Know what’s on your plate
Oat flakes
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 369 kcal —
- Protein 11 g 21%
- Carbohydrate 58 g 21%
- Fat 7.8 g 10%
- Saturated fat 1.4 g 7%
- Fibre 11 g 40%
- Sugars 1 g —
- Sodium 4 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin K 2 µg 2%
- Thiamin (B1) 0.2 mg 17%
- Riboflavin (B2) 0.16 mg 12%
- Niacin (B3) 1.1 mg 7%
- Pantothenic acid (B5) 1.1 mg 22%
- Vitamin B6 0.1 mg 6%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 52 mg 4%
- Iron 3.8 mg 21%
- Magnesium 101 mg 24%
- Phosphorus 390 mg 31%
- Potassium 362 mg 8%
- Zinc 2.6 mg 24%
- Copper 0.35 mg 39%
- Manganese 2.7 mg 117%
- Iodine 0.5 µg 0%
Similar foods
- Fine instant oat flakes382 kcal / 100 g
- Fine oat flakes387 kcal / 100 g
- Rolled oats369 kcal / 100 g
- Oatmeal369 kcal / 100 g
- Quick oatmealhot cereal, oats, dry, quaker388 kcal / 100 g
- Oatsregular and quick, not fortified, dry379 kcal / 100 g
- Wheat flakes373 kcal / 100 g
- Plain oat biscuitplain491 kcal / 100 g
- Quaker quick oatsdry371 kcal / 100 g
- Fruit cereal flakesnot fortified378 kcal / 100 g
Questions about Oat flakes
How do you make porridge with oat flakes?
Simmer 50 g oat flakes with 250 ml milk or water for about 5 minutes, stirring often, until creamy. For a thicker bowl, use less liquid or cook for another minute.
Can you make overnight oats with oat flakes?
Yes. Mix 50 g oat flakes with about 100 ml milk or yoghurt, cover and refrigerate overnight; stir in fruit before eating. Add a splash more liquid in the morning if you want a looser texture.
Can you use oat flakes in baking?
Yes: stir them into flapjack mixture, crumble toppings or biscuits for a chewy texture. For a smoother bake, pulse the flakes into a coarse flour, but keep some whole for texture.
How should you store oat flakes?
Keep them in an airtight container in a cool, dry cupboard, away from steam and strong-smelling foods. If the flakes smell musty or rancid, discard them.
Are oat flakes gluten-free?
Oats do not naturally contain wheat, barley or rye gluten, but they can be contaminated during growing or processing. Choose flakes specifically labelled gluten-free if you need to avoid that contamination.
What savoury dishes can you make with oat flakes?
Cook them with water or stock and season with salt, pepper and herbs for savoury porridge; top with a fried egg or mushrooms. You can also use flakes instead of breadcrumbs to bind veggie burgers or coat fish before cooking.
Are oat flakes the same as rolled oats?
They are often simply another name for rolled oats: oat groats are steamed and pressed into flakes. Thickness affects how quickly they soften, so check the cooking time if your packet gives one.
Source: ANSES–Ciqual (France) 32140 · per 100 g · carbohydrate per EU label, fibre excluded
