Corn flakes cereal
Fortified with iron and B vitamins; a fast carb for post-workout bowls with protein milk.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Corn flakes cereal for gym-goers
Per 100 g, corn flakes cereal provides 357 kcal, 7.5 g protein, 84.1 g carbohydrate (3.3 g fiber, 9.5 g sugars) and 0.4 g fat (0.1 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 cup, about 28 g) comes to roughly 100 kcal and 2.1 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Corn flakes cereal
Corn flakes are toasted flakes of milled corn, usually fortified with vitamins and minerals; the values here are for the dry cereal. They're very high in carbohydrate and low in fat, and fortification adds a lot of iron, plus vitamin B12, vitamin C and vitamin D that corn wouldn't naturally provide. For a breakfast cereal they're also high in sodium.
In a gym diet
High glycemic index, almost no fat: corn flakes are a genuinely fast carb, useful right after training or as a quick top-up before. They're low in protein, so most lifters eat them with milk, Greek yogurt or a protein shake. On a cut, the small 28 g serving is easy to blow past and doesn't fill you up much. On a bulk they make adding carbs effortless.
Preparation and cooking
Nothing to prepare. Weigh the dry cereal instead of measuring by volume, since most bowls hold far more than the stated serving. Milk adds its own calories and protein, so log it separately. The flakes lose their crunch quickly once wet; pour the milk just before eating.
Buying and storage
Compare sugar and sodium between brands. Frosted versions contain much more added sugar. Keep the bag tightly closed so they don't go stale.
Things to watch
Corn flakes often use malt flavoring from barley, so unless they're labeled gluten-free, assume they aren't. Sodium is high at about 729 mg per 100 g, and the fast carbs don't keep you full for long.
Meal ideas
- Post-workout bowl: corn flakes with high-protein milk, sliced banana and berries.
- Greek yogurt parfait layered with corn flakes, honey and strawberries.
- Crunchy chicken tenders coated in crushed corn flakes and baked, not fried.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Iron (161%), Vitamin B12 (63%), and Vitamin C (23%).
Good source (10–19% DV per 100 g): Vitamin D (18%).
How it ranks among 23 Grains & Starches
| Protein per 100 kcal | 2.1 g | #18 of 23 |
| Protein per 100 g | 7.5 g | #6 of 23 |
| Fiber per 100 g | 3.3 g | #8 of 23 |
| Lowest calories per 100 g | 357 kcal | #22 of 23 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Jasmine rice, white (cooked)
129 kcal · P 2.7 · C 28 · F 0.3
→White rice, long-grain (cooked)
130 kcal · P 2.7 · C 28.2 · F 0.3
→Potato, boiled, without skin
87 kcal · P 1.9 · C 20.1 · F 0.1
→Sweet potato, baked in skin
90 kcal · P 2 · C 20.7 · F 0.2
→Barley, pearled (cooked)
123 kcal · P 2.3 · C 28.2 · F 0.4
→Brown rice, long-grain (cooked)
111 kcal · P 2.6 · C 23 · F 0.9
Compare Corn flakes cereal with Jasmine rice, white (cooked) →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in corn flakes cereal?
Corn flakes cereal has about 357 kcal per 100 g, or roughly 100 kcal per 1 cup (28 g).
How much protein is in corn flakes cereal?
About 7.5 g of protein per 100 g and 2.1 g per 1 cup. That works out to 2.1 g per 100 kcal, so it's not primarily a protein source.
Is corn flakes cereal good for cutting or bulking?
It's calorie-dense, which makes a bulking surplus easier to reach. When cutting, keep an eye on portions.
Are corn flakes gluten-free?
Corn itself is gluten-free, but many corn flakes contain malt flavoring made from barley, which has gluten. If you need to avoid it, buy products specifically labeled gluten-free.
Are fortified cereals a good source of iron?
Fortified cereals can cover a large share of your daily iron, as this entry shows. That added iron is non-heme, though, and your body absorbs it less efficiently than iron from meat. Eating it with vitamin C-rich fruit can help.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.