Calories in Corn flakes

100 g of corn flakes has 365 kcal, and 1 cup of corn flakes (30 g) has about 110 kcal.

365 kcalper 100 g

110 kcal in 1 cup (30 g)

High density · 3.6 kcal per g

Protein 6.4g 7% of the calories
Carbs 79.5g 89% of the calories
Fat 1.6g 4% of the calories
Fiber 3.5g

Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.

100 g is about 89 minutes of walking, or 32 minutes of running, for a 70 kg body - context, not a debt to work off.

Corn flakes nutrition facts

A dash means nobody measured it - not that there is none of it.

Per serving: 1 cup (30 g)
Nutrient	Per 100 g	Per serving
Energy	365kcal	110kcal
Fat	1.6g	0.48g
Saturated Fat	0.2g	0.06g
Unsaturated Fat	1.4g	0.42g
Carbs	79.5g	23.9g
Sugars	9.4g	2.8g
Fiber	3.5g	1.1g
Protein	6.4g	1.9g
Salt	1.8g	0.53g
Water	10.1g	3g

Alcohol	0g	0g
Caffeine	0mg	0mg

Monounsaturated	0.35g	0.11g
Polyunsaturated	0.75g	0.22g
Omega-3	0.018g	0.005g
ALA	0.018g	0.005g
DHA	0g	0g
EPA	0g	0g
Omega-6	0.73g	0.22g
AA	0g	0g
LA	0.73g	0.22g
Cholesterol	0mg	0mg

Vitamin B1 (Thiamine)	1mg	0.31mg
Vitamin B2 (Riboflavin)	1mg	0.31mg
Vitamin B3 (Niacin)	12.9mg	3.9mg
Vitamin B6 (Pyridoxine)	1.4mg	0.43mg
Vitamin B12 (Cobalamin)	1.8µg	0.54µg
Folate (Vitamin B9)	327µg	98.1µg
Vitamin A	10µg	3µg
Vitamin C	0mg	0mg
Vitamin D	200IU	60IU
Vitamin E	0.11mg	0.033mg
Vitamin K	0µg	0µg
Choline	7.7mg	2.3mg

Calcium	4mg	1.2mg
Copper	0.069mg	0.021mg
Iron	28mg	8.4mg
Magnesium	29mg	8.7mg
Phosphorus	89mg	26.7mg
Potassium	128mg	38.4mg
Selenium	9.5µg	2.9µg
Zinc	0.6mg	0.18mg

Beta-carotene	87µg	26.1µg
Lycopene	0µg	0µg
Lutein + zeaxanthin	1466µg	440µg

Cystine	0.14g	0.043g
Histidine	0.15g	0.046g
Isoleucine	0.22g	0.065g
Leucine	0.91g	0.27g
Lysine	0.095g	0.028g
Methionine	0.15g	0.044g
Phenylalanine	0.33g	0.099g
Threonine	0.15g	0.046g
Tryptophan	0.034g	0.01g
Tyrosine	0.17g	0.05g
Valine	0.3g	0.091g

Read it as an averageIt is what a laboratory measured, averaged over samples - variety, ripeness and cut all move it, and a few percent either way is normal.

What stands out in corn flakes

1 cup (30 g) is 110 kcal, about 5% of a 2,000 kcal day.

Medium in sugars9.4 g per 100 g (10% of the daily reference)
High in salt1.8 g per 100 g (29% of the daily reference)
High in iron28 mg per 100 g (200% of the daily reference)
High in folate327 µg per 100 g (164% of the daily reference)
A source of fiber3.5 g per 100 g (14% of the daily reference)

Claims follow the EU nutrition claims rules and the "high" warnings the UK/EU front-of-pack labels; the 2,000 kcal day is the reference intake for an average adult.

Calories in different amounts of corn flakes

30 g1 cup	110 kcal
50 g	182 kcal
60 g2 servings	219 kcal
100 g	365 kcal
200 g	730 kcal

Any amount g 110 kcal

Foods with similar calories

Other published foods within reach of 365 kcal per 100 g, so the number has something to sit against.

Chia seeds 121 kcal more 486kcal / 100 g

Bagel 101 kcal less 264kcal / 100 g

Croissant 41 kcal more 406kcal / 100 g

Granola 55 kcal more 420kcal / 100 g

Oats 14 kcal more 379kcal / 100 g

Bread 98 kcal less 267kcal / 100 g

Questions about corn flakes

1 cup of corn flakes (30 g) has 1.9 g of protein, and 100 g has 6.4 g. The macro calculator works out how much protein you need a day.

1 cup of corn flakes (30 g) has 1.1 g of fiber, and 100 g has 3.5 g.

1 cup of corn flakes (30 g) has 2.8 g of sugar, and 100 g has 9.4 g.

It depends on the size: small bowl (36 g) about 131 kcal; bowl (45 g) about 164 kcal; large bowl (66 g) about 241 kcal.

Yes. 100 g of corn flakes has 28 mg of iron, 200% of what an adult needs in a day.

Yes. 100 g of corn flakes has 1.8 g of salt, above the 1.5 g at which food labels mark salt as high.

Moderately. 100 g of corn flakes has 3.5 g of fiber; a food counts as high in fiber from 6 g.

It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1 cup of corn flakes (30 g) has about 110 kcal. The calorie calculator works out how many you need.

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