Oat flakes: nutrition facts & data
|
Nutrition facts per 100g |
Oat flakes |
avg Cereals and flours[1]
|
|---|---|---|
| Calories (kcal) | 368.0 | 319.8 |
| Fat (g) | 7.0 | 2.3 |
| Protein (g) | 13.0 | 9.1 |
| Carbohydrates (g) | 59.0 | 62.5 |
| Mono- & Di-Saccharides (g) | 1.0 | 62.5 |
| Polysaccharides (g) | 58.0 | 62.5 |
| Fibers (g) | 10.0 | 7.1 |
| Sodium (mg) | 5.0 | 5.3 |
| Water (g) | 10.0 | 17.6 |
Breakdown in percent (%) of total calories
An average portion size (10g) of Oat flakes contain:
- 36.8 Calories
- 0.7g of Fat
- 1.3g of Protein
- and 5.9g of Carbs
- 0.5mg of sodium - 0.0% of the RDA for sodium.
- 13.0mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
- 0.4mg of Zinc - 0.0% of the RDA for Zinc.
- 0.6mg of Iron - 0.0% of the RDA for Iron.
- 40.0mg of Potassium - 0.0% of the RDA for Potassium.
- No Vitamin C
- No Vitamin B12
For every gram of carbs in Oat flakes you get
- 0.22 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Cereals and flours have on average 0.15g of proteins per 1 gram of carbs.
- 0.12 grams of fat (total average 0.66g, other foods in Cereals and flours 0.04g)
- 0.17 grams of fibers (total average 0.13g, other foods in Cereals and flours 0.11g)
Nutrient distribution per gram
What vitamins are in Oat flakes?
|
Vitamins per 100g |
Oat flakes |
avg[1]
|
|---|---|---|
| Vitamin C (mg) | 0.0 | 0.2 |
| Vitamin E (mg) | 1.5 | 1.2 |
| Vitamin B1 / Thiamine (mg) | 0.6 | 0.3 |
| Vitamin B2 (mg) | 0.2 | 0.1 |
| Vitamin B6 (mg) | 0.2 | 0.3 |
| Vitamin B9 / Folate (μg) | 85.0 | 48.8 |
| Vitamin B12 (μg) | 0.0 | 0.0 |
| Retinol (μg) | 0.0 | 0.0 |
| beta-Carotene (μg) | 0.0 |
Are Oat flakes rich in vitamins?
The following chart displays the amount of vitamins per portion Size (10g) for Oat flakes of the recommended daily allowance (RDA[1]) for each vitamin in percent.
Learn more about RDA values for vitamins by clicking on the names in the table above.
Minerals in Oat flakes
|
Minerals per 100g |
Oat flakes |
avg[1]
|
|---|---|---|
| Magnesium (mg) | 130.0 | 92.7 |
| Zinc (mg) | 4.0 | 2.2 |
| Sodium (mg) | 5.0 | 5.3 |
| Calcium (mg) | 45.0 | 34.2 |
| Iron (mg) | 5.5 | 3.0 |
| Potassium (mg) | 400.0 | 298.5 |
| Phosphorus (mg) | 430.0 | 257.3 |
Are Oat flakes high in minerals?
Again, for every mineral contained in Oat flakes we looked at the portion size (10g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.
Learn more about RDA values for minerals by clicking on the names in the table above.
Carbohydrates in Oat flakes
59.0% of Oat flakes are carbs, per serving of 10g that makes 5.9g of carbs.
Monosachharides and polysaccharides
|
Sugars per 100g |
Oat flakes |
avg[1]
|
|---|---|---|
| Monosaccharides (g) | 1.0 | 1.4 |
| Polysaccharides (g) | 58.0 | 60.3 |
| Total carbs (g) | 59.0 | 62.5 |
How high are the Glycemic Index and the Glycemic Load for Oat flakes?
The Glycemic Index of Oat flakes is 40, which would be considered as low. The Glycemic Load in a normal serving is 2.4 and can be regarded as low.
Allergens in Oat flakes
- are high in Gluten
- have no Lactose
- low amounts of Fructose
Fatty acids and cholesterol in Oat flakes
Of the 7.0g total fat per 100g in Oat flakes, 1.1g are saturated fatty acids (SFA), 2.2g are monounsaturated fatty acids (MUFA) and 2.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.