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Baked oat chips Calories
Fiber-rich baked snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked oat chips (30 g) has 129 calories. That works out to 430 calories per 100 g. It contains 19.2 g of carbs, 3.8 g of protein, 4.1 g of fat and 2.6 g of fiber. Its 0.9 mg of Manganese covers 40% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Baked oat chips Nutrition Facts
Selected: 1 serving (medium) · 30 g
129
KCAL / 30G
Carbs
19.2g
· 7% DV
Protein
3.8g
· 8% DV
Fat
4.1g
· 5% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 12% · Fat 28%
Baked oat chips nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 19.2 g | 7% |
| Fiber | 2.6 g | 9% |
| Protein | 3.8 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Baked oat chips?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 129 kcal |
| 1 piece (small) | 3 g | 13 kcal |
| 1 serving (small) | 20 g | 86 kcal |
| 1 cup (whole) | 25 g | 108 kcal |
| 10 piece (medium) | 30 g | 129 kcal |
| 1 serving (large) | 50 g | 215 kcal |
| 2 cup (double) | 50 g | 215 kcal |
| 100 g | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Baked oat chips
How do you make baked oat chips?
Make baked oat chips by combining oats with water and seasonings, then spreading the mixture into a very thin layer on a lined tray. Bake until dry and crisp, and let the chips cool completely before serving.
Are baked oat chips healthier than potato chips?
Baked oat chips can provide more fiber than many potato chips, but that does not automatically make every version healthier. Ingredients vary, and added oil or salt can change the overall nutrition; homemade batches let you control both.
Why do my baked oat chips break apart?
Baked oat chips often break apart when the oat mixture is too dry or has not been pressed into a thin, even sheet. Spread it firmly across the tray and score the sheet before baking if you want more uniform pieces.
How can you keep baked oat chips crispy?
Keep baked oat chips crisp by cooling them fully and storing them in an airtight container in a dry place. Trapping steam while they are warm or leaving the container open lets moisture soften their texture.
What are baked oat chips made of?
Baked oat chips are made from oats mixed with moisture and usually seasonings; recipes may also include oil or seeds. Homemade versions can use simple pantry ingredients, while packaged recipes differ by brand.
What dips go well with baked oat chips?
Baked oat chips pair well with hummus, salsa, guacamole, or a thick yogurt dip. Serve the dip separately rather than coating the chips, so they stay crisp until you eat them.
Can you make baked oat chips without oil?
Yes, you can make baked oat chips without oil by mixing the oats with water and seasonings, then spreading the mixture on parchment. They may have a drier texture, so spread them thinly and watch closely as they bake.
Why are my baked oat chips chewy instead of crunchy?
Baked oat chips turn chewy when the mixture is too thick or still holds moisture after baking. Spread it thinner and continue baking until dry, then allow the chips to cool; they crisp further as they cool.
Can you make baked oat chips in an air fryer?
Yes, baked oat chips can be made in an air fryer if the mixture is spread thinly on a suitable liner. Cook in small batches so air can circulate, and check early because thin pieces can brown quickly.
Are baked oat chips filling enough for a snack?
Baked oat chips can make a satisfying snack, especially when paired with a protein-rich dip such as hummus or thick yogurt. Eating them with a dip also makes the snack more substantial than having the chips alone.
Baked oat chips Vitamins & Minerals
Vitamins
B1
0.12mg · 10% DV
Biotin
2.4µg · 8% DV
B5
0.27mg · 5% DV
B2
0.04mg · 3% DV
Minerals
Manganese
0.93mg · 40% DV
Phosphorus
108mg · 15% DV
Selenium
5.4µg · 10% DV
Magnesium
41mg · 10% DV
Sodium
96mg · 4% DV
Potassium ⭐
93mg · 3% DV
Baked oat chips Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked oat chips
To burn the 129 calories in 1 serving (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked oat chips?
Baked oat chips are a crisp snack made by shaping an oat-based mixture into thin pieces and baking them. Recipes vary: some are seasoned for a savoury bite, while others lean mildly sweet, but the toasted oat flavour is a common thread.
They work well as an alternative to regular crisps for an afternoon snack, and can be served with a dip, alongside soup, or simply on their own. Their oats contribute fibre—8.5 g per 100 g—along with carbohydrates and some protein. For a more balanced snack, pair a modest portion with plain yoghurt or sliced vegetables; a dip also adds moisture and contrast to the crunchy texture.
How Nutritious Is Baked oat chips?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked oat chips Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked oat chips Contain Allergens?
Contains these allergens:
Which Diets Is Baked oat chips Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked oat chips Fat Profile
SATURATED
0.63g
MONOUNSATURATED
1.26g
POLYUNSATURATED
0.93g
Omega 6:3 ratio 43.5:1
Above the ideal 4:1 (43.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.