carbs available, without fibre 59.2 g 23%
- Fibre 6.5 g
- Salt 0.05 g <1%
Where the calories come from
- Protein 15%
- Fat 20%
- Carbs 59%
- Other 7%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.7 mg 6%
- Vitamin K 3.2 µg 4%
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.692 mg 63%
- Vitamin B2 riboflavin 0.125 mg 9%
- Vitamin B3 niacin 1.5 mg 9%
- Vitamin B5 pantothenic acid 0.201 mg 3%
- Vitamin B6 0.125 mg 9%
- Folate B9 32 µg 16%
- Vitamin B12 0 µg 0%
- Choline 29.9 mg
Minerals
- Potassium 371 mg 19%
- Calcium 55 mg 7%
- Phosphorus 452 mg 65%
- Magnesium 144 mg 38%
- Iron 4 mg 29%
- Zinc 3.2 mg 32%
- Copper 0.437 mg 44%
- Manganese 4 mg 201%
- Selenium 34 µg 62%
- Iodine no data
- Sodium 19 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in fibre
- Very low salt
- High in manganese
- High in phosphorus
- High in vitamin B1
- High in selenium
- High in copper
- High in magnesium
- High in zinc
- Source of iron
- Source of potassium
- Source of folate
Grains, legumes and flour
Among grains, legumes and flours
The category in the 17 Fit catalog: 157 foods. Compared per 100 g.
- 95% More calories than 95% of grains, legumes and flours.
- 86% More protein than 86% of grains, legumes and flours.
- 94% More manganese than 94% of grains, legumes and flours.
- 94% More phosphorus than 94% of grains, legumes and flours.
- 92% More vitamin B1 than 92% of grains, legumes and flours.
Similar in composition
The foods with the nearest calories and macros.
- Quinoa 368 kcal
- Oats 379 kcal
- Egg noodles 384 kcal
- Bran flakes 360 kcal
- Muesli 370 kcal
- Buckwheat flour 335 kcal
More in Grains, legumes and flour
- Granola 489 kcal
- Instant noodles 440 kcal
- Cornflakes 384 kcal
- Baked beans 94 kcal
- Black beans 132 kcal
- Pinto beans 143 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 169741.
Carbs are available carbohydrates, without fibre, as on EU labels.