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Whole-Wheat Cornflakes Coating Calories
A crunchy coating made from whole-wheat cornflakes, providing carbohydrates and dietary fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
0.25 cup (quarter) of Whole-Wheat Cornflakes Coating (15 g) has 54 calories. That works out to 360 calories per 100 g. It contains 11.9 g of carbs, 1.3 g of protein, 0.4 g of fat and 1.3 g of fiber. Its 0.2 mg of Manganese covers 10% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Whole-Wheat Cornflakes Coating Nutrition Facts
Selected: 0.25 cup (quarter) · 15 g
54
KCAL / 15G
Carbs
11.9g
· 4% DV
Protein
1.3g
· 3% DV
Fat
0.4g
· 1% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 84% · Protein 9% · Fat 7%
Whole-Wheat Cornflakes Coating nutrition facts table · 0.25 cup (quarter) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 11.9 g | 4% |
| Fiber | 1.3 g | 5% |
| Protein | 1.3 g | 3% |
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 Whole-Wheat Cornflakes Coating?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 60 g | 216 kcal |
| 1 tablespoon (small) | 7 g | 25 kcal |
| 2 tablespoon (medium) | 14 g | 50 kcal |
| 0.25 cup (quarter) | 15 g | 54 kcal |
| 1 serving (small) | 25 g | 90 kcal |
| 1 ounce (medium) | 28.4 g | 102 kcal |
| ½ cup (half) | 30 g | 108 kcal |
| 1 serving (medium) | 40 g | 144 kcal |
| 1 serving (large) | 60 g | 216 kcal |
| 100 g | 100 g | 360 kcal |
Calculated from 360 calories per 100 g.
Frequently Asked Questions About Whole-Wheat Cornflakes Coating
What is Whole-Wheat Cornflakes Coating?
Whole-Wheat Cornflakes Coating is crushed whole-wheat cornflakes used as a breading for foods such as chicken, fish, or vegetables. Its coarse crumbs create a noticeably crunchy crust, unlike the finer texture of ordinary breadcrumbs.
How do you make Whole-Wheat Cornflakes Coating at home?
To make Whole-Wheat Cornflakes Coating, crush the flakes by hand or pulse them briefly in a food processor. Leave some coarse crumbs for crunch. For a coating that sticks, dredge the food in flour, dip it in beaten egg, then press it into the crumbs.
How do you use Whole-Wheat Cornflakes Coating on chicken?
Coat chicken pieces in flour, beaten egg, and Whole-Wheat Cornflakes Coating, in that order. Press the crumbs onto the surface so they adhere, then bake, pan-fry, or air-fry the chicken. Cook chicken through before serving.
Can Whole-Wheat Cornflakes Coating be baked until crispy?
Yes, Whole-Wheat Cornflakes Coating can crisp up in the oven. Arrange coated pieces with space between them on a lined baking tray and lightly oil the surface. Turning the pieces during cooking helps the coating brown more evenly.
Can you use Whole-Wheat Cornflakes Coating in an air fryer?
Yes, Whole-Wheat Cornflakes Coating works in an air fryer. Place coated food in a single layer and lightly spray the crumbs with oil. Avoid crowding the basket, since restricted airflow can leave parts of the coating less crisp.
Can Whole-Wheat Cornflakes Coating replace breadcrumbs?
Yes, Whole-Wheat Cornflakes Coating can replace breadcrumbs in many breaded recipes. It produces a coarser, crunchier crust, so the result will have a different texture. Crush the flakes to the size you want before coating the food.
Why does Whole-Wheat Cornflakes Coating fall off?
Whole-Wheat Cornflakes Coating often falls off when the food is wet or lacks a binding layer. Pat the food dry, dredge it in flour, dip it in beaten egg, and press on the crumbs. Letting the coated pieces rest briefly can help the coating set.
How finely should you crush Whole-Wheat Cornflakes Coating?
Crush Whole-Wheat Cornflakes Coating into a mix of small and coarse crumbs. Powder-fine flakes lose the coating’s signature crunch, while very large pieces may not cling well. If using a food processor, pulse briefly and check the texture between pulses.
What can you season Whole-Wheat Cornflakes Coating with?
Season Whole-Wheat Cornflakes Coating with salt, black pepper, paprika, garlic powder, or dried herbs. Paprika and garlic work well for chicken, while black pepper and lemon zest suit fish. Mix the seasonings into the crumbs before coating.
How should leftover Whole-Wheat Cornflakes Coating be stored?
Store unused Whole-Wheat Cornflakes Coating in an airtight container in a cool, dry place. Discard crumbs that have touched raw meat, fish, or egg rather than saving them, because they may be contaminated. Moisture also makes the crumbs lose their crunch.
Whole-Wheat Cornflakes Coating Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
Folate
21µg · 5% DV
B3
0.83mg · 5% DV
B6
0.08mg · 5% DV
Minerals
Manganese
0.22mg · 10% DV
Selenium
3µg · 5% DV
Phosphorus
38mg · 5% DV
Iron
0.9mg · 5% DV
Sodium
90mg · 4% DV
Potassium ⭐
45mg · 1% DV
Whole-Wheat Cornflakes Coating Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole-Wheat Cornflakes Coating
To burn the 54 calories in 0.25 cup (quarter) (15 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 Whole-Wheat Cornflakes Coating?
Whole-wheat cornflakes coating is made from crushed whole-wheat cornflakes, used to give foods a crisp outer layer. It can stand in for breadcrumbs when coating chicken, fish, vegetables or plant-based pieces. The flavour is mild and toasty, while the flakes make a noticeably crunchy crust.
It is handy for home cooking, whether you bake coated pieces in the oven or fry them for a deeper crunch. Season it with herbs, pepper or paprika, or pair it with a simple dip. This coating is mainly a source of carbohydrates and provides 8.5 g of fibre per 100 g. For a lighter finish, apply a thin layer and bake with just a little oil.
How Nutritious Is Whole-Wheat Cornflakes Coating?
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
Medium
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 Whole-Wheat Cornflakes Coating 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 Whole-Wheat Cornflakes Coating Contain Allergens?
Contains these allergens:
Which Diets Is Whole-Wheat Cornflakes Coating Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Whole-Wheat Cornflakes Coating Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 17:1
Above the ideal 4:1 (17:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.