Corn Pops calories come to 116 for 1 cup (30 g) and 385 per 100 g. Almost all of it is carbohydrate: 93% of the calories come from carbs, with 30 g of sugars in every 100 g, while protein supplies only 4%. The size of your pour matters more than anything else on the box.
116kcal
1 cup · 30 g, packaged, per label
4%protein
1.2 gProtein
27 gCarbs
0.4 gFat
How to burn off 116 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Packaged, per label · per 30 g
Calories
116 kcal
Protein
1.2 g
Carbohydrate
27 g
Fat
0.4 g
Saturated fat
0.2 g
Cholesterol
0 mg
Sodium
106 mg
Potassium
29 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 Pops: 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 (30 g)
116
1.2 g
27.1 g
0.4 g
106 mg
6%
1 1/3 cups (40 g)
154
1.5 g
36.2 g
0.4 g
158 mg
8%
100 g
385
3.9 g
90.4 g
1.2 g
352 mg
19%
3 × 1 cup (30 g)
347
3.5 g
317 mg
5 × 1 cup (30 g)
578
5.9 g
528 mg
A real bowl is rarely just 1 cup
The label serving is 1 cup (30 g) at 116 calories, about 6% of a 2000-calorie daily value. Kellogg's also lists a bigger serving of 1 1/3 cups (40 g), which comes to 154 calories. Both are small next to what most cereal bowls hold. Light, puffy pieces make 30 g look like very little.
Pour freely and the numbers climb fast. Two cups (60 g) land at 231 calories, three cups (90 g) at 347, and a big five-cup bowl (150 g) reaches 578. That last one is close to a full meal's worth of energy with just 5.9 g of protein to show for it.
Milk is not in any of these numbers. Every figure on this page covers the dry cereal only, so whatever you pour on top adds to the total. If you track what you eat, weigh the cereal once to learn what your usual bowl really holds. It is the fastest way to stop guessing.
Carbs supply 93% of the calories
Per 100 g, Corn Pops carry 90.4 g of carbohydrate, 3.9 g of protein and 1.2 g of fat. That works out to a calorie split of 93% carbs, 4% protein and 3% fat. Few packaged foods are this one-sided. Fat barely registers, with 0.7 g of saturated fat per 100 g and 0 mg of cholesterol.
Sugar is a big slice of those carbs. There are 30 g of sugars per 100 g, or 9 g in a 1 cup serving. Fiber is almost absent at 0.8 g per 100 g and 0.2 g per cup, so a bowl goes down quickly and does little to hold off hunger.
Protein is the weak spot. One cup gives 1.2 g, just 2% of the 50 g daily value. Even the five-cup bowl only reaches 5.9 g. If you want breakfast to carry you to lunch, the cereal alone will not do it.
Sodium is higher than a sweet cereal suggests
Sweet cereals are not where most people look for salt, yet Corn Pops have 352 mg of sodium per 100 g. That is 15% of the 2300 mg daily value. A 1 cup serving carries 106 mg, or 5%, and the 1 1/3 cups (40 g) serving has 158 mg, or 7%.
Those are modest numbers per serving, but they scale with the bowl. Three cups bring 317 mg and five cups bring 528 mg. Next to the other breakfast cereals compared on this page, Corn Pops actually sit at the lower end for sodium.
If you watch sodium, the first cup is rarely the problem; the refills are. Potassium is low as well, at 98 mg per 100 g, so the cereal does little to balance the salt it brings. Keeping to a measured serving keeps both sugar and sodium in a sensible range.
Pair it with protein to make it a breakfast
On its own, a cup of Corn Pops is a sweet, fast snack: 116 calories, 27.1 g of carbs and 1.2 g of protein. Treat it as the carb part of a meal rather than the whole meal. Foods that bring protein and fiber fill in what the cereal lacks.
A few easy moves help. Keep the bowl near the label serving and pour it over milk or a high-protein yogurt. Add fresh fruit for fiber. Or mix Corn Pops into a plainer, higher-fiber cereal so the sweetness stretches further. Some people use a handful as a crunchy topping instead of a base, which keeps the sugar down without giving up the taste.
Single-serve packs are the simplest portion control, since the package does the measuring for you. If you log meals, BodyPal can log a bowl from a photo, which helps when your pour runs bigger than the label assumes.
How does Corn Pops compare?
Here is how Corn Pops stack up against Fruit Loops, Rice Krispies and corn flakes, per 100 g and per usual serving.
Verdict: Calories are nearly identical across all four, from 383 to 385 per 100 g, so pick by serving: corn flakes at 108 or Rice Krispies at 107 per cup are the leaner bowls. For more protein choose Rice Krispies with 6.7 g per 100 g, while Corn Pops win only on sodium, with less per 100 g than any of the other three.
Most popular Corn Pops brands in the United States
One cup (30 g) is 116 calories. A bigger 1 1/3 cup bowl (40 g) is 154 calories, and milk is not included in either number.
Are Corn Pops good for weight loss?
A 30 g cup is 116 calories, but it carries only 1.2 g of protein and 0.2 g of fiber, alongside 9 g of sugar, so it does not keep you full for long.
Corn Pops vs corn flakes: which has fewer calories?
They are almost the same: 385 calories per 100 g for Corn Pops and 384 for corn flakes. The difference shows up in sugar, at 30 g per 100 g in Corn Pops.
How much sugar is in Corn Pops?
Per 100 g there are 30 g of sugar out of 90.4 g of total carbs, which is 9 g of sugar in a 30 g cup.
Is 116 calories a lot for a bowl of Corn Pops?
No, 116 calories for 1 cup (30 g) is about 6% of a 2000-calorie daily value. The catch is the pour: most bowls hold more, and two cups (60 g) already reach 231 calories before milk.
How many grams is one cup of Corn Pops?
One cup of Corn Pops weighs 30 g and has 116 calories. The larger label serving of 1 1/3 cups weighs 40 g and has 154 calories, so a kitchen scale gives a more accurate count than a measuring cup.
What are the nutrition facts for Corn Pops per 100 g?
Per 100 g, Corn Pops have 385 calories, 90.4 g of carbs, 30 g of sugars, 3.9 g of protein, 1.2 g of fat, 0.8 g of fiber and 352 mg of sodium. Cholesterol is 0 mg.
How much protein is in Corn Pops?
A 1 cup serving has 1.2 g of protein, only 2% of the daily value. Per 100 g it is 3.9 g, and protein supplies just 4% of the calories, so pair the cereal with a protein food.
How much sodium is in Corn Pops?
One cup has 106 mg of sodium, 5% of the daily value, and 100 g has 352 mg, or 15%. That is less per 100 g than Fruit Loops, Rice Krispies or corn flakes.
Do Corn Pops and Fruit Loops have the same calories?
Per 100 g, yes: both list 385 calories. Per serving, Fruit Loops come to 150 calories for 1 1/3 cups (39 g), while Corn Pops are 154 calories for 1 1/3 cups (40 g).
