Oatflakes

Grain

Item Rating: 81/100

1 serving (40 grams) contains 154 calories, 5.4 grams of protein, 3.2 grams of fat, and 27.3 grams of carbohydrates.

Nutrition Information

1 cup (80g)

Calories		308
% Daily Value*
Total Fat		6.4 g	8%
	Saturated Fat	1 g	5%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		4 mg	0%
Total Carbohydrates		54.6 g	19%
	Dietary Fiber	8 g	28%
	Sugars	0.8 g
protein		10.8 g	21%
Vitamin D		0 mcg	0%
Calcium		34 mg	2%
Iron		3.4 mg	18%
Potassium		280 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 57 cal (18.0%)

Protein: 43 cal (13.5%)

Carbs: 218 cal (68.4%)

About Oatflakes

Oatflakes, made by rolling hulled oats, have been a dietary staple for centuries, originating from ancient civilizations like the Greeks and Romans. Commonly used in breakfast dishes such as porridge or granola, oatflakes are celebrated in cuisines worldwide. Nutritionally, they are a rich source of complex carbohydrates, offering 385 calories per 100 grams. With 13.5 grams of protein, 8 grams of fat, and 10 grams of dietary fiber, they are an excellent energy source and promote gut health. Additionally, they provide essential minerals like iron (4.25 mg) and calcium (42.5 mg), though they lack vitamin C and D. Their nutrient density makes them versatile for hearty meals and snacks alike.

Health Benefits

• Supports heart health due to high dietary fiber content (10 g per 100 g), which helps reduce LDL cholesterol.
• Promotes sustained energy with complex carbohydrates (68.25 g), aiding in maintaining stable blood sugar levels.
• Contributes to iron intake (4.25 mg per 100 g), essential for oxygen transport in the body.
• Encourages gut health and regular bowel movements thanks to soluble and insoluble fiber.
• Provides a plant-based protein source (13.5 g), which aids in muscle repair and growth.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free (if certified), low cholesterol

Not suitable for: Gluten-free (if uncertified), low-carb diets

Selection and Storage

Store oatflakes in an airtight container in a cool, dry place to prevent moisture and spoilage. For longer shelf life, refrigerate in sealed containers.

Common Questions About Oatflakes Nutrition

Are oatflakes high in protein?

Oatflakes contain 13.5 grams of protein per 100 grams, making them a moderate source of plant-based protein. While they’re not as protein-rich as foods like legumes or meat, they’re valuable for supporting muscle maintenance in vegan or vegetarian diets.

Can I eat oatflakes on a keto diet?

Oatflakes are not suitable for a keto diet due to their high carbohydrate content, which is 68.25 grams per 100 grams. Since keto focuses on extremely low-carb intake, oats can easily exceed the daily carb limit.

What are the health benefits of eating oatflakes?

Oatflakes are high in fiber (10 grams per 100 grams), which supports digestive health and can help lower cholesterol levels. They also provide slow-releasing energy due to their complex carbohydrates and minimal sugar content (1 gram per 100 grams), making them ideal for sustained energy.

What is the recommended portion size for oatflakes?

A typical serving size of oatflakes is about 40-50 grams, which provides around 154-193 calories. This portion balances energy intake while offering a good amount of fiber and protein without being overly caloric.

How do oatflakes compare to other grains like quinoa or rice?

Oatflakes have more fiber compared to quinoa and white rice, with 10 grams per 100 grams versus 2.8 grams and 0.4 grams respectively. While quinoa is higher in protein (14 grams per 100 grams) than oatflakes, oatflakes excel in providing slower-releasing energy and are lower in fat compared to both grains.

Data Sources & Scientific References