Kellogg's Corn Flakes scores 47/100, placing it in the decent category. Its score is significantly impacted by the **added sugar** and **sodium content**, despite being fortified with several micronutrients.
Kellogg's Corn Flakes has a FoodScore of 47/100, rated as decent.
It provides 159% DV of iron and 119% DV of folate per 100g, due to fortification.
A 100g serving contains 9g of added sugar and 719mg of sodium.
Compared to plain rolled oats, it is more processed (NOVA 3) and contains added sugar.
Pair with fruit and nuts to increase fiber and healthy fats, and reduce overall sodium intake.
Scores -9 points above the grain category average (56/100 across 116 foods).
Kellogg's Corn Flakes receives a FoodScore of 47 out of 100, categorized as decent. This score reflects a balance between its fortification and its content of added sugar and sodium. The product gains points for its fiber content (3.3g per 100g) and protein (6.1g per 100g). A significant bonus of 10 points is awarded for its micronutrient fortification, specifically for high levels of iron (159% DV), Vitamin D (36% DV), Vitamin B12 (71% DV), folate (119% DV), and riboflavin. However, these benefits are offset by penalties. The presence of 9g of added sugar per 100g results in a 10-point deduction, while the 719mg of sodium incurs a 3-point penalty. Furthermore, as a NOVA class 3 product, it is considered processed, leading to a 5-point deduction. When compared to a baseline like plain rolled oats, Kellogg's Corn Flakes contains significantly more added sugar and sodium, and is more processed, which contributes to its lower score relative to a whole-grain option.
Health benefits
What the nutrients in kellogg's corn flakes actually do for you, grounded in established dietary science.
Supports Iron Intake
Kellogg's Corn Flakes is fortified with iron, providing 159% of the Daily Value per 100g. Iron is an essential mineral crucial for oxygen transport in the blood and preventing iron-deficiency anemia. For individuals who may struggle to meet their iron needs through other dietary sources, this cereal can contribute significantly to daily intake, particularly as part of a varied diet. It offers a convenient way to boost iron consumption.
Contributes to B Vitamin and Folate Needs
This cereal is a good source of several B vitamins and folate, offering 71% DV of Vitamin B12, 119% DV of folate, and notable amounts of thiamin and riboflavin per 100g. These essential micronutrients play vital roles in energy metabolism, nerve function, and red blood cell formation. Folate is especially important for cell growth and development, making this product a useful option for individuals looking to support their intake of these key vitamins.
Provides a Source of Vitamin D
Kellogg's Corn Flakes is fortified with Vitamin D, supplying 36% of the Daily Value per 100g. Vitamin D is critical for bone health by aiding calcium absorption and plays a role in immune function. Given that many individuals do not get sufficient Vitamin D from sunlight or diet alone, fortified cereals like this can be a practical way to contribute to daily Vitamin D requirements, especially during months with less sun exposure.
Kellogg's Corn Flakes scores 47/100, placing it in the decent category. Its score is significantly impacted by the added sugar and sodium content, despite being fortified with several micronutrients.
How to eat it
Kellogg's Corn Flakes is typically consumed as a breakfast cereal, often with milk. It's a quick and convenient option for many households. Common pitfalls include consuming large portions and adding extra sugar, which can increase the overall added sugar load of the meal.
To enhance nutritional value, pair your serving with fresh fruit like berries or sliced banana to add natural sweetness, fiber, and additional vitamins.
Consider adding a handful of unsalted nuts or seeds (e.g., almonds, chia seeds) to boost healthy fats, protein, and fiber content.
Be mindful of portion sizes; a typical serving is 1 cup (28g), which is less than the 100g reference, so adjust expectations for nutrient intake accordingly.
To reduce sodium intake, balance this cereal with other low-sodium breakfast items throughout the week.
Things to keep in mind
Kellogg's Corn Flakes contains 9g of added sugar and 719mg of sodium per 100g, which are considerations for individuals monitoring their intake of these nutrients. Those with diabetes or at risk of cardiovascular disease should be particularly mindful of these amounts and consider smaller portions or less frequently. The product is also classified as NOVA class 3, indicating it is a processed food. While fortified with many vitamins and minerals, it is important to remember that it is not a whole grain. The ingredient list includes 'malt flavor,' which may be a concern for individuals with celiac disease or gluten sensitivity, as malt is typically derived from barley.
Kellogg's Corn Flakes scores 47/100, placing it in the decent category. It is fortified with several essential micronutrients like iron, Vitamin D, and B vitamins. However, it contains 9g of added sugar and 719mg of sodium per 100g, which are factors to consider for overall dietary balance. Its healthfulness depends on portion size and what it's paired with.
How does Kellogg's Corn Flakes compare to plain rolled oats?
Compared to plain rolled oats, Kellogg's Corn Flakes is more processed (NOVA 3) and contains added sugar and significantly more sodium. Plain rolled oats are a whole grain, providing more natural fiber and typically no added sugar or sodium. While Corn Flakes are fortified with vitamins, oats offer a more naturally nutrient-dense base.
What is 'malt flavor' in Kellogg's Corn Flakes?
'Malt flavor' typically refers to a flavoring derived from malted barley. It contributes to the characteristic taste of the cereal. For individuals with gluten sensitivity or celiac disease, it's important to note that malt flavor, when derived from barley, contains gluten. The product is not labeled gluten-free.
What is a reasonable portion size for Kellogg's Corn Flakes?
A typical serving size for Kellogg's Corn Flakes is 1 cup (28g). The nutritional information provided (e.g., 9g added sugar, 719mg sodium) is per 100g, so a 28g serving would contain approximately a quarter of those amounts. Being mindful of the actual serving size helps manage intake of added sugar and sodium.
Can Kellogg's Corn Flakes be part of a balanced breakfast?
Yes, Kellogg's Corn Flakes can be part of a balanced breakfast when combined with other nutrient-dense foods. To improve its nutritional profile, consider adding fresh fruit for fiber and vitamins, and a source of protein like milk, yogurt, or nuts. This helps create a more satisfying and nutritionally complete meal.