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

Cornflakes consist of 1% fat, 7% protein, 80% carbs, 4% fiber and 5% water. With 361 of calories per 100g it's 140% higher than other foods in Breakfast cereals. In total 2.49% of the calories in Cornflakes come from fat, 7.76% from protein and 88.64% from carbohydrates.

  • high GI Glycemic Index: 85
  • high carb 24g carbohydrates per portion
  • high GL Glycemic Load: 20.4
  • low Fructose
  • high Gluten
  • Lactose free

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. It contains low amounts of Fructose, is high in Gluten and has no Lactose.

Cornflakes nutrition facts & data

Nutrition facts
per 100g
Cornflakes
avg Breakfast cereals[1]
Calories (kcal) 361 257.3
Fat (g) 1 5.7
Protein (g) 7 7.1
Carbohydrates (g) 80 41.3
Mono- & Di-Saccharides (g) 2 41.3
Polysaccharides (g) 78 41.3
Fibers (g) 4 5.1
Sodium (mg) 950 96
Water (g) 5 38.5
[1] average of Breakfast cereals

Breakdown in percent (%) of total calories

An average portion size (30g) of Cornflakes contains

  • 108.3 Calories
  • 0.3g of Fat
  • 2.1g of Protein
  • and 24g of Carbs
  • 285mg of sodium - 19% of the RDA for sodium.
  • 4.5mg of Magnesium, that covers 1.41% of the recommended daily allowance (RDA) for Magnesium.
  • 0.09mg of Zinc - 0.9% of the RDA for Zinc.
  • 0.6mg of Iron - 5% of the RDA for Iron.
  • 36mg of Potassium - 0.9% 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 3.4
Vitamin E (mg) 0.2 1.6
Vitamin B1 / Thiamine (mg) 0.06 0.2
Vitamin B2 (mg) 0.06 0.1
Vitamin B6 (mg) 0.07 0.1
Vitamin B9 / Folate (μg) 6 25.1
Vitamin B12 (μg) 0 0.1
Retinol (μg) 0 9.1
beta-Carotene (μg) 170 37.1
[1] average of Breakfast cereals

Is 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]RDA for a 20+ year old male

Minerals in Cornflakes

Minerals
per 100g
Cornflakes
avg[1]
Magnesium (mg) 15 64.7
Zinc (mg) 0.3 1.6
Sodium (mg) 950 96
Calcium (mg) 15 55.2
Iron (mg) 2 2.2
Potassium (mg) 120 291.5
Phosphorus (mg) 60 186.9
[1] average of Breakfast cereals

Is Cornflakes high in minerals?

info

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 20+ year old male

Carbohydrates in Cornflakes

80% of Cornflakes are carbs, per serving (30g) that is 24g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Cornflakes
avg[1]
Monosaccharides (g) 2 9.1
Polysaccharides (g) 78 31.2
Total carbs (g) 80 41.3
[1] average of Breakfast cereals

How high is 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

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

Fatty acids and cholesterol in Cornflakes

Of the 1g total fat per 100g, 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 0mg.