Calories in Cereals ready-to-eat, RALSTON Corn Flakes
Generic food Breakfast Cereals
Cereals ready-to-eat, RALSTON Corn Flakes contains 384 kcal per 100 g. A 1 cup, 1 NLEA serving (28 g) provides about 108 kcal.
Roughly 92% of its calories come from carbohydrates, with 6% from protein and 2% from fat (estimated with general energy factors).
That is close to the median for breakfast cereals on FoodFactly (371 kcal per 100 g).
100 g provides 374% of the Daily Value for Thiamin (B1), 223% of the Daily Value for Vitamin B12 and 179% of the Daily Value for Folate (B9).
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 384 kcal | |
| Total fat M | 0.91 g | 1% |
| Saturated fat C | 0.23 g | 1% |
| Trans fat L | 0 g | |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 571 mg | 25% |
| Total carbohydrates C | 88 g | 32% |
| Dietary fiber M | 2.7 g | 10% |
| Total sugars M | 7.8 g | |
| Protein M | 5.9 g | 12% |
| Vitamin A C | 981 µg | 109% |
| Vitamin C M | 65 mg | 72% |
| Vitamin D L | 7.1 µg | 36% |
| Vitamin E M | 0.02 mg | 0.1% |
| Vitamin K M | 0 µg | 0% |
| Thiamin (B1) M | 4.5 mg | 374% |
| Riboflavin (B2) M | 1.7 mg | 134% |
| Niacin (B3) M | 21 mg | 131% |
| Pantothenic acid (B5) M | 0.099 mg | 2% |
| Vitamin B6 M | 1.9 mg | 112% |
| Folate (B9) L | 714 µg | 179% |
| Vitamin B12 L | 5.4 µg | 223% |
| Choline ? | 2.2 mg | 0.4% |
| Calcium M | 2 mg | 0.2% |
| Iron M | 19.4 mg | 108% |
| Magnesium M | 7 mg | 2% |
| Phosphorus M | 33 mg | 3% |
| Potassium L | 107 mg | 2% |
| Zinc M | 0.2 mg | 2% |
| Copper M | 0.075 mg | 8% |
| Manganese M | 0.095 mg | 4% |
| Selenium M | 2.2 µg | 4% |
% 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 6%
- Carbohydrates 92%
- Fat 2%
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
- Protein5.9 gbelow the median for breakfast cereals (median 8.5 g)
- Fiber2.7 gbelow the median for breakfast cereals (median 5 g)
- Sugars7.8 gbelow the median for breakfast cereals (median 18.4 g)
- Fat0.91 gin the lowest quarter of breakfast cereals (median 3.7 g)
- Saturated fat0.23 gin the lowest quarter of breakfast cereals (median 0.63 g)
- Sodium571 mgin the top quarter of breakfast cereals (median 344 mg)
- Protein per 100 kcal1.5 gprotein density, useful for comparing foods with different calorie levels
- Water3.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.11 g |
|---|---|
| Polyunsaturated fat C | 0.29 g |
Sugars and starch (7)
| Starch M | 60.4 g |
|---|---|
| Sucrose M | 4.6 g |
| Glucose M | 1.5 g |
| Fructose M | 1.3 g |
| Lactose M | 0 g |
| Maltose M | 0.4 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0.037 g |
|---|---|
| Threonine M | 0.23 g |
| Isoleucine M | 0.25 g |
| Leucine M | 1 g |
| Lysine M | 0.043 g |
| Methionine M | 0.11 g |
| Cystine M | 0.11 g |
| Phenylalanine M | 0.39 g |
| Tyrosine M | 0.17 g |
| Valine M | 0.3 g |
| Arginine M | 0.13 g |
| Histidine M | 0.17 g |
| Alanine M | 0.58 g |
| Aspartic acid M | 0.64 g |
| Glutamic acid M | 1.5 g |
| Glycine M | 0.2 g |
| Proline M | 0.94 g |
| Serine M | 0.32 g |
Individual fatty acids (30)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| Linoleic acid (omega-6, 18:2) M | 0.28 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0 g |
| SFA 16:0 M | 0.18 g |
| SFA 18:0 M | 0.05 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 M | 0.11 g |
| PUFA 18:3 M | 0.017 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0 g |
| MUFA 22:1 M | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0 g |
| SFA 24:0 M | 0 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 M | 0 g |
| MUFA 15:1 M | 0 g |
| PUFA 21:5 M | 0 g |
| PUFA 22:4 M | 0 g |
Carotenoids (14)
| Beta-carotene C | 144 µg |
|---|---|
| Lycopene M | 0 µg |
| Retinol C | 962 µg |
| Carotene, alpha C | 38 µg |
| Vitamin D (D2 + D3), International Units L | 286 IU |
| Vitamin D3 (cholecalciferol) L | 7.1 µg |
| Cryptoxanthin, beta C | 111 µg |
| Tocopherol, beta M | 0.01 mg |
| Tocopherol, gamma M | 0.06 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 0.19 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0.26 mg |
| Tocotrienol, delta M | 0 mg |
Other components (7)
| Water M | 3.3 g |
|---|---|
| Ash M | 1.9 g |
| Energy C | 1,607 kJ |
| Vitamin A, IU C | 3,571 IU |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Betaine M | 1.2 mg |
Other forms of Cereals ready-to-eat
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size | 339 | 10.9 g | 80.7 g | 2.1 g |
| Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY | 380 | 10 g | 78 g | 3 g |
| Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted Cooked | 401 | 7.1 g | 81.2 g | 5.5 g |
| Cereals ready-to-eat, frosted oat cereal with marshmallows | 400 | 7.1 g | 84.7 g | 3.3 g |
| Cereals ready-to-eat, WEETABIX whole grain cereal | 371 | 11.4 g | 81.5 g | 2.9 g |
| Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan | 378 | 7.9 g | 74.3 g | 7.1 g |
| Cereals ready-to-eat, ALPEN | 352 | 11.2 g | 75.7 g | 3.3 g |
| Cereals ready-to-eat, FAMILIA | 388 | 9.5 g | 73.8 g | 6.3 g |
| Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | 385 | 7.1 g | 76.2 g | 5.6 g |
| Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds | 409 | 7.7 g | 79.6 g | 7.3 g |
| Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal | 403 | 9 g | 73 g | 10.5 g |
| Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch | 390 | 9.8 g | 70.9 g | 8.8 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 |
|---|---|---|---|---|
| Cereal, corn flakes, plain | 365 | 6.4 g | 79.5 g | 1.6 g |
| Cereal, rice crispy, plain | 358 | 7 g | 79.8 g | 1.2 g |
| Cereal, rice squares | 357 | 7 g | 77.4 g | 2.2 g |
| Cereal, corn squares | 369 | 7.9 g | 77.1 g | 2.6 g |
| Cereal, corn puffs | 371 | 7.7 g | 77.8 g | 2.6 g |
| Cereal, other, plain | 370 | 9.4 g | 73.7 g | 3.9 g |
| Millet, puffed | 354 | 13 g | 80 g | 3.4 g |
| Cereals, CREAM OF RICE, dry Dried or dry | 370 | 6.3 g | 82.4 g | 0.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cereals ready-to-eat?
100 g of cereals ready-to-eat has 384 kcal. 1 cup, 1 NLEA serving (28 g): about 108 kcal.
How much protein is in cereals ready-to-eat?
Cereals ready-to-eat contains 5.9 g of protein per 100 g (12% of the 50 g Daily Value), or 1.7 g in 1 cup, 1 NLEA serving (28 g). About 6% of its calories come from protein. Compared with other breakfast cereals, that is below the median (median 8.5 g).
How many carbs are in cereals ready-to-eat?
Cereals ready-to-eat has 88 g of total carbohydrates per 100 g, including 2.7 g of fiber and 7.8 g of sugars.
How much fat is in cereals ready-to-eat?
Cereals ready-to-eat contains 0.91 g of fat per 100 g, of which 0.23 g is saturated (1% of the Daily Value).
What vitamins and minerals does cereals ready-to-eat contain?
Per 100 g, the most notable amounts relative to the Daily Value are Thiamin (B1) (374% DV), Vitamin B12 (223% DV), Folate (B9) (179% DV), Riboflavin (B2) (134% DV) and Niacin (B3) (131% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cereals ready-to-eat?
100 g contains 571 mg of sodium, 25% of the 2,300 mg Daily Value.
Does cereals ready-to-eat have the same nutrition not specified and cooked?
No. Per 100 g, cereals ready-to-eat, RALSTON Corn Flakes has 384 kcal, while cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted has 401 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 174648. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.