1 cup (medium) of Corn Flakes (30 g) has 112 calories. That works out to 372 calories per 100 g. It contains 25.2 g of carbs, 2.3 g of protein, 0.2 g of fat and 0.9 g of fiber. Its 0.5 µg of B12 covers 19% of the Daily Value. Its glycemic index is 82 (high), so it raises blood sugar quickly.

Corn Flakes Nutrition Facts

Selected: 100 g

372

KCAL / 100G

Carbs

84g

· 31% DV

Protein

7.5g

· 15% DV

Fat

0.6g

· 1% DV

Fiber

· 11% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 90% · Protein 8% · Fat 2%

Corn Flakes Vitamins & Minerals

Vitamins

B12

1.5µg · 63% DV

0.8mg · 62% DV

0.7mg · 58% DV

8mg · 50% DV

Minerals

Iron

8mg · 44% DV

Sodium

660mg · 29% DV

Zinc

3mg · 27% DV

Phosphorus

120mg · 17% DV

How Nutritious Is Corn Flakes?

Nutrient density

Low

25/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Low

29/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Corn Flakes Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Corn Flakes

To burn the 372 calories in 100 g:

🚶

92min

Walking (5 km/h)

🏃

38min

Running (8 km/h)

🚴

51min

Cycling

🏊

43min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Corn Flakes Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Corn Flakes Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Corn Flakes Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Corn Flakes Fat Profile

SATURATED

0.1g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 18:1

Above the ideal 4:1 (18:1).

Compare Corn Flakes

🥣vs🥯

Corn Flakes vs Poppy Seed Bagel107 kcal more per 100 g

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Corn Flakes vs Bulgur Pilaf252 kcal more per 100 g

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Corn Flakes vs Whole wheat pasta248 kcal more per 100 g

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Corn Flakes vs Breadstick38 kcal fewer per 100 g

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Foods Similar to Corn Flakes

🥯

Poppy Seed Bagel

265 kcal

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

Frequently Asked Questions About Corn Flakes

How many calories are in corn flakes, and what are the macros?

Per 100 g, corn flakes provide 372 calories. That serving contains 7.5 g protein, 84 g carbs, 0.6 g fat, and 3 g fiber.

Are corn flakes high glycemic, and are they suitable for common diets?

Corn flakes have a glycemic index of 82, which is considered high. They are a processed grain product, suitable for omnivore, vegetarian, and flexitarian diets, and they contain gluten.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026