Calories in Cereal, corn flakes, flavored
Generic food Breakfast Cereals
Cereal, corn flakes, flavored contains 375 kcal per 100 g. A typical serving of 1 cup (40 g) provides about 150 kcal.
Roughly 92% of its calories come from carbohydrates, with 5% from protein and 3% from fat (estimated with general energy factors).
That is close to the median for ready-to-eat cereal, higher sugar (>21.2g/100g) on FoodFactly (383 kcal per 100 g).
100 g provides 57% of the Daily Value for Folate (B9), 55% of the Daily Value for iron and 46% of the Daily Value for Thiamin (B1).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 375 kcal | |
| Total fat C | 1.3 g | 2% |
| Saturated fat C | 0.15 g | 0.7% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 516 mg | 22% |
| Total carbohydrates C | 84.7 g | 31% |
| Dietary fiber C | 2.6 g | 9% |
| Total sugars C | 32.5 g | |
| Protein C | 4.8 g | 10% |
| Vitamin A C | 7 µg | 0.8% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 5.1 µg | 25% |
| Vitamin E C | 0.08 mg | 0.5% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) C | 0.55 mg | 46% |
| Riboflavin (B2) C | 0.54 mg | 41% |
| Niacin (B3) C | 6.8 mg | 42% |
| Vitamin B6 C | 0.77 mg | 45% |
| Folate (B9) C | 227 µg | 57% |
| Vitamin B12 C | 0.92 µg | 38% |
| Choline C | 5.8 mg | 1% |
| Calcium C | 3 mg | 0.2% |
| Iron C | 9.9 mg | 55% |
| Magnesium C | 21 mg | 5% |
| Phosphorus C | 66 mg | 5% |
| Potassium C | 96 mg | 2% |
| Zinc C | 0.45 mg | 4% |
| Copper C | 0.053 mg | 6% |
| Selenium C | 7.2 µg | 13% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 5%
- Carbohydrates 92%
- Fat 3%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein4.8 gin the lowest quarter of ready-to-eat cereal, higher sugar (>21.2g/100g) (median 5.8 g)
- Fiber2.6 gin the lowest quarter of ready-to-eat cereal, higher sugar (>21.2g/100g) (median 5 g)
- Sugars32.5 gabove the median for ready-to-eat cereal, higher sugar (>21.2g/100g) (median 32.4 g)
- Fat1.3 gin the lowest quarter of ready-to-eat cereal, higher sugar (>21.2g/100g) (median 4.2 g)
- Saturated fat0.15 gin the lowest quarter of ready-to-eat cereal, higher sugar (>21.2g/100g) (median 0.65 g)
- Sodium516 mgbelow the median for ready-to-eat cereal, higher sugar (>21.2g/100g) (median 526 mg)
- Protein per 100 kcal1.3 gprotein density, useful for comparing foods with different calorie levels
- Water7.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.26 g |
|---|---|
| Polyunsaturated fat C | 0.56 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.54 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0.001 g |
| SFA 14:0 C | 0.001 g |
| SFA 16:0 C | 0.12 g |
| SFA 18:0 C | 0.025 g |
| MUFA 18:1 C | 0.26 g |
| PUFA 18:3 C | 0.013 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.002 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0.001 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 65 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1,090 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 42 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 7.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 122 µg |
| Folate, food C | 20 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0.92 µg |
Other forms of Cereal
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cereal, cooked, NFS Cooked | 64 | 2.2 g | 11.4 g | 1.1 g |
| Cereal, ready-to-eat, NFS | 379 | 7.7 g | 77.7 g | 4 g |
| Cereal, O's, flavored | 385 | 8.6 g | 76 g | 5.4 g |
| Cereal, crunch | 398 | 4.3 g | 82.1 g | 5.5 g |
| Cereal, O's, plain | 374 | 12.4 g | 67.9 g | 6.2 g |
| Cereal, chocolate puffs | 388 | 5.4 g | 81 g | 5 g |
| Cereal, cinnamon toast | 414 | 5.9 g | 75.2 g | 9.9 g |
| Cereal, chocolate crispy | 380 | 5.4 g | 81.8 g | 4.2 g |
| Cereal, corn squares | 369 | 7.9 g | 77.1 g | 2.6 g |
| Cereal, corn flakes, plain | 365 | 6.4 g | 79.5 g | 1.6 g |
| Cereal, corn puffs | 371 | 7.7 g | 77.8 g | 2.6 g |
| Cereal, rice crispy, plain | 358 | 7 g | 79.8 g | 1.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cereals ready-to-eat, POST, Honeycomb Cereal | 394 | 6 g | 86.6 g | 2.9 g |
| Cereals ready-to-eat, POST, FRUITY PEBBLES | 402 | 4.6 g | 86.1 g | 4 g |
| Cereals ready-to-eat, POST, COCOA PEBBLES | 397 | 4.8 g | 85.7 g | 4.1 g |
| Cereals ready-to-eat, frosted oat cereal with marshmallows | 400 | 7.1 g | 84.7 g | 3.3 g |
| Cereals ready-to-eat, Post, Waffle Crisp | 390 | 6.6 g | 83 g | 5 g |
| Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS | 379 | 3.5 g | 89.7 g | 1.7 g |
| Cereals ready-to-eat, POST SELECTS Blueberry Morning | 395 | 6.5 g | 81.6 g | 5.3 g |
| Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes | 389 | 4.3 g | 90.2 g | 0.87 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cereal?
100 g of cereal has 375 kcal. 1 cup (40 g): about 150 kcal. 1 prepackaged single serving (30 g): about 113 kcal.
How much protein is in cereal?
Cereal contains 4.8 g of protein per 100 g (10% of the 50 g Daily Value), or 1.9 g in 1 cup (40 g). About 5% of its calories come from protein. Compared with other ready-to-eat cereal, higher sugar (>21.2g/100g), that is in the lowest quarter (median 5.8 g).
How many carbs are in cereal?
Cereal has 84.7 g of total carbohydrates per 100 g, including 2.6 g of fiber and 32.5 g of sugars.
How much fat is in cereal?
Cereal contains 1.3 g of fat per 100 g, of which 0.15 g is saturated (0.7% of the Daily Value).
What vitamins and minerals does cereal contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (57% DV), iron (55% DV), Thiamin (B1) (46% DV), Vitamin B6 (45% DV) and Niacin (B3) (42% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cereal?
100 g contains 516 mg of sodium, 22% of the 2,300 mg Daily Value.
Does cereal have the same nutrition not specified and cooked?
No. Per 100 g, cereal, corn flakes, flavored has 375 kcal, while cereal, cooked, NFS has 64 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708474. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.