Oat Flour: Grams to Cups
1 cup of oat flour = 92 grams
One US cup of oat flour weighs 92 grams. One 250 ml metric cup — the one used in the UK, Australia, New Zealand and Canada — holds 97 grams. To convert any weight, divide the grams by the figure for your cup.
Oat flour weighs 92 g per cup (King Arthur Baking). Homemade oat flour, blitzed from rolled oats in a blender, is fluffier and can be a little lighter until it settles.
Making it and measuring it
You can make oat flour by blending rolled oats until fine. Because a cup of rolled oats weighs about 90 g and a cup of oat flour about 92 g, one cup of oats gives you almost exactly one cup of flour once it settles — freshly blended it will look like more.
Measure homemade oat flour after it has sat for a minute, or weigh it. Store-bought oat flour is milled finer and is more consistent from cup to cup.
Baking with it
Oat flour has no gluten-forming proteins, so it works best in muffins, pancakes and cookies, or blended with wheat flour at up to about a third of the flour weight. Oats are naturally gluten-free but often cross-contaminated; buy flour labelled gluten-free if that matters.
Oat flour against wheat flour, gram for gram
Weight for weight, oat flour absorbs a little more liquid than all-purpose flour and gives a softer, more tender crumb with a toasty flavour. Because a cup of oat flour weighs 92 g against 125 g for all-purpose, a cup-for-cup swap quietly uses about a quarter less flour — another reason to convert by weight when you adapt a recipe.
Where the 92 g figure comes from
- King Arthur Baking ingredient weight chart: Oat Flour, 1 cup = 92 g (chart)
This site uses 92 g per US cup of oat flour, spooned and levelled. References checked September 2026.
How many cups is X grams of oat flour?
| Grams | US cups | Metric cups | Tablespoons | Ounces |
|---|---|---|---|---|
| 25 g oat flour | ¼ | ¼ | 4.35 | 0.88 |
| 50 g oat flour | ½ | ½ | 8.7 | 1.76 |
| 75 g oat flour | ⅞ | ¾ | 13.04 | 2.65 |
| 100 g oat flour | 1⅛ | 1 | 17.39 | 3.53 |
| 110 g oat flour | 1¼ | 1⅛ | 19.13 | 3.88 |
| 120 g oat flour | 1⅓ | 1¼ | 20.87 | 4.23 |
| 125 g oat flour | 1⅜ | 1¼ | 21.74 | 4.41 |
| 130 g oat flour | 1⅜ | 1⅓ | 22.61 | 4.59 |
| 140 g oat flour | 1½ | 1½ | 24.35 | 4.94 |
| 150 g oat flour | 1⅝ | 1½ | 26.09 | 5.29 |
| 170 g oat flour | 1⅞ | 1¾ | 29.57 | 6.00 |
| 175 g oat flour | 1⅞ | 1¾ | 30.43 | 6.17 |
| 200 g oat flour | 2⅛ | 2.06 | 34.78 | 7.05 |
| 225 g oat flour | 2½ | 2⅓ | 39.13 | 7.94 |
| 240 g oat flour | 2⅝ | 2½ | 41.74 | 8.47 |
| 250 g oat flour | 2¾ | 2⅝ | 43.48 | 8.82 |
| 275 g oat flour | 3 | 2⅞ | 47.83 | 9.70 |
| 300 g oat flour | 3¼ | 3⅛ | 52.17 | 10.58 |
| 350 g oat flour | 3¾ | 3⅝ | 60.87 | 12.35 |
| 400 g oat flour | 4⅓ | 4⅛ | 69.57 | 14.11 |
| 450 g oat flour | 4⅞ | 4⅝ | 78.26 | 15.87 |
| 500 g oat flour | 5⅜ | 5⅛ | 86.96 | 17.64 |
How to measure oat flour accurately
The 92 g figure assumes the spooned-and-levelled method: spoon the oat flour into a dry measuring cup and sweep the top flat with a straight edge. Scooping the cup through the bag compacts it and gives a heavier cup.
- 1 US cup of oat flour = 92 g
- 1 metric cup (250 ml) of oat flour = 97 g
- ¾ cup = 69 g
- ½ cup = 46 g
- ⅓ cup = 31 g
- ¼ cup = 23 g
- 1 tablespoon = 5.8 g
Frequently asked questions
How many cups is 100 grams of oat flour?
100 grams of oat flour is about 1⅛ US cups, based on 92 g per cup, or 1 metric cups.
How many grams in a cup of oat flour?
One US cup of oat flour weighs 92 grams. A 250 ml metric cup holds 97 grams.
How many cups is 250 grams of oat flour?
250 grams of oat flour is about 2¾ US cups, or 2⅝ metric cups.
Does a UK cup of oat flour weigh the same as a US cup?
No. A UK, Australian or Canadian metric cup is 250 ml against the US 236.6 ml, so it holds about 5.7% more — 97 g of oat flour rather than 92 g.
How many tablespoons is 100 grams of oat flour?
100 grams of oat flour is about 17.39 tablespoons.
You may also find these useful: Almond Flour grams to cups, Gluten-Free Flour Conversions and Oat Flour.