How healthy are corn flakes?
Are corn flakes healthy? It can fit a healthy breakfast. Corn flakes score 70/100 on the HowHealthyIs Score: 100 g provide 384 kcal, 981 µg vitamin A and 19 mg iron. Corn flakes are usually fortified with iron and B vitamins, but they are low in fiber and protein and digest quickly. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Corn flakes rank higher than 70% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin A28%
- Iron28%
- Vitamin C19%
- Protein3%
- Fiber3%
- Potassium1%
- Magnesium0%
- Calcium0%
- Vitamin E0%
Counts against
- Saturated fat0%
- Added sugars4%
- Sodium6%
Raw NRF9.3: 82 minus 11 = 71. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in corn flakes?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 384 kcal | 108 kcal | |
| Protein | 5.9 g | 1.7 g | 3% |
| Carbohydrates | 88 g | 25 g | 9% |
| Fiber | 2.7 g | 0.8 g | 3% |
| Sugars | 7.8 g | 2.2 g | |
| Added sugars | 8 g | 2.2 g | 4% |
| Fat | 0.9 g | 0.3 g | 0% |
| Saturated fat | 0.2 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 981 µg | 275 µg | 31% |
| Vitamin C | 65 mg | 18 mg | 20% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 2 mg | 0.6 mg | 0% |
| Iron | 19 mg | 5.4 mg | 30% |
| Potassium | 107 mg | 30 mg | 1% |
| Magnesium | 7 mg | 2 mg | 0% |
| Sodium | 571 mg | 160 mg | 7% |
Source: USDA FoodData Central, "Cereals ready-to-eat, RALSTON Corn Flakes" (FDC 174648). Values rounded.
Why are corn flakes good for you?
- 275 µg vitamin A in 1 cup, 31% of the daily value. Vitamin A contributes to the maintenance of normal vision.
- 5.4 mg iron in 1 cup, 30% of the daily value. Iron contributes to the normal formation of red blood cells.
- 18 mg vitamin C in 1 cup, 20% of the daily value. Vitamin C contributes to the normal function of the immune system.
Good ways to use them
- A quick breakfast with protein added
- Mixing with higher-fiber cereal
What should you watch out for?
- Not very filling on their own; add milk, yogurt, nuts or fruit.
What can you eat instead of corn flakes?
Foods you can use the same way with a higher HowHealthyIs Score.