Frosted flakes calories come to 121 for a 3/4 cup (31 g) serving and 389 per 100 g of dry cereal. The thing to notice is how little comes along besides sugar and starch: 94% of the calories are carbohydrate, a serving carries 12.2 g of sugars, and protein is just 1.3 g.
121kcal
1 3/4 cup serving · 31 g, dry, ready-to-eat
4%protein
1.3 gProtein
28 gCarbs
0.3 gFat
How to burn off 121 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Dry, ready-to-eat · per 31 g
Calories
121 kcal
Protein
1.3 g
Carbohydrate
28 g
Fat
0.3 g
Saturated fat
0 g
Cholesterol
0 mg
Sodium
140 mg
Potassium
25 mg
Iron
3.6 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 →
Frosted 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
3/4 cup (31 g)
121
1.3 g
28 g
0.3 g
140 mg
6%
2 oz portion (57 g)
222
2.4 g
51.4 g
0.5 g
257 mg
11%
100 g
389
4.3 g
90.2 g
0.9 g
451 mg
19%
3 × 3/4 cup (31 g)
362
4 g
419 mg
5 × 3/4 cup (31 g)
603
6.6 g
699 mg
A real bowl is two or three servings
The label serving is 3/4 cup (31 g) and 121 calories, which is 6% of a 2000-calorie daily value. Few people stop there. Flakes are light and airy, so a cereal bowl filled to the usual line often holds double or triple that amount without looking excessive.
Two servings (62 g) come to 241 calories. Three servings (93 g) reach 362 calories, and a deep bowl with a refill, five servings or 155 g, lands at 603 calories before any milk. The 2 oz portion (57 g) sits in between at 222 calories, or 11% of the daily value.
If you track intake, weigh the dry cereal once in your usual bowl. Knowing that your bowl holds 93 g tells you more than any label, and the same bowl will read 362 calories every morning after that. Measuring once beats guessing every day.
Carbohydrate supplies 94% of every calorie
The calorie split is blunt: 94% carbohydrate, 4% protein and 2% fat. Per 100 g that means 90.2 g of carbs against just 4.3 g of protein and 0.9 g of fat. Saturated fat is 0.1 g and cholesterol is 0, so the fat rows barely register.
Sugar is where the frosting shows. Of those 90.2 g of carbohydrate, 39.3 g are sugars, a little under half. In a 3/4 cup serving that is 12.2 g of sugars, and the 2 oz portion carries 22.4 g.
Fiber does little to balance it. A serving gives 0.4 g, and even 100 g only reaches 1.2 g. Low fiber and low protein together are why a bowl of sweet flakes can feel light for its calories, and why the count climbs faster than you might expect when the bowl gets refilled.
Sodium is the row nobody expects
Sweet cereal does not taste salty, yet the sodium is real. A 3/4 cup serving holds 140 mg, 6% of the 2300 mg daily value. Per 100 g the figure is 451 mg, or 20% of the daily value, which is more than many people expect from a breakfast flake.
Portions push it up in step with calories. Two servings bring 280 mg, three bring 419 mg, and the five-serving bowl reaches 699 mg. That last figure is a sizable share of a day's sodium from cereal alone, before milk or anything else on the table.
If you watch sodium, count the cereal as a real line item rather than a freebie. Potassium is modest at 82 mg per 100 g against a daily value of 4700 mg, so this is not a food that brings much of either mineral into balance.
Protein has to come from the rest of the bowl
With 1.3 g of protein per 3/4 cup, only 3% of the daily value, the flakes alone make a thin breakfast. What you add matters more than the cereal itself. Milk, yogurt or eggs on the side bring the protein the flakes lack, and fruit adds volume and fiber without leaning on more added sugar.
A practical approach is to keep the cereal to one measured serving and build the rest of the meal around protein. Another is to mix the flakes with a plainer cereal, so the bowl still tastes sweet but the sugar per spoonful drops.
The USDA figures on this page come from a MALT-O-MEAL Frosted Flakes row, dry and ready-to-eat. Branded boxes such as Kellogg's Frosted Flakes of Corn or Zucaritas Frosted Flakes of Corn are similar cereals; the brand table shows their own labels. BodyPal can log your bowl from a photo, milk included.
How does frosted flakes compare?
Here is how this cereal stacks up against Cheerios, Weetabix and rolled oats, per 100 g and per usual serving.
Verdict: Per 100 g the four cereals are close on calories, so the real difference is protein, where Cheerios, Weetabix and oats all carry 11.4 g or more. For the lightest bowl pick Cheerios at 104 calories per 1 cup (28 g); for staying full pick rolled oats, with 13.2 g of protein per 100 g and only 6 mg of sodium.
Most popular frosted flakes brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Kellogg's Frosted Flakes of Corn3/4 cup · 29 g379 kcal
2Zucaritas Frosted Flakes of Corn3/4 cup · 29 g379 kcal
3Kellogg's Frosted Flakes Cinnamon3/4 cup · 29 g379 kcal
4Kellogg's Frosted Flakes with Marshmallows3/4 cup · 29 g379 kcal
5Frosted Flakes Chocolate3/4 cup · 30 g400 kcal
6365 Everyday Value Frosted Flakes1 1/3 cup · 40 g375 kcal
Each brand uses its own recipe, so label values sit slightly below or above the 389 per 100 g shown above. Source: manufacturer labels / USDA FoodData Central.
Frosted flakes FAQs
How many calories are in a bowl of frosted flakes?
A 3/4 cup serving (31 g) of dry frosted flakes has 121 calories, and a full cup (40 g) has 150.
Are frosted flakes good for weight loss?
A 3/4 cup serving is 121 calories but has only 1.3 g of protein and 0.4 g of fiber. Sugar makes up 39.3 g of every 100 g.
Frosted flakes vs corn flakes: which has more calories?
Frosted flakes have 389 calories per 100 g versus 384 for corn flakes. The bigger gap is sugar: 39.3 g per 100 g against 7.8 g in corn flakes.
How much sugar is in frosted flakes?
A 3/4 cup serving (31 g) has 12.2 g of sugar out of 28 g of carbs.
How many calories are in a bowl of Frosted Flakes?
A bowl of two 3/4 cup servings (62 g) has 241 calories. A bigger 93 g bowl reaches 362 calories, and a 155 g bowl hits 603, all before milk. Weighing the dry flakes once shows which of these is your bowl.
Do Frosted Flakes have protein?
Very little: a 3/4 cup serving has 1.3 g of protein, just 3% of the daily value. Per 100 g it is 4.3 g, and protein supplies only 4% of the calories. Milk or another protein food has to carry that part of breakfast.
How many carbs are in a bowl of Frosted Flakes?
A 2 oz (57 g) bowl holds 51.4 g of carbohydrate, including 22.4 g of sugars. The smaller 3/4 cup serving has 28 g of carbs, and 100 g of dry flakes carries 90.2 g.
What are the main nutrition facts for Frosted Flakes?
One 3/4 cup (31 g) serving has 121 calories, 28 g of carbs, 12.2 g of sugars, 1.3 g of protein, 0.3 g of fat, 0.4 g of fiber and 140 mg of sodium. Cholesterol is 0.
