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Flakes Calories
Breakfast flakes, usually made from corn or wheat, often fortified with fiber and vitamins/minerals.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Flakes (30 g) has 111 calories. That works out to 370 calories per 100 g. It contains 24.9 g of carbs, 2.3 g of protein, 0.4 g of fat and 0.9 g of fiber. Its 0.6 µg of B12 covers 25% of the Daily Value. Its glycemic index is 80 (high), so it raises blood sugar quickly.
Flakes Nutrition Facts
Selected: 1 cup (medium) · 30 g
111
KCAL / 30G
Carbs
24.9g
· 9% DV
Protein
2.3g
· 5% DV
Fat
0.4g
· 1% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 89% · Protein 8% · Fat 3%
Flakes nutrition facts table · 1 cup (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 111 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 24.9 g | 9% |
| Fiber | 0.9 g | 3% |
| Protein | 2.3 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Flakes?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 30 g | 111 kcal |
| 1 tablespoon (medium) | 7 g | 26 kcal |
| 1 piece (small) | 10 g | 37 kcal |
| 1 cup (small) | 20 g | 74 kcal |
| 1 pack (mini) | 25 g | 93 kcal |
| 1 serving (medium) | 30 g | 111 kcal |
| 1 cup (large) | 45 g | 167 kcal |
| 1 bottle (jumbo) | 50 g | 185 kcal |
| 2 serving (double) | 60 g | 222 kcal |
| 100 g | 100 g | 370 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Flakes
What are breakfast flakes made from?
Breakfast flakes are commonly made from corn or wheat, though recipes vary. The grain is cooked, flattened into thin flakes and toasted. Some varieties also contain added sugar, salt or added vitamins and minerals.
How are breakfast flakes made?
Breakfast flakes are made by cooking grain, shaping or flattening it into flakes, then toasting it until crisp. The exact steps and ingredients vary by product, so corn flakes and wheat flakes may have different textures and flavors.
Can you eat breakfast flakes without milk?
Yes, you can eat breakfast flakes dry as a snack or add them to other foods. They are also commonly served with yogurt or milk; add the liquid just before eating if you want to keep their crunch.
Why do breakfast flakes get soggy in milk?
Breakfast flakes get soggy because they absorb liquid and lose their crisp texture. Pour milk over them just before eating, rather than leaving them to sit, to keep them crunchy for longer.
Are breakfast flakes healthy?
Breakfast flakes can be a convenient breakfast, but their nutritional value varies. Check for added sugar and choose a less-sweet variety; serving flakes with milk or yogurt and fruit can make breakfast more substantial.
Do breakfast flakes contain added sugar?
Some breakfast flakes contain added sugar and others are unsweetened. The flavor alone does not tell you how much has been added, so compare ingredient lists when choosing a product.
Can you use breakfast flakes as a crunchy topping?
Yes, crushed breakfast flakes can add crunch to yogurt, fruit or baked toppings. Add them shortly before serving, since moisture softens the flakes and takes away their crisp texture.
How do you keep breakfast flakes crunchy after opening?
Keep breakfast flakes in a tightly sealed container in a cool, dry cupboard. Exposure to air and moisture makes them stale and soft, so close the package carefully after each use.
What is the difference between breakfast flakes and oatmeal?
Breakfast flakes are thin, toasted pieces of grain, while oatmeal is made from oats that are rolled or cut and usually cooked into a soft porridge. They differ in texture, preparation and flavor.
Are breakfast flakes suitable for a quick snack?
Yes, breakfast flakes can be eaten as a quick, dry snack. For a more filling option, pair them with yogurt or milk rather than relying on a handful of flakes alone.
Flakes Vitamins & Minerals
Vitamins
B12
0.6µg · 25% DV
B2
0.3mg · 23% DV
B3
3.6mg · 23% DV
B1
0.24mg · 20% DV
Minerals
Zinc
1.5mg · 14% DV
Iron
2.4mg · 13% DV
Manganese
0.3mg · 13% DV
Phosphorus
75mg · 11% DV
Sodium
180mg · 8% DV
Potassium ⭐
45mg · 1% DV
Flakes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Flakes
To burn the 111 calories in 1 cup (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Flakes?
Flakes are thin, crisp pieces of grain, commonly made from corn or wheat and sometimes fortified with vitamins and minerals. They are a familiar breakfast cereal in many countries, usually served with milk; you can also spoon them over yoghurt or add fruit. In Turkey, they are often eaten at breakfast with milk or yoghurt, alongside the usual tea and other breakfast foods.
Most of their energy comes from carbohydrates, while their fat content is low; fibre varies by product. A medium cup is about 30 g. For a more filling bowl, choose a less-sweet variety and pair it with yoghurt, fruit or a small handful of nuts.
How Nutritious Is Flakes?
Nutrient density
Medium
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
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.
Is 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 Flakes Contain Allergens?
Contains these allergens:
Which Diets Is 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
Flakes Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.15g
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Nutrition data compiled from USDA FoodData Central and scientific sources.