Oat flakes (rolled oats)
BLS 4.0 food: Oat flakes (Hafer Flocken), code C133000 · cross-reference USDA FDC #173904
Per portion (50 g)
174 kcalenergy
6.6 gprotein
5.5 gfibre
3.3 gfat
26.6 gcarbohydrate
Verified benefits — authorised EU health claims
Oat flakes (rolled oats) 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.
✓ 15 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of muscle mass.
✓ 15 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of normal bones.
✓ 15 % 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.
✓ 11 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.
✓ 4.2 mg per 100 g = 26 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal psychological function.
✓ 4.2 mg per 100 g = 26 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the maintenance of normal skin.
✓ 4.2 mg per 100 g = 26 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the reduction of tiredness and fatigue.
✓ 4.2 mg per 100 g = 26 % 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.
✓ 28.9 µg per 100 g = 53 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal hair.
✓ 28.9 µg per 100 g = 53 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal nails.
✓ 28.9 µg per 100 g = 53 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal function of the immune system.
✓ 28.9 µg per 100 g = 53 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal thyroid function.
✓ 28.9 µg per 100 g = 53 % 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 50 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 348 kcal | 174 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 13.2 g | 6.6 g | BLS PROT625 · Laboratory analysis | |
| Fat | 6.7 g | 3.3 g | BLS FAT · Laboratory analysis | |
| Carbohydrate (available) | 53.3 g | 26.6 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 0.74 g | 0.37 g | BLS SUGAR · Calculated by formula | |
| starch | 52.6 g | 26.3 g | BLS STARCH · Übernommener Wert | |
| Dietary fibre | 11 g | 5.5 g | BLS FIBT · Laboratory analysis | |
| fibreSoluble | 4.8 g | 2.4 g | BLS FIBSOL · Laboratory analysis | |
| Water | 10.1 g | 5 g | BLS WATER · Laboratory analysis | |
| Salt | 0.01 g | 0.0 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 50 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 1.3 g | 0.67 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 2.4 g | 1.2 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 2.7 g | 1.3 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.11 g | 0.06 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.11 g | 0.06 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 | 2.6 g | 1.3 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 2.6 g | 1.3 g | BLS F18:2CN6 · Musterberechnung | |
| Oleic acid | 2.3 g | 1.2 g | BLS F18:1CN9 · Musterberechnung | |
| Cholesterol | 0 mg | 0 mg | BLS CHORL · Logische Null |
Vitamins
| Nutrient | per 100 g | per 50 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 | 0.4 mg | 7 % | BLS VITE · Other nutrient databasereferenceConverted value from: Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Vitamin K | 2.1 µg | 1.1 µg | 3 % | BLS VITK · Calculated by formula |
| Thiamin (vitamin B1) | 0.56 mg | 0.28 mg | 51 % | BLS THIA · Laboratory analysis |
| Riboflavin (vitamin B2) | 0.03 mg | 0.01 mg | 2 % | BLS RIBF · Laboratory analysis |
| Niacin (vitamin B3) | 4.2 mg | 2.1 mg | 26 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 1.1 mg | 0.55 mg | 18 % | BLS PANTAC · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Vitamin B6 | 0.1 mg | 0.05 mg | 7 % | BLS VITB6 · Laboratory analysis |
| Biotin | 20 µg | 10 µg | 40 % | BLS BIOT · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Folate | 92.8 µg | 46.4 µg | 46 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0 µg | 0 µg | 0 % | BLS VITB12 · Logische Null |
| Choline | 40.4 mg | 20.2 mg | USDA FDC 173904 |
Minerals & trace elements
| Nutrient | per 100 g | per 50 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 2 mg | 0.99 mg | BLS NA · Laboratory analysis | |
| Potassium | 382 mg | 191 mg | 19 % | BLS K · Laboratory analysis |
| Calcium | 44 mg | 22 mg | 6 % | BLS CA · Aggregated from several sourcesreferenceEkholm P, Reinivuo H, Mattila P, Pakkala H, Koponen J, Happonen A, Hellstrom J, Ovaskainen ML.; Changes in the mineral and trace element contents of cereals, fruits and vegetables in Finland.; Journal of Food Composition and Analysis; 2007; 20; 6 Koivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 Hu, X.-Z., et al. ; Chemical composition and sensory characteristics of oat flakes: A comparative study of naked oat flakes from China and hulled oat flakes from western countries.; Journal of Cereal Science ; 2014; 60; 2 |
| Magnesium | 121 mg | 60.7 mg | 32 % | BLS MG · Laboratory analysis |
| Phosphorus | 325 mg | 163 mg | 46 % | BLS P · Laboratory analysis |
| Iron | 4.4 mg | 2.2 mg | 32 % | BLS FE · Laboratory analysis |
| Zinc | 3.6 mg | 1.8 mg | 36 % | BLS ZN · Laboratory analysis |
| Iodine | 0.79 µg | 0.4 µg | 1 % | BLS ID · Laboratory analysis |
| Selenium | 28.9 µg | 14.4 µg | 53 % | USDA FDC 173904 |
| Copper | 0.41 mg | 0.2 mg | 41 % | BLS CU · Laboratory analysis |
| Manganese | 4.9 mg | 2.5 mg | 247 % | BLS MN · Laboratory analysis |
| fluoride | 0.08 mg | 0.04 mg | BLS FD · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
Essential amino acids
| Nutrient | per 100 g | per 50 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.3 g | 0.15 g | BLS HIS · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Isoleucine | 0.61 g | 0.3 g | BLS ILE · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Leucine | 1.1 g | 0.56 g | BLS LEU · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Lysine | 0.5 g | 0.25 g | BLS LYS · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Methionine | 0.24 g | 0.12 g | BLS MET · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Phenylalanine | 0.78 g | 0.39 g | BLS PHE · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Threonine | 0.53 g | 0.27 g | BLS THR · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Tryptophan | 0.19 g | 0.1 g | BLS TRP · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Valine | 0.81 g | 0.41 g | BLS VAL · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
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.