How healthy are frosted corn flakes?
Are frosted corn flakes healthy? Best kept occasional. Frosted corn flakes score 29/100 on the HowHealthyIs Score: 100 g provide 389 kcal, 12 mg iron and 454 µg vitamin A. Frosted corn flakes are corn flakes coated in sugar: a 3/4 cup serving holds about 12 g of sugar, around three teaspoons. They are fortified with iron and some vitamins. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Frosted corn flakes rank higher than 29% of them.
Counts in favor (% daily value per 100 kcal)
- Iron17%
- Vitamin A13%
- Vitamin C6%
- Protein2%
- Fiber1%
- Magnesium1%
- Potassium0%
- Vitamin E0%
- Calcium0%
Counts against
- Saturated fat0%
- Added sugars19%
- Sodium5%
Raw NRF9.3: 40 minus 24 = 16. 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 frosted corn flakes?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 389 kcal | 121 kcal | |
| Protein | 4.3 g | 1.3 g | 3% |
| Carbohydrates | 90 g | 28 g | 10% |
| Fiber | 1.2 g | 0.4 g | 1% |
| Sugars | 39 g | 12 g | |
| Added sugars | 37 g | 11 g | 23% |
| Fat | 0.9 g | 0.3 g | 0% |
| Saturated fat | 0.1 g | <0.1 g | 0% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 454 µg | 141 µg | 16% |
| Vitamin C | 19 mg | 6 mg | 7% |
| Vitamin D | 3.2 µg | 1 µg | 5% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Vitamin K | 0.2 µg | <0.1 µg | 0% |
| Vitamin B12 | 4.8 µg | 1.5 µg | 63% |
| Folate | 536 µg | 166 µg | 42% |
| Minerals | |||
| Calcium | 3 mg | 0.9 mg | 0% |
| Iron | 12 mg | 3.6 mg | 20% |
| Potassium | 82 mg | 25 mg | 1% |
| Magnesium | 12 mg | 3.7 mg | 1% |
| Zinc | 0.2 mg | <0.1 mg | 1% |
| Sodium | 451 mg | 140 mg | 6% |
Source: USDA FoodData Central, "Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes" (FDC 172990). Values rounded.
Why are frosted corn flakes good for you?
- 1.5 µg vitamin B12 in 3/4 cup, 63% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 166 µg folate in 3/4 cup, 42% of the daily value. Folate contributes to normal blood formation.
- 3.6 mg iron in 3/4 cup, 20% of the daily value. Iron contributes to the normal formation of red blood cells.
Good ways to use them
- An occasional breakfast with milk and fruit
- Mixing with plain, higher-fiber cereal
What should you watch out for?
- High in added sugar and low in fiber and protein, so they are not very filling. Bowls are often poured well above the serving size.
What can you eat instead of frosted corn flakes?
Foods you can use the same way with a higher HowHealthyIs Score.