27 %
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?
130kcal
in a 30 g serving
434 kcal per 100 g.
Source: UK CoFID 2021, record 11-814, 10 analysed samples. Checked 5 October 2026.
6.8 gFat
1.5 gProtein
1.6 gFibre
27 %Daily manganese
What’s in a 30 g serving
More than half of a serving is carbohydrate, 8.8 g of it sugars and 8 g starch.
- 6.8 gFat
- 1.5 gProtein
- 16.7 gCarbohydrate
- 1.6 gFibre
- 2.8 gWater
- 0.6 gMinerals and the rest
About average for cakes, biscuits and pastries
Flapjacks are 434 kcal per 100 g. The 134 cakes, biscuits and pastries in this database average 394.
Flapjacks434
Cakes, biscuits and pastries average394
High in sugar
29.2 g of sugars per 100 g, which is red on a UK traffic-light label (the line is 22.5 g).
Sugars, per serving8.8 g
Salt, per serving0.15 g
Vitamins and minerals in flapjacks
Two of the 20 reach the “high in” level, led by manganese.
Only a trace
- Vitamin D
- Vitamin B12
- Iodine
None recorded
- Vitamin C
Show all 20 with amounts
Manganese0.54 mg, 27 %
Chloride90 mg, 11 %
Phosphorus53.1 mg, 7.6 %
Vitamin E0.65 mg, 5.5 %
Copper0.05 mg, 5.1 %
Biotin0.0024 mg, 4.8 %
Thiamin (vitamin B1)0.05 mg, 4.1 %
Iron0.56 mg, 4 %
Magnesium14.1 mg, 3.8 %
Zinc0.33 mg, 3.3 %
Vitamin A0.0258 mg, 3.2 %
Potassium62.1 mg, 3.1 %
Niacin (vitamin B3)0.48 mg, 3 %
Pantothenic acid (vitamin B5)0.13 mg, 2.1 %
Calcium15.6 mg, 2 %
Selenium0.0009 mg, 1.6 %
Folate0.0024 mg, 1.2 %
Vitamin B60.01 mg, 0.9 %
Riboflavin (vitamin B2)0.01 mg, 0.6 %
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 D, vitamin C or vitamin B12.
Vitamin D
Tracein flapjacks
Find it inBloater, grilled500 % per 100 g
Vitamin C
0mgin flapjacks
Find it inCherries, West Indian2150 % 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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Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
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 biscuits (digestive, half coated in chocolate).
1.8mg
0.7mg
0.6mg
0.6mg
0.5mg
0.5mg
Flapjacks, retailthis page
Breadsticks, plain−1.2 mg
Pastry, shortcrust, cooked−1.3 mg
Brandy snaps−1.3 mg
All values per 100 g, from the same dataset. Differences are against flapjacks.
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Questions about flapjacks
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of flapjacks?
A typical portion (30 g, two biscuits) gives 130 kcal. Per 100 g the figure is 434 kcal.
Is flapjacks high in manganese?
Yes. Flapjacks, retail have 1.8 mg manganese per 100 g, 90 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals do flapjacks have most of?
By share of the daily reference intake: manganese (1.8 mg, 90 %), chloride (300 mg, 38 %) and phosphorus (177 mg, 25 %) per 100 g.
Are flapjacks high in fibre?
It is a source of fibre (5.2 g per 100 g, above the 3 g line) but not high in fibre, which needs 6 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-814, Flapjacks, retail, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: DH, Nutrient analysis of biscuits, buns, cakes and pastries, 2011. 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
- Cakes, fancy iced, individual, retail381 kcal
- Pastries, Asian538 kcal
- Pastry, wholemeal, cooked487 kcal
- Tarts, jam382 kcal
- Biscuits, jam filled428 kcal
- Cake, chocolate fudge358 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