Punhead oatmeal
Packaged product Breakfast Cereals Flahavan's
Punhead oatmeal contains 387 kcal per 100 g. A serving, 100 g, 100 g (100 g) provides about 387 kcal.
Roughly 76% of its calories come from carbohydrates, with 13% from fat and 12% from protein (estimated with general energy factors).
That is close to the median for breakfast cereals on FoodFactly (400 kcal per 100 g).
100 g provides 214% of the Daily Value for manganese, 83% of the Daily Value for Thiamin (B1) and 70% of the Daily Value for copper.
The values are label data submitted by the manufacturer to USDA FoodData Central.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 387 kcal | |
| Total fat L | 5.5 g | 7% |
| Saturated fat L | 1 g | 5% |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 1,400 mg | 61% |
| Total carbohydrates L | 73 g | 27% |
| Dietary fiber L | 6.1 g | 22% |
| Total sugars L | 1.3 g | |
| Added sugars L | 0 g | 0% |
| Protein L | 11.1 g | 22% |
| Vitamin C L | 0 mg | 0% |
| Vitamin E L | 1.1 mg | 7% |
| Thiamin (B1) L | 1 mg | 83% |
| Vitamin B6 L | 0.12 mg | 7% |
| Calcium L | 54 mg | 4% |
| Iron L | 4.1 mg | 23% |
| Magnesium L | 177 mg | 42% |
| Phosphorus L | 523 mg | 42% |
| Potassium L | 429 mg | 9% |
| Zinc L | 4 mg | 36% |
| Copper L | 0.63 mg | 70% |
| Manganese L | 4.9 mg | 214% |
| Chloride L | 70 mg | 3% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 12%
- Carbohydrates 76%
- Fat 13%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein11.1 gabove the median for breakfast cereals (median 9.3 g)
- Fiber6.1 gbelow the median for breakfast cereals (median 7.1 g)
- Sugars1.3 gin the lowest quarter of breakfast cereals (median 18 g)
- Fat5.5 gbelow the median for breakfast cereals (median 11.3 g)
- Saturated fat1 gbelow the median for breakfast cereals (median 2 g)
- Sodium1,400 mgin the top quarter of breakfast cereals (median 148 mg)
- Protein per 100 kcal2.9 gprotein density, useful for comparing foods with different calorie levels
- Water8.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (1)
| Starch L | 52.6 g |
|---|
Other components (4)
| Water L | 8.2 g |
|---|---|
| Alcohol L | 0 g |
| Fiber, soluble L | 3 g |
| Fiber, insoluble L | 3 g |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: Branded Foods.
| Per 100 g | Open Food Facts | USDA Branded |
|---|---|---|
| Calories | 370 kcal | 387 kcal |
| Protein | 0.025 g | 11.1 g |
| Carbohydrates | 65 g | 73 g |
| Fat | 5.8 g | 5.5 g |
| Fiber | 6.1 g | 6.1 g |
| Sugars | 1 g | 1.3 g |
| Sodium | 1,400 mg | n/a |
Product details
- Brand
- Flahavan's
- Barcode
- 5099801000123
- Label serving
- 100 g (100 g)
- Category
- Breakfast Cereals
- Nutri-Score
- D as computed by Open Food Facts
- NOVA group
- 1 processing level (1 to 4), as classified by Open Food Facts
Ingredients
Wholegrain oats.
As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.
Ingredient guides: Oats
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| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Honey, Raisin & Almond Muesli Unifit | 387 | 18.7 g | 65.9 g | 5.4 g |
| Golden Muesli Quaker | 387 | 11 g | 60 g | 8.7 g |
| Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS | 387 | 8.6 g | 79.6 g | 4.5 g |
| Vanille choco moons&planets Jumbo | 387 | 9.2 g | 76.4 g | 3.7 g |
| Granola Black Sesame Cheer | 387 | 10.7 g | 59.6 g | 11.8 g |
| Granola No Added Sugar Black Sesame Cheer | 387 | 10.7 g | 59.6 g | 11.8 g |
| Marshallows Beach Party Oho! | 387 | 7.4 g | 79 g | 3.4 g |
| Fruit And Nut Muesli Waitrose | 387 | 9.7 g | 58.2 g | 10.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Punhead oatmeal?
100 g of Punhead oatmeal has 387 kcal. Serving, 100 g, 100 g (100 g): about 387 kcal.
Is Punhead oatmeal high in protein?
Punhead oatmeal contains 11.1 g of protein per 100 g (22% of the 50 g Daily Value), or 11.1 g in serving, 100 g, 100 g (100 g). About 12% of its calories come from protein. Compared with other breakfast cereals, that is above the median (median 9.3 g).
How many carbs are in Punhead oatmeal?
Punhead oatmeal has 73 g of total carbohydrates per 100 g, including 6.1 g of fiber and 1.3 g of sugars.
How much fat is in Punhead oatmeal?
Punhead oatmeal contains 5.5 g of fat per 100 g, of which 1 g is saturated (5% of the Daily Value).
What vitamins and minerals does Punhead oatmeal contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (214% DV), Thiamin (B1) (83% DV), copper (70% DV), magnesium (42% DV) and phosphorus (42% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Punhead oatmeal?
100 g contains 1,400 mg of sodium, 61% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Branded Foods, record dated March 4, 2026. FoodFactly last checked it on November 7, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: Branded Foods, record 553585. License: CC0 1.0 (U.S. public domain). Source record dated February 17, 2018. Imported November 6, 2026.
- Open Food Facts, record 5099801000123. License: ODbL 1.0 (Open Food Facts). Source record dated March 4, 2026. Imported November 7, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.