Corn Flakes vs Oats: Calories and Nutrition Compared (2026)

Corn flakes contain 5.9 g of protein and 384 calories, while oats have 2.5 g of protein and 71 calories. Oats are lower in calories.

Corn flakes and oats are popular breakfast options, each with distinct nutritional profiles. Understanding their differences can help in making healthier food choices.

What Is the Difference Between Corn Flakes and Oats?

Corn flakes are a breakfast cereal made from toasting flakes of corn. They are often consumed with milk or yogurt. Oats are whole grains that are commonly rolled or ground into flour. They are often used in breakfast dishes like oatmeal or granola.

Corn Flakes vs Oats: Nutrition Side by Side

The following comparison highlights the nutritional differences between corn flakes and oats per 100 g.

Nutrient (per 100 g)	Corn flakes cereal	Oatmeal (cooked)
Calories	384 kcal	71 kcal
Protein	5.9 g	2.5 g
Carbs	88.0 g	12 g
Sugar	7.8 g	0.3 g
Fat	0.9 g	1.5 g
Fiber	2.7 g	1.7 g
Sodium	571 mg	4 mg

Which Is Better, Corn Flakes or Oats?

For weight loss: Oats are significantly lower in calories, with 71 calories compared to corn flakes' 384 calories.

For muscle and protein: Corn flakes provide more protein at 5.9 g, while oats offer 2.5 g of protein.

For low-carb or low-sugar: Corn flakes have 88.0 g of carbs and 7.8 g of sugar, while oats contain 12 g of carbs and 0.3 g of sugar.

How to Track Corn flakes and Oats Accurately

It's easy to misjudge portion sizes and macronutrient content, which can impact dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers presented are rounded reference values for educational use and should not be considered medical advice. Always consult a professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, corn flakes or oats?

Corn flakes have 5.9 g of protein, while oats have 2.5 g of protein.

Which has fewer calories, corn flakes or oats?

Oats have 71 calories, whereas corn flakes have 384 calories.

How much sugar is in corn flakes?

Corn flakes contain 7.8 g of sugar per 100 g.

What is the fiber content in oats?

Oats have 1.7 g of fiber per 100 g.

How much fat is in corn flakes?

Corn flakes contain 0.9 g of fat per 100 g.

What is the sodium content in oats?

Oats have 4 mg of sodium per 100 g.

Key Takeaways

• Corn flakes have 384 calories per 100 g.
• Oats have 71 calories per 100 g.
• Corn flakes contain 5.9 g of protein.
• Oats contain 2.5 g of protein.
• Corn flakes have 88.0 g of carbs.
• Oats have 12 g of carbs.