Oat flakes: calories & nutrition facts
100 g of oat flakes contain 348 kcal (1,465 kJ), 13.2 g protein, 53.3 g carbohydrates (of which 0.74 g sugar), 6.7 g fat and 11 g fiber.
Source: German Nutrient Database (BLS 4.0), Max Rubner-Institut.
- Calories
- 348 kcal
- Protein
- 13.2 g
- Carbs
- 53.3 g
- Fat
- 6.7 g
- Fiber
- 11 g
- Sugar
- 0.74 g
- Salt
- < 0.01 g
Nutrition for your portion
- Calories
- 348 kcal
- Protein
- 13.2 g
- Carbs
- 53.3 g
- Sugar
- 0.74 g
- Fat
- 6.7 g
- Fiber
- 11 g
for 100 g
Energy split
- Protein16 %
- Carbs65 %
- Fat18 %
All nutrition facts per 100 g
| Nutrient | Amount | % NRV |
|---|---|---|
| Energy | 348 kcal / 1,465 kJ | |
| MACRONUTRIENTS | ||
| Protein | 13.2 g | |
| Fat | 6.7 g | |
| Saturated fatty acids | 1.3 g | |
| Monounsaturated fatty acids | 2.4 g | |
| Polyunsaturated fatty acids | 2.7 g | |
| Omega-3 fatty acids | 0.11 g | |
| Omega-6 fatty acids | 2.6 g | |
| Cholesterol | 0 mg | |
| Carbohydrates | 53.3 g | |
| Sugar | 0.74 g | |
| Starch | 52.6 g | |
| Lactose | 0 g | |
| Fiber | 11 g | |
| Alcohol | 0 g | |
| Water | 10.1 g | |
| Salt | < 0.01 g | |
| VITAMINS | ||
| Vitamin A (retinol equivalent) | 0 µg | 0 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 0.8 mg | 7 % |
| Vitamin K | 2.1 µg | 3 % |
| Vitamin B1 (thiamine) | 0.56 mg | 51 % |
| Vitamin B2 (riboflavin) | 0.03 mg | 2 % |
| Niacin | 4.2 mg | 26 % |
| Pantothenic acid | 1.1 mg | 18 % |
| Vitamin B6 | 98 µg | 7 % |
| Biotin | 20 µg | 40 % |
| Folate | 92.8 µg | 46 % |
| Vitamin B12 | 0 µg | 0 % |
| Vitamin C | Traces | |
| MINERALS | ||
| Sodium | 2 mg | |
| Potassium | 382 mg | 19 % |
| Calcium | 44 mg | 6 % |
| Magnesium | 121 mg | 32 % |
| Phosphorus | 325 mg | 46 % |
| Iron | 4.4 mg | 32 % |
| Zinc | 3.6 mg | 36 % |
| Iodine | 0.79 µg | 1 % |
| Copper | 410 µg | 41 % |
| Manganese | 4,934 µg | 247 % |
% NRV = share of the EU nutrient reference value for adults (Regulation 1169/2011). “Traces” = below the limit of quantification.
Variants & preparations
- Oat drink unsweetened · 29 kcal
- Oat flakes, boiled · 66 kcal
- Oat whole grain, boiled · 181 kcal
- Oat whole grain, raw · 343 kcal
- Oat semolina · 360 kcal
- Oat groats · 351 kcal
- Oat groats, boiled · 66 kcal
- Oat bran flakes · 371 kcal
- Oat flour · 360 kcal
- Oat coarse meal · 343 kcal
- Oat coarse meal, boiled · 62 kcal
- Oat drink sweetened, flavoured · 41 kcal
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German Nutrient Database (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner-Institut, 2025 · C133000 · Data: BLS 4.0 (2025)