1 serving (30 grams) contains 100 calories, 2.0 grams of protein, 0.2 grams of fat, and 24.0 grams of carbohydrates.
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Nutrition Information
Calories |
400 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 800 mg | 34% | |
| Total Carbohydrates | 96 g | 34% | |
| Dietary Fiber | 3.6 g | 12% | |
| Sugars | 9.6 g | ||
| protein | 8 g | 16% | |
| Vitamin D | 160 mcg | 800% | |
| Calcium | 4 mg | 0% | |
| Iron | 32.4 mg | 180% | |
| Potassium | 120 mg | 2% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Cornflakes
Cornflakes, originating from the United States in the late 19th century, are a popular breakfast cereal made from milled corn. They are typically toasted, crispy flakes that are often consumed with milk or yogurt. Cornflakes are low in fat (0.7g per 100g) and provide a significant source of carbohydrates (80g per 100g), making them a quick energy-rich meal. They are also fortified with essential vitamins and minerals, including iron (27mg per 100g) and vitamin D (133.3IU per 100g), contributing to their nutritional benefit. While naturally low in fiber (3g per 100g), many commercial brands enhance their products with additional nutrients for a more balanced profile. Cornflakes are a versatile and convenient breakfast option globally, but their plain form is often paired with other nutrient-dense toppings like fruits or nuts for improved health benefits.
Health Benefits
- Supports bone health due to added vitamin D, aiding calcium absorption.
- Provides high levels of iron (27mg per 100g), essential for oxygen transport and preventing anemia.
- Low fat (0.7g per 100g) content makes it a heart-friendly option when consumed without added sugar.
- The high carbohydrate content (80g per 100g) offers a quick energy boost, suitable for active individuals.
- Can contribute to immune function when consumed with fortified nutrients like iron and vitamin D.
Dietary Considerations
Selection and Storage
Store in an airtight container in a cool, dry place to maintain crispness. Avoid exposure to moisture to prevent staling.
Common Questions About Cornflakes Nutrition
Is cornflakes a good source of protein?
Cornflakes contain 6.67 grams of protein per 100 grams, which is a moderate amount but lower compared to protein-rich foods like eggs or legumes. While it can contribute to your daily protein intake, it is not significant enough to be a primary protein source.
Can I eat cornflakes on a keto diet?
Cornflakes are not suitable for a keto diet due to their high carbohydrate content. With 80 grams of carbs per 100 grams, including 8 grams of sugar, cornflakes can quickly take you out of ketosis.
Are cornflakes healthy or are there any concerns?
Cornflakes are low in fat and a source of fiber (3 grams per 100 grams), but they are high in sodium (667 mg per 100 grams) and carbohydrates. The added sugar (8 grams per 100 grams) may also be a concern for those watching their sugar intake. Moderation is key to incorporating them into a balanced diet.
What is a recommended portion size of cornflakes?
A typical portion size of cornflakes is 30 grams, which contains approximately 100 calories, 2 grams of protein, 24 grams of carbs, and around 2 grams of sugar. Pairing cornflakes with a source of protein like milk or yogurt can create a more balanced meal.
How do cornflakes compare to other breakfast cereals?
Cornflakes are generally lower in fat but higher in sodium compared to many other cereals. They lack the whole grains and higher fiber content found in options like oatmeal or bran cereals, making them less filling and potentially less nutritious depending on your dietary needs.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Iron in DietNIH Office of Dietary SupplementsHighlights iron as a key nutrient, commonly added to fortified cereals like cornflakes, and its role in health and dietary sources.
- Chapter 1: Guidelines for Healthy EatingDietary Guidelines for Americans 2020-2025Provides recommendations on cereal consumption within a balanced diet and guidance for selecting fortified options like cornflakes.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
