Group · Cereals & grains
Frosted corn flakes
Frosted corn flakes, often called frosted flakes, are corn-based breakfast cereals coated in a thin layer of sugar that gives them their crunchy surface and characteristic sweet taste. Close cousins of classic corn flakes, they are set apart by this added sugar, which raises their carbohydrate content. With around 381 kcal per 100 g, they provide mainly carbohydrate (88.6 g), little protein (4.25 g), very little fat and little fibre. Crunchy in a bowl of milk or plant-based drink, they appeal to young and old. In a balanced diet, they are best enjoyed in moderation, keeping an eye on their sugar content.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 381 kcal |
| Kilojoules | 1620 kJ |
| Protein | 4,3 g |
| Carbohydrate | 88,6 g |
| Fat | 0,5 g |
| Fibre | 2,3 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin D11 µg220 %
- Vitamin B62,6 mg186 %
- Vitamin B11,52 mg138 %
- Vitamin B21,65 mg118 %
- Vitamin B122,2 µg88 %
- Vitamin B313,3 mg83 %
- Iron8,5 mg61 %
- Selenium3 µg5 %
- Vitamin B9dietary folate equivalents359 µg
See the other 9 nutrients
- Copper0,04 mg4 %
- Manganese0,07 mg4 %
- Phosphorus24,5 mg4 %
- Potassium68,8 mg3 %
- Omega-6 LA0,21 g2 %
- Magnesium6,82 mg2 %
- Vitamin A9,25 µg1 %
- Total omega-30,02 g1 %
- Omega-3 ALA0,01 g1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
To enjoy frosted corn flakes without overdoing it, watch the portion: a reasonable serving is around 30 g, or about 114 kcal, in a bowl with semi-skimmed milk, a plain yoghurt or a plant-based drink. Add fresh fruit (banana, strawberries, blueberries) for more fibre and vitamins, as these cereals contain little. This combination also improves fullness and tempers the fairly high glycaemic index linked to the added sugar.
Nutritional values and key points:
- Carbohydrate: 88.6 g per 100 g, largely in the form of sugars, hence quickly available energy.
- Protein: modest (4.25 g), to be topped up with a dairy product or eggs.
- Fat: almost non-existent (0.5 g).
- Fibre: low (2.3 g), to be boosted with fruit or a spoonful of bran.
For storage, keep the box tightly closed, away from moisture, to preserve the crunch. Avoid leaving them to soak too long if you like their crisp texture.
For active people: thanks to their fast-absorbed carbohydrate, frosted corn flakes can help out before a short effort or serve as a recovery snack after training, ideally paired with a source of protein. Remember to top up your intake with a post-workout shaker or discover ideas for protein snacks to balance the snack. For everyday eating, higher-fibre cereals such as oats or plain corn flakes offer longer-lasting energy.
Weight control: because of the added sugar and a notable calorie density, frosted corn flakes are among the sweetened cereals to eat in moderation. If you are trying to lose weight, limit the amount, weigh your portion rather than filling the bowl by eye, and favour a breakfast combining cereal, protein and fruit. You can explore other options in the cereals family to vary things. To help you build more balanced meals, the guide to a balanced diet gives useful pointers. Sensibly included, these flakes keep their indulgent place without unbalancing your plate.