24 %
Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.
How many calories are in flapjacks?
139kcal
in a 30 g serving
464 kcal per 100 g.
Source: UK CoFID 2021, record 11-1071. Checked 5 October 2026.
7.2 gFat
1.3 gProtein
0.93 gFibre
24 %Daily manganese
What’s in a 30 g serving
More than half of a serving is carbohydrate, 10.4 g of it sugars and 8.1 g starch.
- 7.2 gFat
- 1.3 gProtein
- 18.5 gCarbohydrate
- 0.93 gFibre
- 2.8 gWater
Above average for cakes, biscuits and pastries
Flapjacks are 464 kcal per 100 g. The 134 cakes, biscuits and pastries in this database average 394.
Flapjacks464
Cakes, biscuits and pastries average394
High in sugar
34.5 g of sugars per 100 g, which is red on a UK traffic-light label (the line is 22.5 g).
Sugars, per serving10.4 g
Salt, per serving0.2 g
Vitamins and minerals in flapjacks
One of the 17 reach the “high in” level: manganese.
Only a trace
- Vitamin B12
None recorded
- Vitamin C
Show all 17 with amounts
Manganese0.47 mg, 24 %
Thiamin (vitamin B1)0.09 mg, 8.2 %
Phosphorus45.6 mg, 6.5 %
Copper0.05 mg, 5.1 %
Iron0.63 mg, 4.5 %
Biotin0.00219 mg, 4.4 %
Magnesium14.4 mg, 3.8 %
Potassium57 mg, 2.9 %
Zinc0.27 mg, 2.7 %
Niacin (vitamin B3)0.39 mg, 2.4 %
Vitamin B60.03 mg, 2.1 %
Calcium10.8 mg, 1.4 %
Pantothenic acid (vitamin B5)0.07 mg, 1.2 %
Folate0.0018 mg, 0.9 %
Riboflavin (vitamin B2)0.01 mg, 0.9 %
Selenium0.0003 mg, 0.5 %
Vitamin Cnone recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What flapjacks don’t give you. And where to find it.
No recorded vitamin C or vitamin B12, and only 1.8 % of the selenium reference intake per 100 g.
Vitamin C
0mgin flapjacks
Find it inCherries, West Indian2150 % per 100 g
Selenium
1.8%in flapjacks, per 100 g
Find it inKidney, pig, fried491 % per 100 g
Vitamin B12
Tracein flapjacks
Find it inLiver, ox, raw4400 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Flapjacks against other cakes, biscuits and pastries
Per 100 g, flapjacks have the most manganese of the 6 here, ahead of pastry (filo, retail, cooked).
1.6mg
0.7mg
0.7mg
0.6mg
0.4mg
0.4mg
Flapjacks, homemadethis page
Pastry, filo, retail, cooked−0.9 mg
Cream crackers−0.9 mg
Biscuits, short, sweet−0.9 mg
Currant buns, toasted−1.1 mg
All values per 100 g, from the same dataset. Differences are against flapjacks.
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Questions about flapjacks
The questions people ask about flapjacks, answered from the dataset.
How many calories are in a portion of flapjacks?
A typical portion (30 g, two biscuits) gives 139 kcal. Per 100 g the figure is 464 kcal.
Is flapjacks high in manganese?
Yes. Flapjacks, homemade have 1.6 mg manganese per 100 g, 79 % of the NRV, above the 30 % threshold for a “high in” claim.
Are these figures exact for flapjacks?
No. They are calculated from a standard recipe in the UK Composition of Foods Integrated Dataset (CoFID, 2021). A different recipe, portion of sauce or cooking method will move them, so read them as a typical estimate.
Which vitamins and minerals do flapjacks have most of?
By share of the daily reference intake: manganese (1.6 mg, 79 %), thiamin (0.3 mg, 27 %) and phosphorus (152 mg, 22 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-1071, Flapjacks, homemade, published by Public Health England under the Open Government Licence v3.0; this record is a calculated recipe estimate. Main data references: Updated 2014. Values are per 100 g of the edible part; a serving is 30 g, two biscuits, the usual UK portion for cakes, biscuits and pastries. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 134 cakes, biscuits and pastries kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Oat). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More cakes, biscuits and pastries
From the same group, with calories per 100 g, and the foods with the most manganese.
More cakes, biscuits and pastries
- Breadsticks, plain389 kcal
- Cake, sponge, fatless292 kcal
- Crispbread, rye284 kcal
- Minibreads, toasted, retail423 kcal
- Pastry, filo, retail, uncooked278 kcal
- Scones, potato279 kcal
- All 134 cakes, biscuits and pastries
Most manganese
- Oatcakes, plain, retail3.8 mg
- Oatcakes3.2 mg
- Biscuits, digestive, with oats, plain2.2 mg
- Soup, lentil29 mg
- Saffron28.4 mg
- Ginger, ground28 mg
- Manganese guide