Ingredient swap
Rolled Oats vs Whole Wheat Flour
Rolled Oats has 13.2 g protein and 379 calories per 100 g; whole wheat flour has 13.2 g and 340. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of rolled oats (90 g) ≈ ¾ cup of whole wheat flour.
Side by side
| Per 100 g | Rolled Oats | Whole Wheat Flour |
|---|---|---|
| Calories | 379 | 340 better |
| Protein | 13.2 g | 13.2 g |
| Carbs | 67.7 gbetter | 72 g |
| Fat | 6.5 g | 2.5 g |
| Fiber | 10.1 g | 10.7 gbetter |
| Sugar | 1 g | 0.4 gbetter |
| Sodium | 6 mg | 2 mgbetter |
| 1 cup weighs | 90 g | 120 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use whole wheat flour instead of rolled oats?
Swap by weight, not by cup: 1 cup of rolled oats (90 g) ≈ ¾ cup of whole wheat flour.
Which has more protein?
Rolled Oats, with 13.2 g per 100 g versus 13.2 g.
Which has fewer calories?
Whole Wheat Flour, with 340 calories per 100 g.