Oat Flour Grams to Cups
One cup of oat flour weighs 104 grams — lighter than wheat flour because it is simply ground oats, soft and a little fluffy. You can make it at home by blitzing rolled oats in a blender.
Oat flour is naturally gluten-free (use certified oats if that matters) and adds a tender, slightly sweet crumb. It does not behave like wheat flour one-for-one — without gluten it needs a binder or a blend — so weigh it and follow an oat-flour recipe. About 1¼ cups of rolled oats grinds down to 1 cup of oat flour.
1 Cup of Oat Flour in Grams
One cup of oat flour weighs 104 grams. Here are the common cup fractions by weight:
Grams to Cups Converter
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Enter an amount in grams to see the conversion for oat flour.
US customary cup (236.588ml) · 104g per cup
Dedicated conversion guides use the default US customary cup.
Applies to this page only — the database value (104g per US cup) is unchanged.
Oat Flour Density at a Glance
See oat flour among 400 ingredients in the ingredient database.
Oat Flour Conversion Chart
Common gram amounts of oat flour converted to cups and tablespoons:
| Grams | Cups | Tablespoons |
|---|---|---|
| 10g | ⅛ cup | 2 tbsp |
| 15g | ⅛ cup | 2 tbsp |
| 20g | ¼ cup | 3 tbsp |
| 25g | ¼ cup | 4 tbsp |
| 28g | ¼ cup | 4 tbsp |
| 30g | ¼ cup | 5 tbsp |
| 35g | ⅓ cup | 5 tbsp |
| 40g | ⅜ cup | 6 tbsp |
| 45g | ⅜ cup | 7 tbsp |
| 50g | ½ cup | 8 tbsp |
| 56g | ½ cup | 9 tbsp |
| 60g | ⅝ cup | 9 tbsp |
| 65g | ⅝ cup | 10 tbsp |
| 70g | ⅔ cup | 11 tbsp |
| 75g | ¾ cup | 12 tbsp |
| 80g | ¾ cup | 12 tbsp |
| 85g | ⅞ cup | 13 tbsp |
| 90g | ⅞ cup | 14 tbsp |
| 100g | 1 cup | 15 tbsp |
| 110g | 1 cup | 17 tbsp |
| 113g | 1⅛ cups | 17 tbsp |
| 115g | 1⅛ cups | 18 tbsp |
| 120g | 1⅛ cups | 18 tbsp |
| 125g | 1¼ cups | 19 tbsp |
| 130g | 1¼ cups | 20 tbsp |
| 140g | 1⅓ cups | 22 tbsp |
| 150g | 1½ cups | 23 tbsp |
| 160g | 1½ cups | 25 tbsp |
| 165g | 1⅝ cups | 25 tbsp |
| 170g | 1⅝ cups | 26 tbsp |
| 175g | 1⅔ cups | 27 tbsp |
| 180g | 1¾ cups | 28 tbsp |
| 185g | 1¾ cups | 28 tbsp |
| 190g | 1⅞ cups | 29 tbsp |
| 200g | 1⅞ cups | 31 tbsp |
| 220g | 2⅛ cups | 34 tbsp |
| 225g | 2⅛ cups | 35 tbsp |
| 227g | 2⅛ cups | 35 tbsp |
| 230g | 2¼ cups | 35 tbsp |
| 240g | 2⅓ cups | 37 tbsp |
| 250g | 2⅜ cups | 38 tbsp |
| 255g | 2½ cups | 39 tbsp |
| 260g | 2½ cups | 40 tbsp |
| 275g | 2⅝ cups | 42 tbsp |
| 280g | 2⅔ cups | 43 tbsp |
| 300g | 2⅞ cups | 46 tbsp |
| 320g | 3⅛ cups | 49 tbsp |
| 340g | 3¼ cups | 52 tbsp |
| 350g | 3⅜ cups | 54 tbsp |
| 360g | 3½ cups | 55 tbsp |
| 375g | 3⅝ cups | 58 tbsp |
| 390g | 3¾ cups | 60 tbsp |
| 400g | 3⅞ cups | 62 tbsp |
| 410g | 4 cups | 63 tbsp |
| 420g | 4 cups | 65 tbsp |
| 450g | 4⅓ cups | 69 tbsp |
| 454g | 4⅜ cups | 70 tbsp |
| 480g | 4⅝ cups | 74 tbsp |
| 500g | 4¾ cups | 77 tbsp |
| 550g | 5¼ cups | 85 tbsp |
| 560g | 5⅜ cups | 86 tbsp |
| 600g | 5¾ cups | 92 tbsp |
| 650g | 6¼ cups | 100 tbsp |
| 700g | 6¾ cups | 108 tbsp |
| 750g | 7¼ cups | 115 tbsp |
| 800g | 7⅔ cups | 123 tbsp |
| 900g | 8⅔ cups | 138 tbsp |
| 1000g | 9⅝ cups | 154 tbsp |
Dedicated oat flour amount guides link directly; other rows link to the all-ingredient amount chart.
Flours compared by cup weight
Swapping one type for another changes the weight of a cup, so a recipe written in cups is not portable between them:
| Type | 1 cup | vs oat flour |
|---|---|---|
| Oat Flour | 104g | — |
| All-Purpose Flour | 125g | +21g |
| Bread Flour | 127g | +23g |
| Cake Flour | 114g | +10g |
| Whole Wheat Flour | 120g | +16g |
| Almond Flour | 96g | -8g |
| Coconut Flour | 128g | +24g |
| Rye Flour | 102g | -2g |
| Self-Rising Flour | 125g | +21g |
| Semolina Flour | 167g | +63g |
| Buckwheat Flour | 120g | +16g |
| Spelt Flour | 120g | +16g |
Why a cup of oat flour is not always 104g
Scooping the cup straight into the bag compresses the oat flour and can pack up to 135g into the same "1 cup" — about 30% more than the recipe intends. Sifting first has the opposite effect and can leave as little as 88g. Spoon it in loosely and level the top with a straight edge, and a cup lands near 104g. In a recipe calling for four cups, the difference between scooped and spooned is around 124g of oat flour — enough to turn a soft dough stiff.
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Frequently Asked Questions
How many cups is 100g of oat flour?
100 grams of oat flour is about 0.96 cups — just under 1 cup.
How many grams is 1 cup of oat flour?
About 104 grams, lighter than a cup of all-purpose flour (125g).
How do I make oat flour?
Blend rolled or quick oats until powdery — about 1¼ cups of oats makes 1 cup of oat flour (roughly 104g). A blender or food processor is all you need.
Can I replace wheat flour with oat flour?
Not gram-for-gram — oat flour has no gluten and absorbs differently. Use a tested recipe, or replace only about a quarter of the wheat flour to start.