How Many Calories in Cereal? Nutrition Facts & Macros
A serving of cereal (30 g) has 115 calories
Protein 1.8g · Carbs 26.4g · Fat 0.3g
Cereal (corn flakes) is one of the most popular breakfast foods worldwide, delivering 384 kcal per 100 g with an extremely high carb content of 88.0 g per 100 g and very low fat at just 0.91 g. What makes corn flakes nutritionally interesting is the heavy fortification — 714 mcg folate (179% DV), 1.91 mg vitamin B6, and 65 mg vitamin C per 100 g. Most people eat cereal with milk, which adds protein and calcium that corn flakes lack on their own. Corn flakes contain only about 3% water by weight, making them one of the driest foods you can eat.
1607 kJ · per 100g · Water: 3.31 g
Calorie Calculator: Cereal (Corn Flakes)
30 g Cereal (Corn Flakes) contains 115 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 serving dry (30 g) | 115 kcal | 1.8g | 26.4g | 0.3g |
| 1 bowl with milk (30 g cereal + 125 ml milk) | 115 kcal | 1.8g | 26.4g | 0.3g |
| 100 grams | 384 kcal | 5.9g | 88g | 0.9g |
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Cereal (Corn Flakes) — Nutrition Facts
| Cereal (Corn Flakes) | per 100g |
|---|---|
| Calories | 384 kcal |
| Protein | 5.88 g |
| Fat | 0.91 g |
| Carbs | 88 g |
| Fiber | 2.7 g |
| Sugar | 7.84 g |
| Sodium | 571 mg |
| Potassium | 107 mg |
| Magnesium | 7 mg |
| Phosphorus | 33 mg |
| Vitamin C | 65 mg |
| Vitamin B6 | 1.91 mg |
| Folate | 714 mcg |
| Manganese | 0.095 mg |
| Water | 3.31 g |
Source: USDA FoodData Central (FDC ID: 174648) · Data verified April 2026
Variations
Corn flakes (default)
384 kcal, 5.88 g protein, 0.91 g fat, 88.0 g carbs per 100 g. Plain toasted corn flakes — the classic breakfast cereal. Very low fat and moderate sugar (7.84 g per 100 g). Heavily fortified with folate, B6, and vitamin C. Best paired with milk for a more complete nutritional profile.
Frosted (sugar-coated)
Approximately 412 kcal per 100 g. Sugar-coated corn flakes with about 35 g sugar per 100 g — nearly 5 times more sugar than plain corn flakes. The frosting adds calories without adding any fiber, protein, or micronutrients. A 30 g serving has about 124 kcal with 10.5 g sugar. Particularly problematic for kids' breakfasts, as the sugar spike leads to a mid-morning crash.
Bran flakes
Approximately 340 kcal per 100 g. Made from wheat bran, these have significantly more fiber (18 g per 100 g vs 2.7 g in corn flakes) — making them much more filling. The higher fiber content slows digestion and reduces the blood sugar spike. Still fortified with vitamins. A better choice if you want cereal but need more satiety. About 62 g net carbs per 100 g.
Dietary Perspectives
For Weight Loss
A dry serving of cereal (30 g) has 115 kcal — it seems low. But add whole milk (125 ml, +76 kcal) and your bowl reaches 191 kcal. The real problem: cereal is very low in protein (5.88 g per 100 g) and fiber (2.7 g), so you get hungry fast. Most people eat 2 bowls without weighing. Oatmeal (71 kcal per 100 g cooked) with its 12 g protein keeps you fuller much longer. Choose bran flakes for more fiber if you prefer cereal.
For Athletic Performance
Cereal is heavily fortified — excellent folate (714 mcg, 179% DV), B6 (1.91 mg), and vitamin C (65 mg) per 100 g. The quick carbs (88.0 g per 100 g) make it a fast energy source for pre-workout fuel. But very low protein (5.88 g), so pair with milk and maybe a banana for a more complete pre-training meal. Better for quick energy before short sessions than for sustained performance. Post-workout, oatmeal or granola with Greek yogurt is a superior choice for recovery.
For Keto
NOT suitable for keto — 85.3 g net carbs per 100 g (88.0 g carbs minus 2.7 g fiber). Even a small 30 g serving has 25.6 g net carbs, exceeding the strict keto limit of 20 g per day. Cereal is one of the highest-carb foods that exist. No keto-friendly versions of traditional cereal exist. Alternatives: a handful of nuts (almonds, pecans) as a "cereal" with unsweetened almond milk, or crushed pork rinds (0 g carbs) for a crunchy breakfast option.
Frequently Asked Questions
How many calories are in a bowl of cereal?
A standard dry serving of corn flakes (30 g) has 115 kcal. But nobody eats cereal dry — add 125 ml of whole milk (+76 kcal) and your bowl totals about 191 kcal. With semi-skimmed milk it is around 173 kcal. Most people pour more than 30 g without weighing — a heaped bowl is easily 50–60 g of cereal (192–230 kcal dry), pushing the total with milk to 270–310 kcal.
How many carbs are in cereal?
Corn flakes have 88.0 g of carbs per 100 g — one of the highest carb-to-weight ratios of any food. A 30 g serving delivers 26.4 g of carbs, with only 2.7 g fiber per 100 g (0.8 g per serving). That means 25.6 g net carbs per serving. The carbs are almost entirely from refined corn starch, which digests very quickly and causes a rapid blood sugar spike.
Is cereal healthy?
Corn flakes are heavily fortified, so they provide excellent levels of folate (714 mcg, 179% DV), vitamin B6 (1.91 mg), and vitamin C (65 mg) per 100 g. However, they are very low in protein (5.88 g), fiber (2.7 g), and healthy fats (0.91 g). The high glycemic index (GI ~81) means a quick energy spike followed by a crash. For a healthier breakfast, oatmeal provides more fiber (1.7 g per 100 g cooked) and protein (2.54 g) with far fewer calories (71 kcal per 100 g cooked).
Cereal vs oatmeal — which is healthier?
Oatmeal is significantly healthier. Cooked oatmeal has 71 kcal per 100 g vs 384 kcal for dry cereal (not directly comparable since oatmeal absorbs water). But even comparing dry forms: oats have 13.2 g protein vs 5.88 g for corn flakes, 10.1 g fiber vs 2.7 g, and a much lower glycemic index (~55 vs ~81). Oats also have more magnesium, iron, and zinc. Corn flakes win only in fortified vitamins (folate, B6, C), which you can also get from a multivitamin.
How many calories does cereal with milk have?
A 30 g serving of corn flakes (115 kcal) with 125 ml of whole milk (76 kcal) totals about 191 kcal. With semi-skimmed milk: 173 kcal. With skimmed milk: 158 kcal. With unsweetened almond milk (13 kcal per 100 ml): about 131 kcal. The milk adds 4–5 g of protein, making the overall meal slightly more balanced. If you add a tablespoon of sugar (48 kcal), the total climbs to 206–239 kcal.
Is cereal good for weight loss?
Cereal is not ideal for weight loss. A 30 g dry serving has only 115 kcal, which looks low — but it provides just 1.8 g protein and 0.8 g fiber, so you will be hungry again within 1–2 hours. Most people eat double portions without weighing. The rapid blood sugar spike (GI ~81) followed by a crash increases cravings. For the same calories, two scrambled eggs (about 180 kcal) give you 12 g protein and keep you full for hours. If you prefer cereal, choose bran flakes (more fiber) and weigh your portion.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cereal (Corn Flakes) | 384 | 5.88g | 88g | 0.91g |
| Oatmeal (Cooked) | 71 | 2.54g | 12g | 1.52g |
| Granola (Homemade) | 489 | 13.67g | 53.88g | 24.31g |
| Milk (Whole) | 61 | 3.15g | 4.8g | 3.25g |
| Pancake (Plain) | 227 | 6.4g | 28.3g | 9.7g |
per 100g
Per 100 g, corn flakes have 384 kcal with 5.88 g protein, 0.91 g fat, and 88.0 g carbs (7.84 g sugar). Compared to oatmeal (71 kcal cooked) and granola (489 kcal), cereal sits in the middle calorie-wise but has the highest carb percentage and lowest protein of common breakfast foods.
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