Cornflakes
Toasted maize breakfast flakes, usually fortified with vitamins and iron.
Nutrition per 100 g
Standardised to 100 g of cornflakes, dry for fair comparison. Typical serving: 40 g dry — 150 kcal per 40 g serving.
| Nutrient | Per 100 g | Per serving (40 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 375 kcal | 150 kcal | 100 kcal |
| Protein | 7.5 g | 3 g | 2 g |
| Carbohydrate | 85 g | 34 g | 22.7 g |
| Fat | 1 g | 0.4 g | 0.3 g |
| Fibre | 3 g | 1.2 g | 0.8 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of cornflakes, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (40 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin C | 0 mg | 0 mg | 0% |
| Thiamin | 0.01 mg | 0.004 mg | <1% |
| Riboflavin | 0.09 mg | 0.036 mg | 7% |
| Niacin | 0.097 mg | 0.039 mg | <1% |
| Vitamin B6 | 0.012 mg | 0.005 mg | <1% |
| Minerals | |||
| Calcium | 9.1 mg | 3.6 mg | <1% |
| Iron | 0.15 mg | 0.06 mg | <1% |
| Magnesium | 4.5 mg | 1.8 mg | 1% |
| Phosphorus | 8.1 mg | 3.2 mg | <1% |
| Potassium | 64.2 mg | 25.7 mg | 1% |
| Sodium | 4.7 mg | 1.9 mg | <1% |
| Zinc | 0.061 mg | 0.024 mg | <1% |
| Copper | 0.035 mg | 0.014 mg | 4% |
| Manganese | 0.18 mg | 0.072 mg | 8% |
Source: USDA FoodData Central — Cranberries, dried, sweetened
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat cornflakes?
- Fortification makes them a meaningful source of iron and B vitamins.
- Quick and cheap.
How to include it
- Serve with milk or yogurt plus fruit and nuts.
- Compare labels for sugar per 100 g.
Things to consider
- Low fibre and often high in added sugar.
- Digested rapidly; add protein to slow the meal down.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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