Oat bran flakes
BLS 4.0 food: Oat bran flakes (Hafer Kleie), code C138000 · cross-reference USDA FDC #168872
Per portion (30 g)
111 kcalenergy
4.7 gprotein
3.9 gfibre
2.3 gfat
16 gcarbohydrate
Verified benefits — authorised EU health claims
Oat bran flakes meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Protein contributes to a growth in muscle mass.
✓ 17 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of muscle mass.
✓ 17 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of normal bones.
✓ 17 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionBeta-glucans contribute to the maintenance of normal blood cholesterol levels.
✓ Food named in the authorisation. Beneficial effect obtained with 3 g of beta-glucans from oats, oat bran, barley, barley bran per day; the food must provide at least 1 g per quantified portion.
Beta-glucan content is not reported in BLS or USDA SR Legacy. Oats and barley are the food sources named in the authorisation; check the product label for its beta-glucan content.
EUR-LexEU CommissionConsumption of beta-glucans from oats or barley as part of a meal contributes to the reduction of the blood glucose rise after that meal.
✓ Food named in the authorisation. Beneficial effect obtained with at least 4 g of beta-glucans from oats or barley for each 30 g of available carbohydrates per meal.
Beta-glucan content is not reported in BLS or USDA SR Legacy; check the product label.
EUR-LexEU CommissionOat grain fibre contributes to an increase in faecal bulk.
✓ 12.9 g fibre per 100 g; condition for "high fibre": at least 6 g per 100 g (or 3 g per 100 kcal).
EUR-LexEU CommissionShow 51 more authorised claims
Thiamine contributes to normal energy-yielding metabolism.
✓ 0.56 mg per 100 g = 51 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSThiamine contributes to normal psychological function.
✓ 0.56 mg per 100 g = 51 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSThiamine contributes to the normal function of the heart.
✓ 0.56 mg per 100 g = 51 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal energy-yielding metabolism.
✓ 6 mg per 100 g = 38 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal psychological function.
✓ 6 mg per 100 g = 38 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the maintenance of normal skin.
✓ 6 mg per 100 g = 38 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the reduction of tiredness and fatigue.
✓ 6 mg per 100 g = 38 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPantothenic acid contributes to normal mental performance.
✓ 1.1 mg per 100 g = 18 % of the EU NRV (6 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPantothenic acid contributes to the reduction of tiredness and fatigue.
✓ 1.1 mg per 100 g = 18 % of the EU NRV (6 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to normal psychological function.
✓ 20 µg per 100 g = 40 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to the maintenance of normal hair.
✓ 20 µg per 100 g = 40 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to the maintenance of normal skin.
✓ 20 µg per 100 g = 40 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to maternal tissue growth during pregnancy.
✓ 92.8 µg per 100 g = 46 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal blood formation.
✓ 92.8 µg per 100 g = 46 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal psychological function.
✓ 92.8 µg per 100 g = 46 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the normal function of the immune system.
✓ 92.8 µg per 100 g = 46 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the reduction of tiredness and fatigue.
✓ 92.8 µg per 100 g = 46 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate has a role in the process of cell division.
✓ 92.8 µg per 100 g = 46 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to a reduction of tiredness and fatigue.
✓ 121 mg per 100 g = 32 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal muscle function.
✓ 121 mg per 100 g = 32 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal psychological function.
✓ 121 mg per 100 g = 32 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal protein synthesis.
✓ 121 mg per 100 g = 32 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to the maintenance of normal bones.
✓ 121 mg per 100 g = 32 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to the maintenance of normal blood pressure.
✓ 382 mg per 100 g = 19 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to normal muscle function.
✓ 382 mg per 100 g = 19 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPhosphorus contributes to the maintenance of normal bones.
✓ 325 mg per 100 g = 46 % of the EU NRV (700 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal cognitive function.
✓ 4.4 mg per 100 g = 32 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal formation of red blood cells and haemoglobin.
✓ 4.4 mg per 100 g = 32 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal oxygen transport in the body.
✓ 4.4 mg per 100 g = 32 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the normal function of the immune system.
✓ 4.4 mg per 100 g = 32 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the reduction of tiredness and fatigue.
✓ 4.4 mg per 100 g = 32 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal cognitive function.
✓ 3.6 mg per 100 g = 36 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal fertility and reproduction.
✓ 3.6 mg per 100 g = 36 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal testosterone levels in the blood.
✓ 3.6 mg per 100 g = 36 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal bones.
✓ 3.6 mg per 100 g = 36 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal hair.
✓ 3.6 mg per 100 g = 36 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal nails.
✓ 3.6 mg per 100 g = 36 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal skin.
✓ 3.6 mg per 100 g = 36 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal vision.
✓ 3.6 mg per 100 g = 36 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the normal function of the immune system.
✓ 3.6 mg per 100 g = 36 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to normal spermatogenesis.
✓ 45.2 µg per 100 g = 82 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal hair.
✓ 45.2 µg per 100 g = 82 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal nails.
✓ 45.2 µg per 100 g = 82 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal function of the immune system.
✓ 45.2 µg per 100 g = 82 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal thyroid function.
✓ 45.2 µg per 100 g = 82 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to maintenance of normal connective tissues.
✓ 0.41 mg per 100 g = 41 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal hair pigmentation.
✓ 0.41 mg per 100 g = 41 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal iron transport in the body.
✓ 0.41 mg per 100 g = 41 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to the normal function of the immune system.
✓ 0.41 mg per 100 g = 41 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the maintenance of normal bones.
✓ 4.9 mg per 100 g = 247 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the normal formation of connective tissue.
✓ 4.9 mg per 100 g = 247 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium and saturated fat — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.” “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”
Goals this food supports
⚖️ Lose weight💪 Build & keep muscle🫀 Improve cholesterol🩺 Healthy blood pressure❤️ Heart health🩸 Blood flow & blood vessels💞 Sexual health & fertility🩸 Blood sugar & diabetes risk🧠 Strong brain & focus🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system🌾 Digestion & gut✨ Healthy skin💇 Hair & nails👁️ Eyes & vision🩸 Healthy blood & iron🌱 Long life & healthy ageing🦋 Thyroid function
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 30 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 371 kcal | 111 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 15.6 g | 4.7 g | BLS PROT625 · Labelangabe | |
| Fat | 7.7 g | 2.3 g | BLS FAT · Labelangabe | |
| Carbohydrate (available) | 53.3 g | 16 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 0.74 g | 0.22 g | BLS SUGAR · Calculated by formula | |
| starch | 52.6 g | 15.8 g | BLS STARCH · Übernommener Wert | |
| Dietary fibre | 12.9 g | 3.9 g | BLS FIBT · Labelangabe | |
| fibreSoluble | 6.1 g | 1.8 g | BLS FIBSOL · Musterberechnung | |
| Water | 10.1 g | 3 g | BLS WATER · Übernommener Wert | |
| Salt | 0.01 g | 0.0 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 30 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 1.5 g | 0.45 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 2.8 g | 0.84 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 3.1 g | 0.93 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.1 g | 0.03 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.1 g | 0.03 g | BLS F18:3CN3 · Musterberechnung | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Logische Null | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Logische Null | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 3 g | 0.9 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 3 g | 0.9 g | BLS F18:2CN6 · Musterberechnung | |
| Oleic acid | 2.7 g | 0.81 g | BLS F18:1CN9 · Musterberechnung | |
| Cholesterol | 0 mg | 0 mg | BLS CHORL · Logische Null |
Vitamins
| Nutrient | per 100 g | per 30 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 0 µg | 0 µg | 0 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 0.8 mg | 0.24 mg | 7 % | BLS VITE · Übernommener Wert |
| Vitamin K | 2.1 µg | 0.63 µg | 3 % | BLS VITK · Calculated by formula |
| Vitamin C | 0 mg | 0 mg | 0 % | BLS VITC · Übernommener Wert |
| Thiamin (vitamin B1) | 0.56 mg | 0.17 mg | 51 % | BLS THIA · Übernommener Wert |
| Riboflavin (vitamin B2) | 0.03 mg | 0.01 mg | 2 % | BLS RIBF · Übernommener Wert |
| Niacin (vitamin B3) | 6 mg | 1.8 mg | 38 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 1.1 mg | 0.33 mg | 18 % | BLS PANTAC · Übernommener Wert |
| Vitamin B6 | 0.1 mg | 0.03 mg | 7 % | BLS VITB6 · Übernommener Wert |
| Biotin | 20 µg | 6 µg | 40 % | BLS BIOT · Übernommener Wert |
| Folate | 92.8 µg | 27.8 µg | 46 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0 µg | 0 µg | 0 % | BLS VITB12 · Logische Null |
| Choline | 32.2 mg | 9.7 mg | USDA FDC 168872 |
Minerals & trace elements
| Nutrient | per 100 g | per 30 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 2 mg | 0.59 mg | BLS NA · Übernommener Wert | |
| Potassium | 382 mg | 115 mg | 19 % | BLS K · Übernommener Wert |
| Calcium | 44 mg | 13.2 mg | 6 % | BLS CA · Übernommener Wert |
| Magnesium | 121 mg | 36.4 mg | 32 % | BLS MG · Übernommener Wert |
| Phosphorus | 325 mg | 97.5 mg | 46 % | BLS P · Übernommener Wert |
| Iron | 4.4 mg | 1.3 mg | 32 % | BLS FE · Übernommener Wert |
| Zinc | 3.6 mg | 1.1 mg | 36 % | BLS ZN · Übernommener Wert |
| Iodine | 0.79 µg | 0.24 µg | 1 % | BLS ID · Übernommener Wert |
| Selenium | 45.2 µg | 13.6 µg | 82 % | USDA FDC 168872 |
| Copper | 0.41 mg | 0.12 mg | 41 % | BLS CU · Übernommener Wert |
| Manganese | 4.9 mg | 1.5 mg | 247 % | BLS MN · Übernommener Wert |
| fluoride | 0.08 mg | 0.02 mg | BLS FD · Übernommener Wert |
Essential amino acids
| Nutrient | per 100 g | per 30 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.3 g | 0.09 g | BLS HIS · Musterberechnung | |
| Isoleucine | 0.7 g | 0.21 g | BLS ILE · Musterberechnung | |
| Leucine | 1.3 g | 0.39 g | BLS LEU · Musterberechnung | |
| Lysine | 0.7 g | 0.21 g | BLS LYS · Musterberechnung | |
| Methionine | 0.3 g | 0.09 g | BLS MET · Musterberechnung | |
| Phenylalanine | 0.9 g | 0.27 g | BLS PHE · Musterberechnung | |
| Threonine | 0.6 g | 0.18 g | BLS THR · Musterberechnung | |
| Tryptophan | 0.3 g | 0.09 g | BLS TRP · Musterberechnung | |
| Valine | 0.9 g | 0.27 g | BLS VAL · Musterberechnung |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Thiamin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Niacin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Pantothenic Acid — fact sheet for health professionals — NIH Office of Dietary Supplements
- Biotin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Folate — fact sheet for health professionals — NIH Office of Dietary Supplements
- Magnesium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Potassium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Phosphorus — fact sheet for health professionals — NIH Office of Dietary Supplements
- Iron — fact sheet for health professionals — NIH Office of Dietary Supplements
- Zinc — fact sheet for health professionals — NIH Office of Dietary Supplements
- Selenium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Copper — fact sheet for health professionals — NIH Office of Dietary Supplements
- Manganese — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.