Oat flakes: calories and nutrition facts
Oat flakes has 369 kcal per 100 g. One serving, 1 Bowl (40 g), has 148 kcal.
- Calories
- 369 kcal
- Protein
- 10.6 g
- Carbohydrates
- 57.7 g
- Fat
- 7.8 g
Per 100 g
Oat flakes: how many calories?
Oat flakes has 369 kcal per 100 g, with 10.6 g protein, 57.7 g carbs and 7.8 g fat. A 40 g serving (1 Bowl) has 148 kcal. That is close to the average for Sweets (390 kcal per 100 g). Most of its calories come from carbohydrates.
Where the calories come from
- Protein12%
- Carbohydrates67%
- Fat20%
Calculate a portion
- Calories
- 148 kcal
- Protein
- 4.2 g
- Carbohydrates
- 23.1 g
- Fat
- 3.1 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (40 g) |
|---|---|---|
| Calories | 369 kcal | 148 kcal |
| Fat | 7.8 g | 3.1 g |
| of which saturated fat | 1.4 g | 0.5 g |
| Carbohydrates | 57.7 g | 23.1 g |
| of which sugars | 1 g | 0.4 g |
| Fiber | 11.2 g | 4.5 g |
| Protein | 10.6 g | 4.2 g |
| Sodium | 4 mg | 2 mg |
| Water | 11 g | 4.4 g |
| Vitamin C | 0 mg | 0 mg |
| Calcium | 52 mg | 21 mg |
| Iron | 3.8 mg | 1.5 mg |
| Potassium | 362 mg | 145 mg |
| Magnesium | 101 mg | 40 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(369 kcal) | 18% |
| Fat(7.8 g) | 11% |
| of which saturated fat(1.4 g) | 7% |
| Carbohydrates(57.7 g) | 22% |
| of which sugars(1 g) | 1% |
| Protein(10.6 g) | 21% |
| Salt(0.01 g) | 0% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- High fibre (at least 6 g)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Oat flakes: frequently asked questions
Oat flakes: how many calories per serving?
A 40 g serving (1 Bowl) has 148 kcal.
Oat flakes: how much protein?
Oat flakes contains 10.6 g of protein per 100 g, 21% of the 50 g reference intake.
Oat flakes: how much fibre?
Oat flakes provides 11.2 g of fibre per 100 g, 45% of the 25 g a day recommended by EFSA.
Oat flakes: how much makes 100 kcal?
100 kcal is about 27 g of this food.
Recipes with this food
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