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Oat Flakes
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Oat Flakes

Oat Flakes is a culinary and nutritional food item and associated with Nutrition. Per 100 g, it provides an energy density of 375 kcal (1569 kJ) and features a low glycemic index of 45, promoting a gradual and stable postprandial blood glucose response. Its quantitative macronutrient profile per 100 g comprises 11.9 g of protein, 69.3 g of total carbohydrates (including 1.1 g of sugars), 7.2 g of total lipids, and 6.9 g of dietary fiber, alongside a water content of 8.2 g. The lipid fraction includes 1.25 g of saturated fatty acids, 2.61 g of monounsaturated fatty acids, and 2.9 g of polyunsaturated fatty acids. With respect to micronutrients, minerals, and vitamins, Oat Flakes contributes measured bioavailable compounds per 100 g. Notable quantified micronutrients include calcium (54 mg), magnesium (129 mg), potassium (379 mg), phosphorus (433 mg), iron (3.9 mg), zinc (3.1 mg), selenium (2.7 µg), sodium (5 mg), vitamin E (1.8 mg), and vitamin K (2.2 µg). Additionally, sodium chloride equivalent stands at 0.01 g per 100 g. Collectively, these nutrients support essential physiological pathways including cellular energy metabolism, electrolyte homeostasis, neuromuscular signaling, enzymatic synthesis, and immune defense. From a clinical nutrition and meal-planning standpoint, Oat Flakes aligns well with dietary frameworks such as Vegan Diet, Vegetarian Diet, Whole-Food Plant-Based (WFPB) Diet, Heart-Healthy Diet, and High-Fiber Diet. Rolled oat flakes are rich in slowly digested complex carbs, prebiotic beta-glucans, and plant minerals, promoting sustained satiety, healthy cholesterol levels, and digestive health in heart-healthy and WFPB diets. It is classified as safe for consumption during pregnancy under standard food hygiene practices and holds a Nutri-Score rating of A (Eco-Score A). In culinary practice, it features in recipes such as Omelette Differently, Oatmeal Alternative (roasted), Cinnamon Oatmeal Cookies with Raisins, Chocolate Oatmeal, and Spinach Pancakes with Fruits, offering versatile ways to build nutrient-dense meals.
NUTRI-SCORE
A B C D E
-5
🍃 ECO-SCORE
A B C D E
18/100
Base: 100g Nutrition Vegan Vegetarian Lactose-Free High-protein
Specification & Key Parameters
9 parameter
Parameter Value Parameter Value
Calories / 100g
375 kcal (1569 kJ)
Protein / 100g
11,9 g
Fat / 100g
7,2 g
Carbs / 100g
69,3 g
Fiber / 100g
0,0 g
Glycemic Index (GI)
IG 55
Glycemic Load (GL)
GL 41.6
Cena / 100g (Walmart)
$0.22
Woda / 100g
8,2 g
Prices calculated for Walmart
$0.22 / 100g
Oat Flakes (100 g)
Specialist Verified
Kcal
375 kcal
Protein 13%
11.9 g
Fat 8%
7.2 g
Carbohydrates 78%
69.3 g
fiber: 0 g IG: 55

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Oat Flakes

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Auchan
0,21 USD / 100 g
Calculate for portions:
(100 g)
Select supermarket chain
Calculate product cost by selected weight ( 100 g ) 0,21 USD
100 kcal 0,05 USD
20 g protein 0,35 USD
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Auchan Cheapest
0,21 USD 0,21 USD 0,53 USD 1,05 USD 2,10 USD
Aldi
0,21 USD 0,21 USD 0,53 USD 1,05 USD 2,10 USD
Dino
0,21 USD 0,21 USD 0,53 USD 1,05 USD 2,10 USD
Kaufland
0,21 USD 0,21 USD 0,53 USD 1,05 USD 2,10 USD
Netto
0,21 USD 0,21 USD 0,53 USD 1,05 USD 2,10 USD
Biedronka
0,21 USD 0,21 USD 0,53 USD 1,05 USD 2,10 USD
Carrefour +5%
0,22 USD 0,22 USD 0,55 USD 1,10 USD 2,20 USD
Lidl +5%
0,22 USD 0,22 USD 0,55 USD 1,10 USD 2,20 USD
Rewe +5%
0,22 USD 0,22 USD 0,55 USD 1,10 USD 2,20 USD
Żabka +24%
0,26 USD 0,26 USD 0,65 USD 1,30 USD 2,60 USD

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Contains allergens 2
Oats Gluten

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (100 g)

Calculate for portions:
(100 g)
Macronutrient Distribution 100 g
390 kcal
Protein 11.9g (12% kcal)
Fat 7.2g (17% kcal)
Carbs 69.3g (71% kcal)
Protein
11.9g
Fat
7.2g
Carbs
69.3g
Oat Flakes
Bio-Analysis Food Product

Oat Flakes

390 kcal B: 11.9g T: 7.2g W: 69.3g
Glycemic Load
IG 55 ŁG 38
High
Workout Window
60-90 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 76 nutrients organized by category and RDA coverage.

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Estimated Daily Glycemic & Insulin Curve

Glucose Curve

Blood Glucose Curve & Glycemic Index

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Calculate for portions:
(100 g)
Glucose Curve

Blood Glucose Curve (0-180 min)

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Glycemic Load (GL): High (34.3)
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 31 µU/mL 54 µU/mL 58 µU/mL 47 µU/mL 30 µU/mL 17 µU/mL 11 µU/mL 6 µU/mL 86 mg/dL 120 mg/dL 151 mg/dL 146 mg/dL 130 mg/dL 111 mg/dL 96 mg/dL 91 mg/dL 86 mg/dL 151 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 34.3) may trigger a pronounced glucose peak (~151 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
34.3 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
55
Glucose peak
151
mg/dL
P+F+Fiber buffer
0.42
🛡️ Glycemic buffering in this meal
Protein (11.9 g), fat (7.2 g), and dietary fiber (6.9 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 62.4 g
Simple sugars: 1.1 g Slowing fiber: 6.9 g
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