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Rolled oats vs corn flakes

Rolled oats and corn flakes have the same estimated satiety score: 1 out of 5. Rolled oats have more fiber: 10.1 g per 100 g, versus 2.7 g for corn flakes.

Two breakfast cereals, dry.

Prepared by
Last updated
Sources
3 primary
Data
USDA FDC 173904 and 174648

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Key differences

  • Rolled oats provide more protein per calorie: 3.5 g per 100 kcal, versus 1.5 g for corn flakes.
  • Their energy density is similar: 379 kcal per 100 g for rolled oats and 384 for corn flakes.
  • Rolled oats have more fiber: 10.1 g per 100 g, versus 2.7 g for corn flakes.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Rolled oats, dry; Corn flakes.
NutrientRolled oatsserving: 40 g (1.5 oz)Corn flakesserving: 30 g (1 oz)Difference
Calories379 kcal per 100 g (3.5 oz)152 kcal per serving384 kcal per 100 g (3.5 oz)115 kcal per serving+5 kcal per 100 g (3.5 oz)−36 kcal per serving
Protein13.2 g per 100 g (3.5 oz)5.3 g per serving5.9 g per 100 g (3.5 oz)1.8 g per serving−7.3 g per 100 g (3.5 oz)−3.5 g per serving
Carbohydrates67.7 g per 100 g (3.5 oz)27.1 g per serving88 g per 100 g (3.5 oz)26.4 g per serving+20.3 g per 100 g (3.5 oz)−0.7 g per serving
of which sugars1 g per 100 g (3.5 oz)0.4 g per serving7.8 g per 100 g (3.5 oz)2.4 g per serving+6.8 g per 100 g (3.5 oz)+2 g per serving
Fiber10.1 g per 100 g (3.5 oz)4 g per serving2.7 g per 100 g (3.5 oz)0.8 g per serving−7.4 g per 100 g (3.5 oz)−3.2 g per serving
Fat6.5 g per 100 g (3.5 oz)2.6 g per serving0.9 g per 100 g (3.5 oz)0.3 g per serving−5.6 g per 100 g (3.5 oz)−2.3 g per serving
of which saturated1.1 g per 100 g (3.5 oz)0.4 g per serving0.2 g per 100 g (3.5 oz)0.1 g per serving−0.9 g per 100 g (3.5 oz)−0.4 g per serving
Water10.8 g per 100 g (3.5 oz)4.3 g per serving3.3 g per 100 g (3.5 oz)1 g per serving−7.5 g per 100 g (3.5 oz)−3.3 g per serving
Protein per 100 kcal3.5 g1.5 g−1.9 g
Estimated satiety (1 to 5)1 / 51 / 50
Holt satiety index (white bread = 100)not measured118—

In bold, the value more favorable to satiety when the gap is clear. Difference: Corn flakes minus Rolled oats. Source: USDA FDC 173904 and 174648.

Per typical serving

With typical servings, 40 g (1.5 oz) of rolled oats have about 152 kcal and 5.3 g of protein, and 30 g (1 oz) of corn flakes about 115 kcal and 1.8 g.

To get 20 g of protein you would need about 152 g of rolled oats (574 kcal) or about 339 g of corn flakes (1,302 kcal).

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

Which is more filling?

Rolled oats and corn flakes have the same estimated satiety score: 1 out of 5.

Only corn flakes were measured in people, in the Holt satiety index (1995): 118 versus 100 for white bread.

  • Rolled oats: Calculation: 1 (base) − 1 (high energy density: 379 kcal/100 g) + 0 (protein: 3.5 g/100 kcal) + 1 (fiber: 2.7 g/100 kcal) + 0 (solid food with 10.8 g of water, under 70) = 1.
  • Corn flakes: 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. Holt satiety index: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

When to choose each one

Rolled oats

  • If you want more protein per calorie: 3.5 g per 100 kcal.
  • If you want to add fiber: 10.1 g per 100 g.
  • If you want more protein in a typical serving: 5.3 g in 40 g (1.5 oz).

Corn flakes

  • If you prefer a lighter typical serving: about 115 kcal in 30 g (1 oz).

On a GLP-1 medication

Rolled oats. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “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.

Corn flakes. “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.

Full food pages

  • Rolled oats: every nutrient, frequently asked questions, and similar foods.
  • Corn flakes: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

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

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cereals, oats, regular and quick, not fortified, dry (FDC ID 173904).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cereals ready-to-eat, RALSTON Corn Flakes (FDC ID 174648).accessed .
  3. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .