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Cereal flakes - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Cereal flakes consist of 7% fat, 13% protein, 60% carbs, 9.6% fiber and 10% water. With 373 of calories per 100g it's 145% higher than other foods in Breakfast cereals. In total 16.89% of the calories in Cereal flakes come from fat, 13.94% from protein and 64.34% from carbohydrates.

  • high GI Glycemic Index: 70
  • high carb 6g carbohydrates per portion
  • low GL Glycemic Load: 4.2
  • low Fructose
  • high Gluten
  • Lactose free
  • high Zinc Covers 2.8% of Zinc RDA per portion
  • high Iron Covers 2.83% of Iron RDA per portion
  • high Magnesium Covers 3.75% of Magnesium RDA per portion
  • high Potassium Covers 0.95% of Potassium RDA per portion
  • high Folate Covers 2.83% of Folate / Vitamin B9 RDA per portion
  • high Vitamin B1 Covers 5.09% of Vitamin B1 RDA per portion

Can you eat Cereal flakes for a low carb diet?

With 6g of carbs and a Glycemic Load of 4.2 in a portion of 10g, Cereal flakes should be avoided for a ketogenic diet due to the high percentage of carbs. It contains low amounts of Fructose, is high in Gluten and has no Lactose.

Cereal flakes nutrition facts & data

Nutrition facts
per 100g
Cereal flakes
avg Breakfast cereals[1]
Calories (kcal) 373 257.3
Fat (g) 7 5.7
Protein (g) 13 7.1
Carbohydrates (g) 60 41.3
Mono- & Di-Saccharides (g) 7 41.3
Polysaccharides (g) 53 41.3
Fibers (g) 9.6 5.1
Sodium (mg) 5 96
Water (g) 10 38.5
[1] average of Breakfast cereals

Breakdown in percent (%) of total calories

An average portion size (10g) of Cereal flakes contains

  • 37.3 Calories
  • 0.7g of Fat
  • 1.3g of Protein
  • and 6g of Carbs
  • 0.5mg of sodium - 0.03% of the RDA for sodium.
  • 12mg of Magnesium, that covers 3.75% of the recommended daily allowance (RDA) for Magnesium.
  • 0.28mg of Zinc - 2.8% of the RDA for Zinc.
  • 0.34mg of Iron - 2.83% of the RDA for Iron.
  • 38mg of Potassium - 0.95% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Cereal flakes you get

  • 0.22 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Breakfast cereals have on average 0.17g of proteins per 1 gram of carbs.
  • 0.12 grams of fat (total average 0.66g, other foods in Breakfast cereals 0.14g)
  • 0.16 grams of fibers (total average 0.13g, other foods in Breakfast cereals 0.12g)

Nutrient distribution per gram

What vitamins are in Cereal flakes?

per 100g
Cereal flakes
Vitamin C (mg) 0 3.4
Vitamin E (mg) 0.8 1.6
Vitamin B1 / Thiamine (mg) 0.56 0.2
Vitamin B2 (mg) 0.04 0.1
Vitamin B6 (mg) 0.1 0.1
Vitamin B9 / Folate (μg) 85 25.1
Vitamin B12 (μg) 0 0.1
Retinol (μg) 0 9.1
beta-Carotene (μg) 10 37.1
[1] average of Breakfast cereals

Is Cereal flakes rich in vitamins?


The following chart displays the amount of vitamins per portion Size (10g) for Cereal flakes of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]RDA for a 20+ year old male

Minerals in Cereal flakes

per 100g
Cereal flakes
Magnesium (mg) 120 64.7
Zinc (mg) 2.8 1.6
Sodium (mg) 5 96
Calcium (mg) 15 55.2
Iron (mg) 3.4 2.2
Potassium (mg) 380 291.5
Phosphorus (mg) 325 186.9
[1] average of Breakfast cereals

Is Cereal flakes high in minerals?


Again, for every mineral contained in Cereal flakes we looked at the portion size (10g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 20+ year old male

Carbohydrates in Cereal flakes

60% of Cereal flakes are carbs, per serving (10g) that is 6g of carbs.

Monosachharides and polysaccharides

per 100g
Cereal flakes
Monosaccharides (g) 7 9.1
Polysaccharides (g) 53 31.2
Total carbs (g) 60 41.3
[1] average of Breakfast cereals

How high is the Glycemic Index and the Glycemic Load for Cereal flakes?

The Glycemic Index of Cereal flakes is 70, which would be considered as high. The Glycemic Load in a normal serving is 4.2 and can be regarded as low.

Allergens in Cereal flakes

  • is high in Gluten
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Cereal flakes

Of the 7g total fat per 100g, 1.2g are saturated fatty acids (SFA), 2.5g are monounsaturated fatty acids (MUFA) and 2.5g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0mg.

Alternative and similar foods to Cereal flakes