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Bread, flakes and breakfast cereals

Wheat wolemeal flakes

Flakes, bran and germs 335 kcal / 100 g FSVO V7.1

100 g of Wheat wolemeal flakes provides 335 kcal (1,420 kJ). Its composition stands out for its content of phosphorus (340 mg), dietary fibre (13.3 g) and folate (87 µg) per 100 g. This food belongs to the “Flakes, bran and germs” category (“Bread, flakes and breakfast cereals” family) of the Swiss database.

Wheat wolemeal flakes

The essentials for 100 g

Protein13.5 g 27%
Fat1.8 g 3%
Carbohydrates59.6 g 23%
Dietary fibre13.3 g 44%

% of nutrient reference values (adults), for the displayed portion.

Detailed composition

for 100 g
NutrientValue% NRV*
Macronutrients
Energy335 kcal (1,420 kJ)C17%
Protein13.5 gE27%
Fat1.8 gA3%
of which saturated fat0.3 gA2%
of which polyunsaturated0.8 gAn/a
of which omega-30.1 gCn/a
Carbohydrates59.6 gA23%
of which sugars0.7 gA1%
Dietary fibre13.3 gA44%
Water12.1 gAn/a
Alcohol0 gEn/a
Minerals
Calcium33 mgA4%
Iron3.2 mgA23%
Magnesium97 mgA26%
Phosphorus340 mgA49%
Potassium380 mgA19%
Sodium8 mgA0%
Zinc2.6 mgA26%
Vitamins
Vitamin D0 µgA0%
Vitamin B120 µgE0%
Vitamin C0 mgA0%
Folate87 µgA44%

* Share of the nutrient reference values for adults (Swiss FIC ordinance, annex 10), for the displayed portion. For dietary fibre the annex sets no value: the 30 g a day is an indicative benchmark. “n/a”: value not available in the source, never estimated by us. A, E or C indicates each value’s origin.

As a share of daily needs

Covered by 100 g · reference population: average adult.

Protein27%
Fat3%
Carbohydrates23%
Dietary fibre44%
Phosphorus49%
Folate44%
Zinc26%
Magnesium26%
Iron23%

Quick comparison

Difference per 100 g from this food’s point of view: “+” = it contains more than the compared food.

ComparisonProteinFatEnergy
vs Barley flakes+ 5 g+ 0.3 g+ 2 kcal
vs Millet, wholemeal flakes+ 2.9 g− 2.1 g− 25 kcal
vs Oat bran, raw− 5 g− 5.2 g− 36 kcal
vs Wheat germ− 15.7 g− 7.7 g− 40 kcal
vs Wheat bran, raw− 1.7 g− 3.7 g+ 64 kcal

Similar foods

Within the “Bread, flakes and breakfast cereals” family, selected by nutritional proximity (method v1.0).

Puffed wheat with honey or other sugarsPuffed wheat with honey or other sugars377 kcalBread roll from St. Gallen (semi white)Bread roll from St. Gallen (semi white)231 kcalBarley flakesBarley flakes333 kcalMillet, wholemeal flakesMillet, wholemeal flakes360 kcalOat bran, rawOat bran, raw371 kcalWheat germWheat germ375 kcalWheat bran, rawWheat bran, raw271 kcal

Frequently asked questions

How many calories in 100 g of Wheat wolemeal flakes?
100 g of Wheat wolemeal flakes provides 335 kcal, i.e. 1,420 kJ (FSVO data V7.1).
How much protein in 100 g of Wheat wolemeal flakes?
100 g provides 13.5 g of protein, i.e. 27% of the adult reference value (50 g).
What is the fat content of 100 g of Wheat wolemeal flakes?
100 g contains 1.8 g of fat, of which 0.3 g saturated fatty acids.
Where do these values come from?
From the Swiss food composition database V7.1 published by the FSVO (July 2026). Every value carries an origin indicator: A (measured), E (estimated) or C (calculated).
Which preparation state do the values refer to?
To the official label “Wheat wolemeal flakes” in the database: the state (raw, cooked, drained…) is specified where relevant. Preparation substantially changes the composition per 100 g, especially the water content.

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