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Oats Flakes Calories
High fiber, low glycemic index, plant protein
CALORIES
GI
POTASSIUM
FIBER
Oats Flakes Nutrition Facts
Selected: 100 g
370
KCAL / 100G
Carbs
60g
· 67%
Protein
13.5g
· 15%
Fat
7g
· 18%
Fiber
10g
Oats Flakes Vitamins & Minerals
Vitamins
B1
0.42mg · 35% DV
B5
1.1mg · 22% DV
Biotin
6µg · 20% DV
B2
0.15mg · 12% DV
Minerals
Manganese
5mg · 217% DV
Phosphorus
410mg · 59% DV
Selenium
28µg · 51% DV
Magnesium
138mg · 33% DV
Oats Flakes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Oats Flakes Processed?
NOVA 2
Minimally 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 Oats Flakes Contain Allergens?
No known major allergens
Which Diets Is Oats Flakes Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Oats Flakes Fat Profile
SATURATED
1.3g
MONOUNSATURATED
2.2g
POLYUNSATURATED
2.5g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
Foods Similar to Oats Flakes
Oats Flakes — Frequently Asked Questions
Can oats flakes be eaten raw, or is cooking better?
Oats flakes can be eaten raw in yogurt, kefir, or milk, but soaking or cooking usually makes them softer and easier to digest. People with sensitive stomachs often tolerate cooked oats better.
Is it better to make oats with water or milk?
That depends on your goal and taste preference. Milk or yogurt can make the meal more filling and add protein, while water keeps it lighter and simpler.
Are oats flakes better before or after a workout?
They are often useful before training as a steady carbohydrate base, especially with fruit. After training, they work best when paired with a protein source rather than eaten alone.
Does eating oats at night cause weight gain?
No, eating oats at night does not automatically cause weight gain. Overall intake, portion size, and toppings matter more than the time of day.
Why do oats flakes cause bloating for some people?
Their fiber content can cause gas or bloating, especially if someone increases intake too quickly. Starting with a smaller portion and drinking enough fluids often helps.
Can oats flakes help with constipation?
For many people, the fiber in oats supports regular bowel movements. However, if fluid intake is low, some people may feel more discomfort instead of less.
How can oats flakes keep you full for longer?
They are usually more satisfying when combined with protein and fat instead of eaten alone. Good pairings include yogurt, milk, nut butter, nuts, or seeds.
Are oats flakes the same as muesli?
No. Oats flakes are simply rolled oats, while muesli is usually a mix that may also include dried fruit, nuts, seeds, and sometimes added sugar.
How should opened oats flakes be stored, and when do they go stale?
Store them in an airtight container in a cool, dry place away from light. If they smell musty, oily, or rancid, it is better not to use them.
Are oats flakes suitable for everyone, or should some people be careful?
They suit many diets and are minimally processed, but people with very sensitive digestion may need to increase them gradually. Those with celiac disease or strong gluten sensitivity should also check for possible cross-contamination on the label.
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Nutrition data compiled from USDA FoodData Central and scientific sources.