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How much protein is in flour, oats and seeds per 100 g?

Soya flour has 35.8 g of protein per 100 g, wheat flour 9.6 g and oat flakes 13.3 g. Protein and calories for 17 flours, grains and seeds.

By Bravoora teamPublished 21 October 2026Sources checked 13 October 20267 min read

Soya flour and the seeds carry the most protein; the seeds carry the most calories too. Data: CIQUAL (ANSES), via Bravoora’s dictionary.

Key takeaways

Per 100 g, soya flour has 35.8 g of protein, wheat germ 27.2 g, sunflower seed 21.3 g, oat flakes 13.3 g and wheat flour 9.6 g (CIQUAL figures).
For the calories, soya flour, wheat germ and wheat bran give the most protein: 8.0, 7.4 and 5.5 g per 100 kcal.
Four of the five seeds carry more calories than any flour, grain or bran here, 491 to 638 kcal per 100 g, because they are rich in fat.
Rice flour, corn flour, buckwheat flour and chestnut flour carry no listed allergen; the wheat and oat foods carry gluten, soya flour soy and sesame seeds sesame.
A 40 g bowl of oat flakes works out at about 146 kcal and 5.3 g of protein.

The short answer

Soya flour has the most protein of the 17 common flours, grains and seeds here: 35.8 g per 100 g, for 446 kcal. Wheat germ has 27.2 g and sunflower seed 21.3 g; wheat flour has 9.6 g for 340 kcal. Sunflower seed carries the most calories, 638 kcal per 100 g.

Which flour, grain or seed has the most protein per 100 g?

Soya flour, with 35.8 g per 100 g, then wheat germ (27.2 g) and sunflower seed (21.3 g)^[1]. The figures are the ones Bravoora’s dictionary shows on each food’s page, from CIQUAL, the French food composition table^[2]. The everyday flours sit far lower: wheat flour 9.6 g, rice flour 7.6 g.

Energy and protein per 100 g, from the CIQUAL table, with the allergen each food carries and the products that list it in Open Food Facts
Food	Energy per 100 g	Protein per 100 g	Protein per 100 kcal	Allergen	Products
Soya flour	446 kcal	35.8 g	8.0 g	Soy	14,686
Wheat germ	368 kcal	27.2 g	7.4 g	Gluten	2,308
Sunflower seed	638 kcal	21.3 g	3.3 g	None listed	14,460
Flax seed	491 kcal	20.2 g	4.1 g	None listed	13,386
Poppyseed	551 kcal	19.7 g	3.6 g	None listed	3,352
Sesame seeds	587 kcal	17.6 g	3.0 g	Sesame	13,664
Chia seed	442 kcal	16.5 g	3.7 g	None listed	4,890
Oat bran	359 kcal	15.8 g	4.4 g	Gluten	1,863
Wheat bran	279 kcal	15.4 g	5.5 g	Gluten	7,080
Oat flakes	364 kcal	13.3 g	3.7 g	Gluten	20,229
Quinoa	354 kcal	13.2 g	3.7 g	None listed	7,892
Buckwheat flour	348 kcal	11.5 g	3.3 g	None listed	2,702
Wheat flour	340 kcal	9.6 g	2.8 g	Gluten	211,706
Corn	346 kcal	8.1 g	2.3 g	None listed	69,336
Rice flour	355 kcal	7.6 g	2.1 g	None listed	43,695
Corn flour	361 kcal	6.2 g	1.7 g	None listed	25,190
Chestnut flour	360 kcal	5.7 g	1.6 g	None listed	277

Which give the most protein for their calories?

Soya flour, wheat germ and wheat bran: 8.0, 7.4 and 5.5 g of protein for every 100 kcal, worked out from the CIQUAL figures^[1]. For a weight goal that is the number to compare, because it says how much protein each calorie brings.

The seeds drop down this list: rich in protein, they are richer still in fat. Sunflower seed has 55.5 g of fat per 100 g and sesame seed 49.7 g, so they bring 3.3 and 3.0 g of protein per 100 kcal, against wheat flour’s 2.8 g and soya flour’s 8.0 g.

How do the common flours compare?

Apart from soya flour, at 446 kcal, they sit between 340 and 361 kcal per 100 g; protein is where they differ: soya flour 35.8 g, buckwheat flour 11.5 g, wheat flour 9.6 g, rice flour 7.6 g, corn flour 6.2 g and chestnut flour 5.7 g^[1].

For an allergy household the family matters as much as the numbers: rice flour, corn flour, buckwheat flour and chestnut flour carry no listed allergen in Bravoora’s dictionary, while wheat flour is made from a gluten cereal and soya flour is soy^[2]. A flour not made from a gluten cereal can still meet wheat in the mill, so the “may contain” line counts too; the gluten guide explains the gluten-free claim.

How do you turn per-100 g figures into a portion?

Multiply by the grams you eat and divide by 100. A 40 g bowl of oat flakes is 364 × 40 ÷ 100, about 146 kcal, with 5.3 g of protein^[1]. Seeds are worth weighing too: at 442 to 638 kcal per 100 g, a small handful adds up.

The CIQUAL figures are for the food itself, raw or as sold dry; cooking with water changes the weight, not the protein in what you measured.

What else do the figures show?

Wheat flour is on the most products of the 17, 211,706 in Open Food Facts, then corn (69,336), rice flour (43,695) and corn flour (25,190)^[3].
Fibre per 100 g ranges from 2.6 g in corn flour to 42 g in wheat bran^[1].
Wheat flour’s figures are for CIQUAL’s wheat flour, type 110, the closest entry in the table^[1]^[2].

Method: energy, protein, fat and fibre per 100 g from CIQUAL (CALNUT 2020 edition), as Bravoora’s dictionary shows them on each food’s page, read on 13 October 2026^[1]^[2]; protein per 100 kcal worked out from those two figures; product counts from the Open Food Facts export^[3]. Contains information from Open Food Facts, which is made available here under the Open Database License (ODbL)^[4].

Which words on a nutrition label tell you energy and protein?

Energy: in kcal and kJ; wheat flour is 340 kcal, or 1,440 kJ, per 100 g.
Protein: grams per 100 g, and on many packs per serving too.
Per 100 g: the figure to compare between packs; per serving: the figure for what you eat.
Fat, of which saturates: 30.7 g to 55.5 g of fat per 100 g in the seeds here, 1.5 g in wheat flour.
Fibre: highest here in wheat bran, chia seed and flax seed.

How do you compare two flours or seeds in 30 seconds?

Read the protein per 100 g on both packs.
Read the energy per 100 g; divide the protein by it and multiply by 100 for protein per 100 kcal.
Check the allergens: wheat, oats and barley are gluten; soya flour is soy; sesame seeds are sesame.
Weigh a portion once, and use that number from then on.

How does Bravoora use these numbers?

Bravoora’s daily log adds up calories, protein, carbohydrate and fat for what you eat, from the pack you scan or the food you type, against a daily goal. The same scan checks the allergens and diets in your profile, so Sam’s high-protein breakfast and Emma’s gluten-free flour are read from one label. The methodology shows how it is tested.

Let Bravoora read the label with you.

Tell it once what matters: your allergens, your diet, the ingredients you watch. Every answer then shows the words it is based on.

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Scope and limits

This article compares the figures of one table, CIQUAL, for the food itself. A pack’s own nutrition panel describes that product and is the one to log.

Seventeen foods were chosen as the common flours, grains, brans and seeds in Bravoora’s dictionary that carry CIQUAL figures. Sources were checked on the dates listed below.

This is general food information, not dietary or medical advice. A dietitian can set the protein and calorie goals that fit you.

Frequently asked questions

Which flour has the most protein?

Of the flours here, soya flour, with 35.8 g per 100 g. Wheat flour has 9.6 g and rice flour 7.6 g.

How much protein do seeds have?

Between 16.5 g and 21.3 g per 100 g for the seeds here, but they carry more fat, so per 100 kcal they give less protein than soya flour, wheat germ or the brans.

How many calories are in 100 g of oat flakes?

About 364 kcal, with 13.3 g of protein, by the CIQUAL table.

Which of these flours are not made from a gluten cereal?

Rice flour, corn flour, buckwheat flour, chestnut flour and soya flour, which is soy. Read the “may contain” line too: a flour can meet wheat in the mill.