Cereals and Grains / Whole Grains
Corn flakes, enr
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 387kcal / 2530kcal (15%) |
Macronutrients
Protein | 8.2 g/ 71g (11%) | ||||||
Total Fat | 0.6 g/ 42g (1%) low | ||||||
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Total Carbs | 87.2 g/ 348g (25%) | ||||||
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Vitamins
Vit A | 36.1 mcg RAE/ 700mcg RAE (5%) |
Vit B1 | 1.87 mg/ 1mg (155%) high |
Vit B2 | 7.93 mg/ 1mg (610%) high |
Vit B3 | 21.4 mg NE/ 16mg NE (133%) high |
Vit C | 184 mg/ 70mg (262%) high |
Minerals
Calcium | 42 mg/ 750mg (5%) |
Phosphorus | 46 mg/ 700mg (6%) |
Iron | 9.4 mg/ 12mg (78%) high |
Sodium | 838 mg/ 1500mg (55%) |
Allergen Info
Corn
Gluten
What is this food?
Corn flakes (usually eaten as breakfast cereal with milk). It’s mainly a carbohydrate food made from corn, often served in a bowl with milk or yogurt.
Why it matters to health
Corn flakes can help give you energy for your day because they’re high in carbohydrates. They also provide some fiber (about 3.4 g per 100 g), which can support better digestion and help you feel fuller. However, this version is also relatively higher in sodium (about 838 mg) and has some sugar (about 9.7 g). If you eat it often or in big portions, too much sodium and sugar can add up—so it’s best to balance it with protein and healthy fats, and keep your serving size reasonable.
Healthier tips
- Use a smaller portion: start with about 30–40 g per serving, especially if you also have rice or bread later.
- Add protein for balance: mix with milk (low-fat if available) or plain yogurt, or add a side like boiled eggs.
- Boost fiber and vitamins: add fresh fruits (banana, berries, apple) and/or a handful of nuts/seeds if you need extra staying power.
- Watch sodium and sugar: choose less-salty/less-sweet options when available, and avoid adding extra sugar or syrup.
- Fit it into your day: corn flakes work well as a snack or breakfast (1 meal or 1 snack), not as the only carb source for the whole day.
Common Filipino dishes
Corn flakes with milk, Lugaw (rice porridge), Sinangag (garlic fried rice), Pancit Canton, Champorado
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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