Saciedad

Ultra-processed foods and sweets

Corn flakes

Corn flakes pack 384 kcal into 100 g (3.5 oz), so a typical 30 g (1 oz) serving already adds up to about 115 kcal.

Last reviewed: By USDA description: Corn flakes

  • 384 kcalCalories per 100 g
  • 5.9 gProtein per 100 g
  • 2.7 gFiber per 100 g
  • Estimated satiety: 1 out of 5

Nutrition facts

A typical 30 g (1 oz) serving provides about 115 kcal, 1.8 g of protein, and 0.8 g of fiber.

Values for corn flakes per 100 g (3.5 oz) and per typical serving of 30 g (1 oz).
NutrientPer 100 g (3.5 oz)Per serving (30 g (1 oz))
Calories384 kcal115 kcal
Protein5.9 g1.8 g
Carbohydrates88 g26.4 g
of which sugars7.8 g2.4 g
Fiber2.7 g0.8 g
Fat0.9 g0.3 g
of which saturated0.2 g0.1 g
Water3.3 g1 g

The typical serving is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

Satiety

High energy density.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

This food was measured in people: in the satiety index by Holt and colleagues (1995), which compared 240 kcal servings of 38 foods over two hours, it scored 118 versus 100 for white bread. In other words, it was more filling than the same calories of white bread. Source: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

What to keep in mind on a GLP-1 medication

High energy density
It has more than 300 kcal per 100 g: a lot of energy in a small volume, so it is less filling per calorie. That does not make it a bad food; when your appetite is very low, a small serving can help you meet your needs.

Frequently asked questions about corn flakes

How many grams of protein are in a cup of corn flakes?

A cup of corn flakes, our reference serving of 30 g (1 oz), has about 1.8 g of protein. 100 g (3.5 oz) of corn flakes has 5.9 g of protein. That is 1.5 g of protein per 100 kcal.

How many kcal are in a cup of corn flakes?

A cup of corn flakes, our reference serving of 30 g (1 oz), has about 115 kcal. 100 g (3.5 oz) of corn flakes has 384 kcal. That is a high energy density.

How much fiber is in a cup of corn flakes?

A cup of corn flakes, our reference serving of 30 g (1 oz), has about 0.8 g of fiber. 100 g (3.5 oz) of corn flakes has 2.7 g of fiber.

Do corn flakes keep you full?

Barely filling for the calories they provide: our estimated satiety score is 1 out of 5. It is based on: high energy density. They were also measured in people: in the Holt satiety index (1995), with 240 kcal servings, they scored 118 versus 100 for white bread.

How do corn flakes fit into eating on Ozempic, Wegovy, Mounjaro, or Zepbound?

Based on our tags, this is what matters about corn flakes on a GLP-1 medication. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs. These are general guidelines, not medical advice: everyone tolerates foods differently.

What is a typical serving of corn flakes?

We use 30 g (1 oz) as a typical serving, roughly a cup of corn flakes. That amount provides about 115 kcal, 1.8 g of protein, and 0.8 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

Compare with…

See all comparisons

See all foods

Sources

Sources for the data on this page, with the access date.

  1. USDA FoodData Central: Cereals ready-to-eat, RALSTON Corn Flakes (FDC ID 174648). U.S. Department of Agriculture, Agricultural Research Service. accessed .
  2. Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90. European Journal of Clinical Nutrition (PubMed). accessed .