Grain
corn flakes cereal.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
384
PROTEIN
5.9g
CARBS
88g
FAT
0.91g
FIBER
2.7g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories384kcal—
Protein5.9g12%
Carbohydrates88g32%
Fiber2.7g10%
Sugar7.8g16%
Total fat0.91g1%
Saturated fat0.23g1%
Trans fat0g—
Cholesterol0mg0%
Water3.3g—
MINERALS
Sodium571mg25%
Potassium107mg2%
Calcium2.0mg0%
Iron19.4mg108%
Magnesium7.0mg2%
Phosphorus33mg3%
Zinc0.20mg2%
Copper0.08mg9%
Manganese0.10mg4%
Selenium2.2µg4%
VITAMINS
Vitamin A981µg109%
Vitamin C65mg72%
Vitamin D7.1µg36%
Vitamin E0.02mg0%
Vitamin K0µg0%
Thiamin (B1)4.5mg373%
Riboflavin (B2)1.7mg134%
Niacin (B3)21mg131%
Pantothenic acid (B5)0.10mg2%
Vitamin B61.9mg112%
Folate (B9)714µg179%
Vitamin B125.4µg223%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup28g
1 tablespoon1.8g
1 teaspoon0.6g
1 ml0.1g
1 liter116.7g
HEALTH BENEFITS
Why eat it.
- ✓Often fortified with essential vitamins and minerals, such as iron, folic acid, and B vitamins.
- ✓Provides a quick source of energy from carbohydrates, which can be useful for starting the day.
- ✓Typically low in fat and cholesterol-free, contributing to a heart-healthy diet when consumed in moderation.
- ✓Can be a source of dietary fiber, although typically less than whole-grain cereals.
COOKING TIPS
In the kitchen.
- 1Crush corn flakes to create a crispy coating for fried or baked chicken, fish, or pork chops.
- 2Use as a crunchy topping for casseroles, such as scalloped potatoes or macaroni and cheese, by mixing with melted butter before baking.
- 3Incorporate crushed corn flakes into cookie or dessert bar recipes for added texture and a subtle toasted corn flavor.
- 4Mix with melted marshmallows and butter to create classic corn flake wreaths or treats.
STORAGE
Keep it fresh.
- Store in a cool, dry place like a pantry, away from direct sunlight and moisture.
- After opening, tightly roll down the inner bag and close the box, or transfer the cereal to an airtight container to maintain freshness and prevent it from becoming stale.
FAQ
Frequently asked questions.
Are corn flakes healthy?
Corn flakes are a low-fat, cholesterol-free cereal that is often fortified with essential vitamins like B12, iron, and folic acid. However, they are high in refined carbohydrates and can contain added sugar, so they are best enjoyed as part of a balanced diet with added protein and fiber.
How many calories and carbs are in corn flakes?
A 100g serving of corn flakes contains approximately 384 calories and 88.01g of carbohydrates. Because they are high in carbs and very low in fat (0.91g), they provide a quick source of energy, making them a popular choice for a pre-workout snack or breakfast.
Are corn flakes gluten-free?
While corn is naturally gluten-free, many commercial corn flakes are not. Most brands use barley malt extract as a sweetener, which contains gluten. If you have celiac disease or gluten sensitivity, look for brands specifically labeled as 'Certified Gluten-Free'.
Are corn flakes vegan?
Most corn flakes are considered vegan as they are made from corn, sugar, and malt flavoring. However, some brands fortify their cereal with Vitamin D3 derived from lanolin (sheep's wool), so strict vegans should verify the source of fortification on the packaging.
Are corn flakes keto-friendly?
No, corn flakes are not keto-friendly. They are very high in carbohydrates (88g per 100g) and low in fiber, which results in a high net carb count that will likely disrupt ketosis.
Can I use corn flakes as a substitute for breadcrumbs?
Yes, crushed corn flakes make an excellent, crunchy coating for fried or baked chicken, fish, or tofu. Simply crush them into small bits and use them as you would panko or traditional breadcrumbs to achieve a crispier texture.
How should I store corn flakes to keep them crunchy?
To maintain crunchiness, store corn flakes in an airtight container in a cool, dry place. If the cereal becomes slightly stale, you can briefly toast it in a low-temperature oven at 300°F (150°C) for 3-5 minutes to restore its crispness.
Are corn flakes good for weight loss?
Corn flakes can be part of a weight-loss plan because they are low in fat, but they are not very satiating on their own due to low protein and fiber content. To help with weight management, pair them with a high-protein milk or Greek yogurt to stay full longer.
What do corn flakes taste like?
Corn flakes have a mild, toasted corn flavor with a subtle sweetness and a very light, crisp texture. Their neutral profile makes them a versatile base for various toppings like fresh berries, sliced bananas, or honey.
How long do corn flakes last once the box is opened?
Once opened, corn flakes typically stay fresh for 2 to 3 months if the inner bag is tightly rolled or the cereal is moved to an airtight container. While they remain safe to eat past this point, they will eventually lose their signature crunch and taste stale.
