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Flours and groats: a guide to oat flour, organic barley flour, oat groats and gluten-free sorghum flour
- by Bikash Rai
Oat flour, organic barley flour, oat groats and gluten-free sorghum flour. What they offer and the best ways to use them.
Whole grains keep all three parts of the kernel, the bran, germ and endosperm, which means more fibre, vitamins and minerals than refined grains. Our latest releases cover the whole journey, from the intact oat groat to finely milled flour.
Oat flour and organic barley flour bring a mellow, nutty flavour to pancakes, cookies and bread. Oat groats are for slow porridge and savoury grain bowls. Gluten-free sorghum flour is a mild, versatile base for gluten-free baking. Select a product below to see its profile.
Nutrition profile
Choose a product to read its label. Bars compare each nutrient against the other products in this range.
Oat flour
Whole oats milled into a soft, fine flour. Mild and naturally sweet.
Values per 100g, as listed on our product pages.
Compare all four side by side
| Per 100g | Oat flour | Organic barley flour | Oat groats | Gluten-free sorghum flour |
|---|---|---|---|---|
| Energy (kJ) | 1614 kJ | 1419 kJ | 1559 kJ | 1477 kJ |
| Energy (kcal) | 381 kcal | 336 kcal | 370 kcal | 353 kcal |
| Fat | 8.1g | 2.5g | 7.4g | 2.9g |
| of which saturates | 1.3g | 0.6g | 1.4g | 0g |
| Carbohydrate | 71g | 65g | 59g | 74g |
| of which sugars | 0.3g | 1.2g | 1g | 0g |
| Fibre | 7.8g | 11g | 20g | 8.8g |
| Protein | 11g | 8.2g | 11.9g | 12g |
| Salt | <0.01g | 0.03g | <0.01g | 0g |
Benefits
Why these deserve a place in your cupboard.
Naturally rich in beta-glucan
Oats and barley are naturally rich in beta-glucan, a soluble fibre. It thickens when mixed with liquid, which is what gives porridge and oat-based bakes their creamy, soft texture.
Fibre in every scoop
Oat groats lead the range with 20g of fibre per 100g, followed by organic barley flour at 11g. Fibre supports healthy digestion and helps you feel full for longer.
A gluten-free option
Sorghum contains no gluten, making gluten-free sorghum flour a dependable base for coeliac-friendly baking. It also has the most protein in the range at 12g per 100g.
Organic barley
Our barley flour is certified organic, grown without synthetic pesticides or fertilisers.
Low in sugar and salt
All four have 1.2g of sugars or less and 0.03g of salt or less per 100g, so you stay in control of what goes into your bakes.
Ways to use them
Filter by product to see what each one does best.
Pancakes and waffles
Swap up to half the plain flour for oat flour for a softer, slightly nutty result.
Breads and scones
Swap 25 to 50% of wheat flour for barley flour for a softer, nuttier crumb.
Crepes and brownies
Barley flour gives crepes and brownies a gentle, malty depth.
Savoury grain bowls
Cook like rice, 1 part groats to 3 parts water for 45 to 50 minutes, then use in salads.
Gluten-free baking
Blend with starches like tapioca or potato for cakes, muffins and cookies.
Recipes to try
One recipe for each product. Open a recipe and tick off ingredients as you go.
Oat flour banana muffins
Made with our oat flour
Ingredients
Method
- Heat the oven to 180°C (160°C fan) and line a 12-hole muffin tin.
- Whisk the banana, eggs, butter and honey, then stir in the oat flour, baking powder, bicarbonate of soda, cinnamon and salt.
- Divide between the cases and bake for 20 to 22 minutes until risen and golden.
Barley flour pancakes
Made with our organic barley flour
Ingredients
Method
- Whisk the flour, baking powder and sugar in a bowl.
- Beat in the egg, milk and butter to a smooth, thick batter.
- Cook ladlefuls in a lightly oiled pan for 2 minutes per side until golden.
Nutty oat groat porridge
Soft sorghum flatbreads
Made with our gluten-free sorghum flour
Ingredients
Method
- Mix the flour and salt, then stir in the hot water and oil a little at a time to form a soft dough.
- Once cool enough to handle, knead for 2 minutes and divide into 6 balls.
- Press or roll each out between baking paper and cook in a hot dry pan for 1 to 2 minutes per side.
More from our kitchen
Recipes and guides from our blog for baking with whole grain and gluten-free flours.
Frequently asked questions
What is the difference between oat flour and oat groats?
Oat groats are the whole oat kernel with only the inedible husk removed, cooked like rice or porridge. Oat flour is whole oats milled into a fine powder, ready for baking.
Are your oat flour and oat groats gluten free?
Oats are naturally gluten free, but they are often grown and processed alongside wheat, barley and rye, so they can pick up traces of gluten. If you need to avoid gluten, check the pack for the allergen and cross-contamination warning before using.
Can barley flour replace wheat flour one for one?
Barley flour is low in gluten, so it will not rise like wheat in yeasted bread. Replace up to half the wheat flour, or use it fully in pancakes, cookies and sauces.
Does sorghum flour need xanthan gum?
For cakes and breads a binder helps. Try about ½ tsp xanthan gum or 1 tbsp ground psyllium per 150g of flour. Flatbreads do not need it.
How should I store whole grain flours?
Their natural oils mean they keep less long than white flour. Seal tightly and keep somewhere cool and dark, or in the fridge or freezer for longer storage.
What does organic mean for the barley flour?
The barley is grown and processed to certified organic standards, without synthetic pesticides or artificial fertilisers.
Nutrition values match our product listings. Always check the label on your pack for exact nutrition and allergen information.
