Cornflakes - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Cornflakes

Cornflakes consist of 1% fat, 7% protein, 80% carbs, 4% fiber and 5% water. With 361 of calories per 100g Cornflakes are 140% higher than other foods in Breakfast cereals. In total 2% of the calories in Cornflakes are from fat, 8% from protein and 89% from carbohydrates.

  • High Glycemic Index Glycemic Index: 85
  • High in carbs 24.0g carbohydrates per portion of 30g
  • High Glycemic Load Glycemic Load: 20.4
On this page you will find information on:

Can you eat Cornflakes for a low carb diet?

With 24g of carbs and a Glycemic Load of 20.4 in a portion of 30g, Cornflakes should be avoided for a ketogenic or low-carb diet. Cornflakes contain low amounts of Fructose, are high in Gluten and have no Lactose.

Cornflakes: nutrition facts & data

Nutrition facts
per 100g 		Cornflakes
avg Breakfast cereals[1]
Calories (kcal) 361.0 257.3
Fat (g) 1.0 5.7
Protein (g) 7.0 7.1
Carbohydrates (g) 80.0 41.3
Mono- & Di-Saccharides (g) 2.0 41.3
Polysaccharides (g) 78.0 41.3
Fibers (g) 4.0 5.1
Sodium (mg) 950.0 96.0
Water (g) 5.0 38.5
[1] average of Breakfast cereals

Breakdown in percent (%) of total calories

An average portion size (30g) of Cornflakes contain:

  • 108.3 Calories
  • 0.3g of Fat
  • 2.1g of Protein
  • and 24.0g of Carbs
  • 285.0mg of sodium - 0.2% of the RDA for sodium.
  • 4.5mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.1mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.6mg of Iron - 0.0% of the RDA for Iron.
  • 36.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Cornflakes you get

  • 0.09 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.
  • 0.01 grams of fat (total average 0.66g, other foods in Breakfast cereals 0.14g)
  • 0.05 grams of fibers (total average 0.13g, other foods in Breakfast cereals 0.12g)

Nutrient distribution per gram

What vitamins are in Cornflakes?

Vitamins
per 100g 		Cornflakes
avg[1]
Vitamin C (mg) 0.0 3.4
Vitamin E (mg) 0.2 1.6
Vitamin B1 / Thiamine (mg) 0.1 0.2
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.1 0.1
Vitamin B9 / Folate (μg) 6.0 25.1
Vitamin B12 (μg) 0.0 0.1
Retinol (μg) 0.0 9.1
beta-Carotene (μg) 170.0
[1] average of Breakfast cereals

Are Cornflakes rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (30g) for Cornflakes of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Cornflakes

Minerals
per 100g 		Cornflakes
avg[1]
Magnesium (mg) 15.0 64.7
Zinc (mg) 0.3 1.6
Sodium (mg) 950.0 96.0
Calcium (mg) 15.0 55.2
Iron (mg) 2.0 2.2
Potassium (mg) 120.0 291.5
Phosphorus (mg) 60.0 186.9
[1] average of Breakfast cereals

Are Cornflakes high in minerals?

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Again, for every mineral contained in Cornflakes we looked at the portion size (30g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Cornflakes

80.0% of Cornflakes are carbs, per serving of 30g that makes 24.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Cornflakes
avg[1]
Monosaccharides (g) 2.0 9.1
Polysaccharides (g) 78.0 31.2
Total carbs (g) 80.0 41.3
[1] average of Breakfast cereals

How high are the Glycemic Index and the Glycemic Load for Cornflakes?

The Glycemic Index of Cornflakes is 85, which would be considered as high. The Glycemic Load in a normal serving is 20.4 and can be regarded as high.

Allergens in Cornflakes

  • are high in Gluten
  • have no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Cornflakes

Of the 1.0g total fat per 100g in Cornflakes, 0.1g are saturated fatty acids (SFA), 0.2g are monounsaturated fatty acids (MUFA) and 0.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.