Corn flakes calories come to 108 for a 1 cup (28 g) serving and 384 per 100 g of plain, ready-to-eat flakes. The thing to notice is how fast the bowl grows: a cup is small, and pouring three cups instead of one takes the total to 323 before any milk goes in.
108kcal
1 cup · 28 g, ready-to-eat, plain
6%protein
1.7 gProtein
25 gCarbs
0.3 gFat
How to burn off 108 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Ready-to-eat, plain · per 28 g
Calories
108 kcal
Protein
1.7 g
Carbohydrate
25 g
Fat
0.3 g
Saturated fat
0.1 g
Cholesterol
0 mg
Sodium
160 mg
Potassium
30 mg
Iron
5.4 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Corn flakes: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (28 g)
108
1.7 g
24.6 g
0.3 g
160 mg
5%
Frosted cup (40 g)
150
1.9 g
33.9 g
0.5 g
206 mg
8%
100 g
384
5.9 g
88 g
0.9 g
571 mg
19%
3 × 1 cup (28 g)
323
5 g
480 mg
5 × 1 cup (28 g)
538
8.3 g
799 mg
One cup is 108 calories, but most bowls hold more
The standard serving is 1 cup, which weighs just 28 g and carries 108 calories. That is 5% of the 2000-calorie daily value. Flakes are light and airy, so a cup looks smaller in a cereal bowl than most people expect.
Pour freely and the total climbs fast. Two cups (56 g) come to 215 calories, three cups (84 g) to 323, and five cups (140 g) to 538. A big mixing-bowl serving can land closer to the five-cup row than the one-cup row, which is why weighing your usual bowl once is worth the effort.
Protein moves slowly as the bowl grows: 1.7 g in one cup, 3.3 g in two, 5 g in three. Calories scale much faster than protein here. A larger pour buys energy, not much else.
Carbs supply 92% of the calories
Per 100 g, corn flakes hold 88 g of carbohydrate, 5.9 g of protein and just 0.9 g of fat. In calorie terms that splits into 92% carbs, 6% protein and 2% fat. Few breakfast foods are this close to pure carbohydrate.
Fiber is modest at 2.7 g per 100 g, or 0.8 g in a cup. Sugar is 7.8 g per 100 g and 2.2 g per cup, so plain flakes are not especially sweet. Most of the carbohydrate is neither sugar nor fiber.
Fat is nearly absent, with 0.3 g per cup, 0.2 g of saturated fat per 100 g and 0 cholesterol. That keeps the count low per cup, but it also means the bowl does little to hold you over on its own. If you want a breakfast that lasts, pair the flakes with milk, yogurt or eggs for protein, and fruit for extra fiber.
Sodium is the row to watch
Corn flakes are saltier than they taste. Per 100 g they carry 571 mg of sodium, which is 25% of the 2300 mg daily value. A single cup has 160 mg, or 7% of the daily value, which looks harmless on its own.
Because sodium follows the pour, a generous bowl adds up quickly. Two cups bring 320 mg, three cups 480 mg, and five cups 799 mg. If you watch sodium, measuring the cereal is the simplest lever you have.
Potassium runs the other way, at only 107 mg per 100 g against a 4700 mg daily value. So the flakes add sodium to your day without much potassium to balance it. Fresh fruit on top is an easy way to shift that ratio.
Frosted flakes add sugar more than anything else
The frosted cup on the card weighs 40 g and comes to 150 calories, 8% of the daily value. Part of that jump is simply the heavier serving. The bigger change is sugar: 13 g in a frosted cup against 2.2 g in a plain 1 cup serving.
Sodium rises too, to 206 mg or 9% of the daily value, while protein barely moves at 1.9 g. Fiber stays low at 1 g. In short, frosting buys sweetness and little else.
Shelves carry both styles. Plain options include Wild Harvest Organic Corn Flakes, Family Gourmet Corn Flakes and First Street Corn Flakes, while Farm Fresh Flakes Frosted Corn Flakes and Frosted Flakes Chocolate Frosted Corn Flakes sit on the sweet side. If sugar is the number you track, plain flakes are the clear pick, and BodyPal can log either kind from a photo of your bowl.
How does corn flakes compare?
Here is how corn flakes stack up against three other corn foods, corn muffin, corn tortilla and corn chips, per 100 g and per usual serving.
Verdict: Corn chips pack 539 calories and 33.4 g of fat per 100 g, so they are the one to limit, while a corn tortilla at 218 calories and 45 mg of sodium is the leanest pick on this list. Flakes sit in between, far lower in fat than a corn muffin at 8.4 g per 100 g but saltier than all three, including corn chips at 514 mg.
Most popular corn flakes brands in the United States
3Wild Harvest Organic Corn Flakes1 cup · 30 g367 kcal
4Family Gourmet Corn Flakes1 cup · 32 g406 kcal
5First Street Corn Flakes1 cup · 28 g357 kcal
Every row is dry cereal like the main number, but the frosted versions carry added sugar, so they read higher per 100 g than plain flakes. Source: manufacturer labels / USDA FoodData Central.
Corn flakes FAQs
How many calories are in a cup of corn flakes?
One cup of plain corn flakes weighs 28 g and has 108 calories, with 1.7 g protein and 24.6 g carbs. Milk is counted separately.
Are corn flakes good for weight loss?
A 28 g cup is 108 calories dry, and it carries only 0.8 g fiber and 1.7 g protein, so a single cup stays light but does little for fullness.
Corn flakes or rice krispies: which has fewer calories?
Plain corn flakes are 384 calories per 100 g and plain crisped rice cereal is 358, so the flakes run 26 calories higher per 100 g.
How much sugar is in corn flakes?
Plain corn flakes have 7.8 g sugar per 100 g, about 2.2 g in a 28 g cup. The flavored, frosted type is 32.5 g per 100 g.
How many calories are in a bowl of corn flakes?
It depends on how much you pour: one cup is 108 calories, two cups 215 and three cups 323. A very large bowl of five cups reaches 538, so it pays to measure your usual bowl once.
How many calories are in 2 cups of corn flakes?
Two cups (56 g) of plain corn flakes come to 215 calories before milk. That pour also brings 320 mg of sodium and 3.3 g of protein.
How many calories are in corn flakes per 100 g?
Plain corn flakes have 384 calories per 100 g. That weight holds 88 g of carbs, 5.9 g of protein, 0.9 g of fat and 571 mg of sodium, which is 25% of the daily value.
How many kcal does a serving of corn flakes have?
A 1 cup (28 g) serving has 108 kcal, the same as 108 food calories. That is 5% of a 2000 kcal daily value, with 24.6 g of carbs and 1.7 g of protein.
