Corn Flakes nutrition: sugar, fibre, protein, fortification and more

A 30g bowl of Kellogg's Corn Flakes contains 2.4g of free sugar, which is 10% of the daily limit for a child aged 7 to 10 and 13% for a child aged 4 to 6. A 40g bowl contains 3.2g. Per 100g, Corn Flakes contains 8g of sugar. This is the lowest sugar content of any cereal in the Kellogg's range covered in this guide, making it one of the better choices on sugar alone.

Per 100g: 8g sugar, 371 kcal, 1.1g salt, 3g fibre, 7g protein. Per 30g bowl with 125ml semi-skimmed milk: 2.4g free sugar, 170 kcal, 0.5g salt, 0.9g fibre, 6.3g protein. Per 40g bowl with 125ml semi-skimmed milk: 3.2g free sugar, 207 kcal, 0.6g salt, 1.2g fibre, 7.0g protein. Milk lactose does not count as free sugar under NHS guidelines.

Yes, disproportionately so for a plain-tasting cereal. Corn Flakes contains 1.1g of salt per 100g, the highest salt content of any cereal in the Kellogg's range covered in this guide. A 30g bowl contains 0.3g of salt, and with 125ml semi-skimmed milk the total rises to approximately 0.5g. For a child aged 4 to 6 with a daily salt limit of 3g, a 30g bowl with milk represents around 17% of their daily allowance from breakfast. The salt content is a more significant concern than the sugar on this page.

Yes. At 8g of sugar per 100g, Kellogg's Corn Flakes has the lowest sugar content of any cereal in the Kellogg's range covered in this guide. By comparison, Rice Krispies contains 9.8g per 100g, Bran Flakes approximately 13g, Special K 17g, Honey Loops 26g and Frosties approximately 37g. For parents prioritising lower sugar at breakfast, Corn Flakes is the strongest option in the Kellogg's range, though the salt content is worth noting.

The NHS recommends no more than 19g of free sugar per day for children aged 4 to 6, 24g for children aged 7 to 10, and 30g for anyone aged 11 and over. A 30g bowl of Corn Flakes contains 2.4g of free sugar from the cereal alone, one of the lowest contributions of any cereal at breakfast. Milk lactose does not count toward this limit. A 60g bowl uses only 20% of the daily limit for a child aged 7 to 10.

No. Corn Flakes is made from corn that has been refined rather than left as whole grain. The bran and germ layers that contain most of a grain's natural fibre are removed during the milling process. This is reflected in the low fibre content of 3g per 100g. By comparison, wholegrain cereals such as Shredded Wheat or Weetabix contain around 10g of fibre per 100g. Corn Flakes is one of the original refined grain cereals and has not changed its formulation significantly since it was first produced in 1894.

A 30g bowl of Corn Flakes with 125ml semi-skimmed milk contains approximately 170 calories. A 40g bowl with milk contains 207 calories, a 50g bowl contains 245 calories and a 60g bowl contains 282 calories. For a child aged 4 to 6 with a daily energy need of around 1,400 calories, a 30g bowl represents approximately 12% of their daily requirement.

Corn Flakes contains 3g of fibre per 100g, which is 0.9g in a 30g bowl. This is low for a breakfast cereal and reflects the refined corn base. The NHS recommends adults consume around 30g of fibre per day. A 30g bowl provides only 3% of this target. For a higher-fibre Kellogg's alternative, Bran Flakes provides around 15g of fibre per 100g and All-Bran Original provides 24g per 100g.

Yes. A 30g bowl of Corn Flakes provides 50% of the Reference Intake for vitamin D and 25% for thiamin, riboflavin, niacin, vitamin B6, folic acid and vitamin B12, alongside a contribution of iron. Vitamin D is particularly relevant for UK children, many of whom have low vitamin D status especially during winter months. The fortification restores vitamins removed during the corn refining and flaking process.

Yes. Under the NOVA classification system, Corn Flakes falls into group 4, ultra-processed foods. This classification reflects the combination of refined corn, added sugar, salt, flavourings and the industrial processing methods used to create the final flake shape and coating. NOVA group 4 includes the majority of packaged breakfast cereals, not only those with high sugar content. The low sugar content does not change the NOVA classification.

Corn Flakes contains 8g of sugar per 100g compared to approximately 37g per 100g in Frosties. A 30g bowl of Corn Flakes delivers 2.4g of free sugar versus approximately 11g from a 30g bowl of Frosties. Frosties is essentially Corn Flakes coated in a thick layer of added sugar. The base cereal is the same. On sugar alone, Corn Flakes uses 10% of the daily limit for a child aged 7 to 10 per 30g bowl versus 46% for the same portion of Frosties.

Corn Flakes contains 7g of protein per 100g, which is 2.1g in a 30g bowl before milk. With 125ml of semi-skimmed milk, which contributes approximately 4.2g of protein, the total reaches 6.3g. For a child aged 7 to 10, a 30g bowl with milk provides around 26% of the daily protein guide of 24g. As with most cereals, the majority of the protein in the bowl comes from the milk rather than the cereal itself.

Semi-skimmed or skimmed milk adds calcium, protein and vitamin D with minimal fat. Whole milk adds more fat and calories but no additional free sugar. Given that Corn Flakes already has a relatively high salt content at 1.1g per 100g, using a lower-sodium dairy milk rather than a salted plant-based alternative keeps the overall salt contribution from breakfast lower. Oat milk varies in added sugar content so check the label. Dairy milk lactose does not count as free sugar under NHS guidelines.

Corn Flakes is one of the lower-sugar options in the Kellogg's range at 8g of sugar per 100g, and a 30g bowl uses only 10% of the daily free sugar limit for a child aged 7 to 10. However the salt content of 1.1g per 100g is the highest in this guide, and the fibre content of 3g per 100g is low. Pairing it with fresh fruit adds fibre and keeps the meal more balanced. Among Kellogg's cereals, it is a better choice than the higher-sugar options but not as nutritionally strong as Bran Flakes or All-Bran Original.

Corn Flakes contains 8g of sugar per 100g compared to approximately 13g per 100g in Bran Flakes, making Corn Flakes lower in sugar. On fibre, Bran Flakes is significantly ahead at around 15g per 100g versus 3g in Corn Flakes. A 30g bowl of Corn Flakes delivers 2.4g of free sugar and 0.9g of fibre. The same bowl of Bran Flakes delivers approximately 3.9g of free sugar and 4.5g of fibre. For lower sugar, Corn Flakes wins. For higher fibre, Bran Flakes is the stronger choice by a significant margin.