How Many Calories in a Flapjack?
"It's made with oats" is the most expensive myth on the café counter. A standard flapjack is about 260 calories for a 60 g piece — 434 kcal per 100 g, carrying 29.2 g of sugar and 22.8 g of fat. If you are asking how many calories in a flapjack: brownie numbers, porridge reputation.
You'd need to walk about 52 minutes to burn the 260 calories in a standard 60 g piece.
How long does it take to burn off a flapjack?
A standard 60 g piece is 260 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 260 kcal |
|---|---|
| Walking, brisk | 52 min |
| Cycling, moderate | 32 min |
| Swimming, moderate | 37 min |
| Jogging | 31 min |
| Weight training, moderate | 58 min |
Times are for a 154 lb (11 st) adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (60 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
Alt: Golden flapjack squares on a wooden board - 260 calories per 60 g piece
On this page
- Quick facts
- Flapjack portion sizes
- Chocolate-covered and homemade
- The healthy oat myth
- How does a flapjack compare?
- Most popular flapjack brands
- FAQ
Quick facts
| Per 100 g | Amount | % RI* |
|---|---|---|
| Calories | 434 kcal (1,816 kJ) | 22% |
| Protein | 5.1 g | 10% |
| Carbohydrates | 55.7 g | 21% |
| — of which sugars | 29.2 g | 32% |
| Fat | 22.8 g | 33% |
| — of which saturates | 10.25 g | 51% |
| Fibre | 5.2 g | — |
| Salt | 0.48 g | 8% |
*RI = reference intake of an average adult (8,400 kJ / 2,000 kcal).
Verified nutrition data
Numbers on this page come from CoFID, the UK government’s Composition of Foods Integrated Dataset, and from manufacturer labels where a branded product is named. Last verified August 2026. How we verify our data →
Flapjack portion sizes
| Portion | Weight | Calories |
|---|---|---|
| Standard piece | ~60 g | 260 kcal |
| Café-size slab | ~90 g | 391 kcal |
A standard 60 g piece takes 13% of a 2,000 kcal day. The café slab is the one to watch: coffee-shop flapjacks routinely reach 90 g, and 391 kcal is a light lunch pretending to be a snack with the flat white.
Alt: BodyPal app scanning a flapjack showing calories and macros
Chocolate-covered and homemade
Alt: Flapjack variants calories comparison - retail 434, chocolate 441, homemade 464 kcal per 100 g
Chocolate-covered flapjacks come in at 441 kcal per 100 g — barely above the plain retail figure of 434, because the bar underneath was already that rich. The homemade tray is the heavyweight: 464 kcal per 100 g, since butter at home gets measured with the heart. A 60 g homemade square is about 278 kcal, and homemade squares are rarely 60 g.
The healthy oat myth
A flapjack is butter and golden syrup, with oats as the alibi. The label reads like confectionery: 29.2 g of sugar per 100 g means a 60 g piece delivers roughly 17.5 g — over half the NHS free-sugar guideline of 30 g a day for adults. The saturated fat is heavier still: 10.25 g per 100 g, half the daily reference intake in every 100 g, the sort of figure the NHS flags on its fats guidance.
To be fair to the bar, the fibre is real. At 5.2 g per 100 g, a flapjack out-fibres most things in the bakery cabinet, and that is the grain doing honest work. You are simply paying chocolate-bar prices for it.
The "gym flapjack" trades on the same halo. Energy density is genuinely the point of the format — 434 kcal per 100 g is useful fuel on a long ride, and dead weight at a desk. Same bar, different day, opposite verdict.
How does a flapjack compare?
| Food | Portion | Calories |
|---|---|---|
| Flapjack | 60 g piece | 260 kcal |
| Brownie | one piece | ~304 kcal |
| Scone | one | 229 kcal |
| Porridge | full bowl | 168 kcal |
| Biscoff biscuit | one | 38 kcal |
The verdict: per piece, the flapjack all but matches the brownie — 260 against roughly 304, far closer than the oat image suggests. If oats are the actual goal, porridge is 168 kcal for a whole warm bowl; the same grain, a third less energy, and it keeps you full past eleven.
Most popular flapjack brands in the United Kingdom
Ranked by how widely each product appears among foods sold in the United Kingdom, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each label. The protein bars land on the same calories as the bakery slab.
| Product | Calories (per 100 g) |
|---|---|
| Higates Flapjack | 461 kcal |
| Trek Protein Flapjack | 454 kcal |
| Brynmor Flapjack | 451 kcal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels.
FAQ
How many calories in a homemade flapjack?
About 278 kcal for a 60 g square, since homemade recipes run 464 kcal per 100 g — the highest of any version. Generous butter and syrup at home push it past the shop bar, and home-cut squares tend to be bigger than 60 g anyway.
How many calories in a chocolate flapjack?
About 265 kcal for a 60 g piece, at 441 kcal per 100 g. The chocolate layer adds surprisingly little — only 7 kcal per 100 g over the plain retail bar — because the flapjack underneath was already one of the richest items in the cabinet.
Is a flapjack healthy?
The label says confectionery: 29.2 g of sugar and 10.25 g of saturated fat per 100 g — that saturates figure is half the daily reference intake. The 5.2 g of fibre is genuine and better than most traybakes. It is a treat with one redeeming feature, not a health food.
Flapjack vs brownie — which has fewer calories?
The flapjack, but barely: 260 kcal for a standard piece against roughly 304 for a brownie. That 44-kcal gap is the entire nutritional distance between the "wholesome" choice and the indulgent one. Choose by which you actually want; the labels are near neighbours.
How much sugar is in a flapjack?
About 17.5 g in a standard 60 g piece, from 29.2 g of sugar per 100 g. That is over half the NHS adult guideline of 30 g of free sugars a day, in one square. The golden syrup that binds the oats is doing most of that.
What about gym and protein flapjacks?
They sell the energy density as the feature — and at 434 kcal per 100 g for a standard recipe, a flapjack genuinely is concentrated fuel, which suits a long ride or hike. Sport versions vary recipe by recipe, so their own label is the only number that counts.
How many calories in a café flapjack?
About 391 kcal for a typical 90 g coffee-shop slab — half as much again as the standard 60 g piece, purely through size. Café bakes are cut generously, so the question at the counter is not the recipe but the ruler.
Flapjack or porridge — same oats, same calories?
Not remotely: a 60 g flapjack is 260 kcal, a full bowl of porridge 168. Same grain, but the flapjack binds it with butter and golden syrup while porridge uses milk and water. If oats are the reason for the choice, the bowl delivers them at a third off.
Similar foods
- Krispy Kreme — 225 kcal an Original Glazed
- Doughnut — 413 kcal per 100 g iced ring
- Cupcake — 470 kcal per 100 g frosted
- Chocolate chip cookie — 52 kcal small biscuit
- Greggs Yum Yum — 310 kcal each
- Croissant — 224 kcal each
Count the café counter without the maths
One photo of the plate and BodyPal logs the flapjack for you, calories, sugar and fat included.
