Healthy Food Guideby KarbCoach

Healthy Food Guide by KarbCoach

Bob's Red Mill Oatmeal Classic With Flax & Chia: Longevity analysis

Updated 2026-10-19 · Bob's Red Mill

Quick answer

Everyday Choice

Bob's Red Mill oatmeal classic with flax & chia received a Longevity Score of 94 out of 100 (everyday choice). Simple whole-grain oat blend with chia and flax; fiber-rich with minimal processing and low sugar, sodium modest. Strengths include whole grain oats as the base ingredient, chia and flax add fiber and plant omega-3s, and no added sugar; only 1g sugar per serving, while main considerations include modest protein for a breakfast serving and sodium from sea salt is worth tracking.

Longevity Score 94/100

What helped the score?

  • Whole grain oats as the base ingredient
  • Chia and flax add fiber and plant omega-3s
  • No added sugar; only 1g sugar per serving

What held the score back?

  • Modest protein for a breakfast serving
  • Sodium from sea salt is worth tracking

You are viewing the nutrition and longevity perspective. Switch to Food Integrity for ingredients and processing.

Source data, GTIN, and Healthy Food Guide analysis details

Product facts

Product
Bob's Red Mill Oatmeal Classic With Flax & Chia
Category
Breakfast & Cereal (source: Cereal)
GTIN / UPC
00039978021847
Serving size
51 g (1 container)
Source data — ingredients
Ingredient list from product label data (see Sources)
Healthy Food Guide analysis
Independent Longevity and Food Integrity scorecards. See methodology under Sources.
Data last verified

Bob's Red Mill

Oatmeal Classic With Flax & Chia

Everyday Choice

KarbCoach Recommendation

Everyday Choice

Simple whole-grain oat blend with chia and flax; fiber-rich with minimal processing and low sugar, sodium modest.

What Stands Out

Excellent Fiber

7g fiber

25% DV

Good Protein

7g protein

14% DV

Whole Foods

Whole grain oats, Chia seed

Limited Additives

Few major additives

DV = Percent of Daily Value based on a 2,000 calorie diet

Key Positives

  • Whole grain oats as the base ingredient
  • Chia and flax add fiber and plant omega-3s
  • No added sugar; only 1g sugar per serving
  • Short, recognizable ingredient list with no additives

Key Concerns

  • Modest protein for a breakfast serving
  • Sodium from sea salt is worth tracking

Ingredient Signals

Whole-food ingredients

Whole grain oatsChia seedFlaxseed

Ingredients

Ingredient list

GLUTEN FREE WHOLE GRAIN OATS, CHIA SEED, FLAXSEED, SEA SALT.

Formulations can vary — check the package label for the final word.

Macronutrients

Calories

210

11% DV

Total Carbs

34g

12% DV

Protein

7g

14% DV

Saturated Fat

1g

5% DV

Fiber

7g

25% DV

Net Carbs

27g

10% DV

Sugar

1g

Added Sugar

0g

0% DV

Total Fat

5g

6% DV

Sodium

160mg

7% DV

Unsaturated Fat

4g

DV = Percent of Daily Value based on a 2,000 calorie diet

Nutrition at a Glance

Nutrition at a Glance
NutrientAmount% Daily Value
Calories21011% DV
Total Carbs34g12% DV
Protein7g14% DV
Saturated Fat1g5% DV
Fiber7g25% DV
Net Carbs27g10% DV
Sugar1g—
Added Sugar0g0% DV
Total Fat5g6% DV
Sodium160mg7% DV
Unsaturated Fat4g—

DV = Percent of Daily Value based on a 2,000 calorie diet

Amounts are per labeled serving from source data. Check the package for the final values.

Longevity scores estimate how this product’s nutrition and ingredient profile fit longer-term eating patterns. Formulations can vary — check the package label. Not medical advice. Some nutrient values may be estimated when the label is incomplete.

How this product may fit different goals

The same food can look different depending on what matters most to you. Here is a general preview of how this product may align with several common goals.

  • Low-Spike Stability

    Mixed

    Metabolic Health

    For someone prioritizing Low-Spike Stability, the same nutrition and ingredient data show both supportive signals and tradeoffs.

    A tradeoff: Higher net carbs (27g)

    This product has 3 additional signals for this goal.

    See more for this goal

  • Heart-Healthy Eating

    Supportive

    Metabolic Health

    For someone prioritizing Heart-Healthy Eating, the available data suggest this product may align in helpful ways.

    A supportive signal: Low saturated fat (1g)

    This product has 3 additional signals for this goal.

    See more for this goal

  • GLP-1 Eating Support

    Supportive

    Metabolic Health

    For someone prioritizing GLP-1 Eating Support, the available data suggest this product may align in helpful ways.

    A supportive signal: High fiber (7g)

    See more for this goal

  • Low Sugar Lifestyle

    Supportive

    Metabolic Health

    For someone prioritizing Low Sugar Lifestyle, the available data suggest this product may align in helpful ways.

    A supportive signal: Low sugar (1g)

    This product has 1 additional signal for this goal.

    See more for this goal

  • Appetite & Portion Awareness

    Supportive

    Metabolic Health

    For someone prioritizing Appetite & Portion Awareness, the available data suggest this product may align in helpful ways.

    A supportive signal: High fiber (7g)

    See more for this goal

  • Athletic Fueling

    Supportive

    Athletic Performance

    For someone prioritizing Athletic Fueling, the available data suggest this product may align in helpful ways.

    A supportive signal: Available carbohydrates (34g)

    This product has 1 additional signal for this goal.

    See more for this goal

See how this product fits your goals

Choose what matters most to you and explore a more detailed interpretation of this product's nutrition, ingredients, and tradeoffs.

Personalize this analysis

Understanding the Longevity analysis

What the Longevity analysis evaluates

The Longevity analysis looks at how a food fits broader dietary patterns over time. It combines nutritional composition with processing and ingredient-quality considerations, including ideas that originated in Meal Power Points and Food Integrity. The Longevity Score summarizes that wider picture on a 0–100 scale. It is educational context for packaged foods, not medical advice and not a guarantee of health outcomes.

Nutrients, balance, processing, and ingredients

Nutritional composition matters: protein, fiber, carbohydrates, glucose-related characteristics, fats, sodium, and micronutrients all influence how a food may support or challenge different dietary goals. Processing level and ingredient quality still count, because formulation can change the practical meaning of an otherwise tidy nutrient panel. Longevity treats those dimensions together rather than as a single nutrient number.

Who may prioritize Longevity

People following low-carbohydrate, keto-style, high-protein, glucose-conscious, or longevity-focused eating patterns often start with the Longevity analysis. It is also useful when you want one place that connects macros and micros with how processed the food is and how the ingredient list reads. The Longevity Score is designed for that broader comparison across products.

How Longevity differs from Food Integrity

Food Integrity is the focused analysis of processing, ingredients, additives, purity, and transparency. Longevity is the broader analysis of nutritional composition, metabolic and dietary characteristics, processing, and ingredient quality. A strong nutritional profile may still deserve closer Food Integrity review when additives, oils, sweeteners, or processing level raise questions the nutrient panel does not answer on its own.

Why the analyses overlap—and why to review both

The overlap is intentional. Food Integrity–related characteristics contribute to Longevity, while Food Integrity remains separately useful for deeper formulation detail. The two views are meant to complement each other, not cancel each other out. Some people reasonably prioritize one analysis based on their goals; reviewing both can reveal tradeoffs that one score alone may not show.

Common questions about this product

Is Bob's Red Mill Oatmeal Classic With Flax & Chia highly processed?

Food Integrity lists processing level as Minimal processing. That reflects formulation and processing signals from the ingredient analysis — not a medical or regulatory classification.

How much fiber is in one serving?

Bob's Red Mill Oatmeal Classic With Flax & Chia shows about 6.99g of fiber per labeled serving in the Longevity nutrition facts.

Does it contain added sugar?

Bob's Red Mill Oatmeal Classic With Flax & Chia: 0g added sugar per serving. Confirm the current package Nutrition Facts and ingredient list.

What helped the Longevity Score?

Key positives called out in the analysis include: Whole grain oats as the base ingredient; Chia and flax add fiber and plant omega-3s; No added sugar; only 1g sugar per serving.

What prevented a perfect Longevity Score?

Key concerns noted include: Modest protein for a breakfast serving; Sodium from sea salt is worth tracking.

Who might evaluate this product differently?

People prioritizing different goals (for example lower carbs, higher protein, or minimally processed eating) may weigh the same breakfast & cereal differently. Use the goal preview on this page, then personalize in KarbCoach for your priorities.

Other published analyses in Breakfast & Cereal, selected from the same Healthy Food Guide catalog.

Source data and Healthy Food Guide analysis

  1. Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
  2. Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
  3. How the Longevity Score is calculated
  4. How the Food Integrity Score is calculated
  5. Scoring models: KarbCoach Longevity and Food Integrity.
  6. Independent analysis. No manufacturer affiliation.
  7. Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions. Full sources and safety details.
Label accuracy and safety information

Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.

Sources, citations & safety

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