How Many Calories in Oats (flakes)?
100g gătit (terci) = 68 kcal
Nutritional Values per 100g
Standard Serving
100g gătit (terci) contains 68 calories.
Best time: Breakfast - ideal for sustained energy all morning
Benefits
- ✓Source of beta-glucan, a soluble fiber associated with maintaining healthy cholesterol levels and steadier blood sugar
- ✓Slow energy release thanks to complex carbohydrates - long-lasting satiety and fewer morning cravings
- ✓Very filling at a low caloric cost when cooked (porridge) - ideal in a caloric deficit to control hunger
- ✓Cheap, versatile, and easy to prepare - pairs with whey protein, fruit, seeds, or yogurt for a complete breakfast
- ✓Provides iron, magnesium, and B vitamins, useful for energy metabolism and training performance
Considerations
- !May contain gluten from cross-contamination - choose certified gluten-free oats if you have celiac disease
- !Some find the porridge texture unpleasant - overnight oats or adding fruit improves the taste
- !The per-100g values refer to oats cooked (porridge) with water; the dry form is much more calorie-dense, so weigh before cooking
FitAzi Tip
Oat porridge with whey protein is FitAzi's recommended breakfast - simple, cheap, and effective. For meal prep, make overnight oats in the fridge the night before. A 40-60g portion of dry oats (weighed before cooking) plus a protein source makes a balanced breakfast that keeps you full for hours.
Want a complete meal plan?
FitAzi automatically calculates how much of each food you should eat for your goals.
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Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.