Corn Flakes: Calories, Nutrition Facts, and Health Benefits (2026)
1 cup of corn flakes has 100 calories, 1 g fiber and 0 mg vitamin C. Full corn flakes nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
Corn flakes contain 100 calories per 1 cup (28 g), with 2 g of protein, 24 g of carbohydrates, and 1 g of fiber. They also have 3 g of sugar and 0 g of fat, making them a low-fat breakfast option. With a glycemic index of 81, they may impact blood sugar levels significantly.
This page provides detailed nutritional information about corn flakes, including their calorie content and macronutrient breakdown. It also explores their health benefits and how they compare to other breakfast cereals.
Corn Flakes Nutrition Facts (Per Serving and Per 100 g)
The following nutrition facts table outlines the key nutritional components of corn flakes per serving.
Values are for 1 cup (28 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 100 | 357 | 5% |
| Protein | 2.0 g | 7.1 g | 4% |
| Carbohydrates | 24.0 g | 85.7 g | 9% |
| Fiber | 1.0 g | 3.6 g | 4% |
| Sugar | 3.0 g | 10.7 g | - |
| Fat | 0.0 g | 0.0 g | 0% |
| Vitamin C | 0.0 mg | 0.0 mg | 0% |
| Potassium | 25 mg | 90 mg | 1% |
| Sodium | 200 mg | 714 mg | 9% |
About 92% of corn flakes calories come from carbohydrates, 8% from protein and 0% from fat.
Corn Flakes by Health Goal
Here, we evaluate corn flakes based on common dietary goals to help you understand their suitability for various nutritional needs.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Fair | 100 calories per serving; calorie-dense at 357 cal per 100 g, so keep portions small |
| Blood sugar / diabetes | Fair | Glycemic load of about 19 per serving |
| Immunity | Good | Fortified with added vitamins and minerals, including B vitamins, iron and often zinc |
| Digestion | Fair | 1 g fiber per serving |
| Heart health | Fair | A processed, low-nutrient food; best eaten in moderation |
| Muscle gain | Fair | Low in protein (2 g per serving) |
Corn Flakes and Blood Sugar
Glycemic index: 81. Glycemic load: 19 per serving.
Corn Flakes has a glycemic index of about 81 and a glycemic load of around 19 per serving. Eating it with protein, fat or fiber slows the rise.
How Corn Flakes Compares to Other Breakfast Cereals
In this section, we compare corn flakes with other popular breakfast cereals to highlight their relative nutritional profiles.
| Cereal (per 100 g) | Calories | Sugar (g) | Fiber (g) | Protein (g) |
|---|---|---|---|---|
| Corn Flakes | 357 | 10.7 | 3.6 | 7.1 |
| Rice Krispies | 394 | 12.1 | 0.0 | 6.1 |
| Special K | 387 | 12.9 | 3.2 | 16.1 |
| Wheaties | 370 | 14.8 | 11.1 | 11.1 |
Corn Flakes Myths, Checked
Plain corn flakes are a great weight-loss food , Misleading. They are low in fat but high glycemic and low in protein, so they may not keep you full.
Corn flakes have no sugar , False. Plain corn flakes still have a few grams of sugar, and frosted versions far more.
How to Track Corn Flakes
A poured bowl of corn flakes is usually one and a half to two times the labeled serving, and the milk adds calories too, so weighing the cereal and counting the milk separately is the accurate way to log it. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log corn flakes accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see best breakfast foods ranked, calories in common breakfast foods, and best carb sources ranked.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in 1 cup of corn flakes?
One cup of corn flakes (28 g) contains 100 calories, making it a low-calorie breakfast option.
Is corn flakes good for weight loss?
Corn flakes can be part of a weight loss plan due to their low calorie and fat content, but portion control is essential.
Can people with diabetes eat corn flakes?
Individuals with diabetes can consume corn flakes, but they should monitor their blood sugar levels due to the cereal's high glycemic index of 81.
How much fiber is in corn flakes?
Corn flakes contain 1 g of fiber per cup, which is relatively low compared to other whole grain cereals.
Is corn flakes high in sugar?
With 3 g of sugar per serving, corn flakes are not considered high in sugar, but it's important to consider added sugars in flavored varieties.
Are corn flakes good for weight loss?
Corn flakes can support weight loss if consumed in moderation and as part of a balanced diet, but they should not be the sole breakfast option.
Key Takeaways
- Corn flakes provide 100 calories per 1 cup (28 g).
- Each serving contains 2 g of protein.
- Corn flakes have 24 g of carbohydrates.
- There is 1 g of fiber in a serving.
- They contain 3 g of sugar and 0 g of fat.
- Corn flakes have a glycemic index of 81.
Ready to Transform Your Nutrition Tracking?
Join millions who have transformed their health journey with Nutrola!