FoodScore
0/ 100
Decentgrain· 1 1/4 cup (39g)

Chex Corn

Chex Corn earns a Decent FoodScore of 51/100, primarily due to its significant fortification with essential vitamins and minerals, despite notable penalties from added sugar and sodium.

  • This cereal provides 154% of the Daily Value for iron and 128% for vitamin B12 per 100g.
  • It contains 10.3g of added sugar per 100g, contributing to a penalty in its FoodScore.
  • With 718mg of sodium per 100g, it is a higher sodium grain product.
  • Chex Corn is a processed food, classified as NOVA 3.
  • A 1 1/4 cup serving (39g) offers 5.1g of fiber per 100g, a positive nutritional component.
  • Scores -13 points above the grain category average (64/100 across 74 foods).
Fiber
5.1g
18% of Daily Value
Protein
7.69g
15% of Daily Value
Added sugar
10.3g
21% of Daily Value
Sodium
718mg
31% of Daily Value
+
What it brings to the table
Fiber (5.1g)+6
Protein (7.7g)+3
Micronutrients (Calcium, Iron, Zinc, Vitamin A, Vitamin C, Vitamin D, Vitamin B12, Folate, Riboflavin)+12
−
What holds it back
Added sugar (10.3g)-12
Sodium (718mg)-3
Processed (NOVA 3)-5

Why it scores 51

Chex Corn receives a FoodScore of 51/100, placing it in the 'Decent' category. The score is significantly boosted by its fortification with micronutrients, which contributes +12 points. Specifically, a 100g serving provides an impressive 154% of the Daily Value for iron, 128% for vitamin B12, 50% for vitamin D, and 26% for calcium, alongside other vitamins like A, C, and folate. The cereal also earns +6 points for its fiber content of 5.1g per 100g and +3 points for its 7.69g of protein. However, these benefits are offset by several penalties. The most significant penalty comes from its added sugar content of 10.3g per 100g, resulting in a -12 point deduction. Its sodium content of 718mg per 100g incurs a -3 point penalty, and its classification as a NOVA 3 processed food leads to a -5 point deduction. To achieve a higher score, the product would need to reduce its added sugar and sodium levels, and ideally, be less processed.

Health benefits

What the nutrients in chex corn actually do for you, grounded in established dietary science.

Supports Red Blood Cell Formation

Chex Corn is an excellent source of nutrients crucial for red blood cell formation and function. A 100g serving provides 154% of the Daily Value for iron and 128% for vitamin B12. Iron is a key component of hemoglobin, which carries oxygen in the blood, while vitamin B12 is essential for DNA synthesis and the maturation of red blood cells. Adequate intake of these nutrients is vital for preventing iron-deficiency anemia and megaloblastic anemia. Including fortified cereals like this can help individuals, especially those with higher needs or limited dietary variety, meet their daily requirements for these critical blood-building nutrients.

Contributes to Bone Health

This cereal contributes to bone health through its fortification with calcium and vitamin D. A 100g serving provides 26% of the Daily Value for calcium and 50% for vitamin D. Calcium is the primary mineral component of bones, providing structure and strength, while vitamin D is essential for the body's absorption of calcium. Dietary guidelines emphasize the importance of sufficient intake of both nutrients throughout life for maintaining bone mineral density and reducing the risk of osteoporosis. Fortified cereals can be a convenient way to boost intake of these bone-supporting nutrients, especially for those who may not consume enough dairy or other calcium-rich foods.

Aids Immune System Function

Chex Corn contains several micronutrients that play a role in supporting immune system function. A 100g serving delivers 70% of the Daily Value for zinc, 50% for vitamin D, and 17% for vitamin C. Zinc is vital for the development and function of immune cells, while vitamin D modulates immune responses and helps reduce inflammation. Vitamin C is a well-known antioxidant that supports various cellular functions of both the innate and adaptive immune systems. Regular consumption of foods fortified with these vitamins and minerals can help ensure the body has the necessary resources to maintain a robust immune response.

Source of Dietary Fiber

Chex Corn provides dietary fiber, with 5.1g per 100g. Fiber is an important component of a healthy diet, known for its role in supporting digestive regularity and overall gut health. It adds bulk to stool, which can help prevent constipation, and also contributes to satiety, potentially aiding in weight management. While this amount is a good contribution, dietary guidelines recommend a total daily fiber intake of 25-38g for adults. Incorporating fiber-rich foods like this cereal, alongside fruits, vegetables, and other whole grains, can help individuals meet their daily fiber targets and support a healthy digestive system.

How to eat it

Chex Corn is typically consumed as a breakfast cereal, often with milk. It can also be used as an ingredient in various recipes, such as snack mixes or as a crunchy coating. A standard serving size is 1 1/4 cup (39g), which is a reasonable portion to fit into a balanced meal plan, especially when paired with other nutrient-dense foods. Its crispy texture makes it versatile for both sweet and savory applications.

Pair with fresh fruit like berries or sliced banana to add natural sweetness, extra fiber, and additional vitamins.
Combine with low-fat milk or a fortified plant-based milk alternative to boost protein and calcium intake.
Use as a base for a homemade snack mix by adding nuts, seeds, and dried fruit for a nutrient-dense option.
Be mindful of portion sizes to manage added sugar and sodium intake, especially if consuming regularly.
Things to keep in mind

For most healthy adults, Chex Corn is generally safe when consumed in typical serving sizes. Individuals with a corn allergy should, of course, avoid this product. Due to its sodium content (718mg per 100g), those on sodium-restricted diets, such as individuals with hypertension or kidney disease, should consume it in moderation and account for it in their daily intake. The added sugar content (10.3g per 100g) should also be considered, particularly for individuals managing blood sugar levels or aiming to reduce overall sugar intake.

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Reader questions
Is Chex Corn considered a healthy breakfast cereal?
Chex Corn has a FoodScore of 51/100, placing it in the 'Decent' category. It is highly fortified with essential vitamins and minerals like iron (154% DV per 100g) and vitamin B12 (128% DV per 100g), and provides some fiber. However, it also contains 10.3g of added sugar and 718mg of sodium per 100g, which are factors to consider for overall health.
Is Chex Corn good for weight loss?
While Chex Corn provides some fiber (5.1g per 100g), which can contribute to satiety, its added sugar content (10.3g per 100g) means it should be consumed in moderation if weight loss is a primary goal. Focusing on whole, unprocessed foods and managing portion sizes are generally more effective strategies for weight management.
Is Chex Corn ultra-processed?
Chex Corn is classified as a NOVA 3 processed food. This means it has undergone significant processing, often involving the addition of sugar, salt, and fats, and may contain fortifying agents. While not 'ultra-processed' (NOVA 4), it is more processed than whole or minimally processed foods.
How can I make Chex Corn a more nutritious meal?
To enhance the nutritional value of Chex Corn, combine it with nutrient-dense additions. Serve it with low-fat milk or a fortified plant-based alternative, and add fresh fruits like berries or sliced bananas for extra fiber, vitamins, and natural sweetness. You can also sprinkle in a small amount of nuts or seeds for healthy fats and protein.
What are some alternatives to Chex Corn?
If you're looking for alternatives, consider cereals with lower added sugar and sodium content, and higher fiber. Options like plain rolled oats, shredded wheat, or other whole-grain cereals with minimal ingredients can provide similar benefits with a more favorable nutritional profile. You can also explore options that are less processed (NOVA 1 or 2).
Does Chex Corn contain gluten?
Chex Corn is made primarily from corn, which is naturally gluten-free. However, it's always best to check the product packaging for specific gluten-free certifications if you have celiac disease or a severe gluten sensitivity, as manufacturing processes can sometimes lead to cross-contamination.
What micronutrients are abundant in Chex Corn?
Chex Corn is notably rich in several micronutrients due to fortification. Per 100g, it provides 154% of the Daily Value for iron, 128% for vitamin B12, 70% for zinc, 51% for folate, 50% for vitamin D, and 26% for calcium. These contributions make it a significant source of these essential vitamins and minerals.

Explore more

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Data & references

Sources: USDA FoodData Central (Branded, fdcId 2746529)Updated 2026-04-20