17 Fit Food calories Grains, legumes and flour
Cornflakes calories and nutrition facts
Per 100 g: 384 kcal — 5.9 g protein, 0.91 g fat and 85.3 g carbs.
Cornflakes are toasted flakes of milled maize, and most are fortified, which is why the plain ones here are rich in thiamin, vitamin B12 and vitamin D. Frosted versions have a sugar coating yet land at much the same calories, about 380 kcal per 100 g, because the sugar replaces some of the corn rather than adding to it. A generous pour of milk can come close to the flakes themselves, so log it too.
- Low fat
- High in vitamin B1
- High in vitamin B12
- High in vitamin D
- Protein 6%
- Fat 2%
- Carbs 91%
In everyday portions
- Typical serving · 40 g 154 kcal
- 100 kcal is 26 g this much of it gives 100 kcal
- 20 g of protein is 340 g this much to eat for 20 g of protein
- Energy density Medium 3.8 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Plain | 384 | 5.9 | 0.91 | 85.3 |
| Frosted | 379 | 4.4 | 0.6 | 88 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Plain
Energy and macros
- Energy 384 kcal 19%
- Protein 5.9 g 12%
- Fat 0.91 g 1%
- Carbs available, without fibre 85.3 g 33%
- Fibre 2.7 g
- Salt 1.4 g 24%
Where the calories come from
- Protein 6%
- Fat 2%
- Carbs 91%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 981 µg 123%
- Vitamin D 7.1 µg 142%
- Vitamin E 0.02 mg <1%
- Vitamin K 0 µg 0%
- Vitamin C 65 mg 81%
- Vitamin B1 (thiamin) 4.5 mg 408%
- Vitamin B2 (riboflavin) 1.7 mg 124%
- Vitamin B3 (niacin) 21 mg 131%
- Vitamin B5 (pantothenic acid) 0.099 mg 2%
- Vitamin B6 1.9 mg 136%
- Folate (B9) 26.7 µg 13%
- Vitamin B12 5.4 µg 214%
- Choline 2.2 mg
Minerals
- Potassium 107 mg 5%
- Calcium 2 mg <1%
- Phosphorus 33 mg 5%
- Magnesium 7 mg 2%
- Iron 19.4 mg 139%
- Zinc 0.2 mg 2%
- Copper 0.075 mg 8%
- Manganese 0.095 mg 5%
- Selenium 2.2 µg 4%
- Iodine 0.9 µg <1%
- Sodium 571 mg 24%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low fat
- High in vitamin B1
- High in vitamin B12
- High in vitamin D
- High in iron
- High in vitamin B6
- High in vitamin B3
- High in vitamin B2
- High in vitamin A
- High in vitamin C
Frosted
Energy and macros
- Energy 379 kcal 19%
- Protein 4.4 g 9%
- Fat 0.6 g <1%
- Carbs available, without fibre 88 g 34%
- Fibre 1.9 g
- Salt 1.1 g 19%
Where the calories come from
- Protein 5%
- Fat 1%
- Carbs 94%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A no data
- Vitamin D no data
- Vitamin E no data
- Vitamin K no data
- Vitamin C no data
- Vitamin B1 (thiamin) no data
- Vitamin B2 (riboflavin) no data
- Vitamin B3 (niacin) no data
- Vitamin B5 (pantothenic acid) no data
- Vitamin B6 no data
- Folate (B9) no data
- Vitamin B12 no data
- Choline no data
Minerals
- Potassium no data
- Calcium no data
- Phosphorus no data
- Magnesium no data
- Iron no data
- Zinc no data
- Copper no data
- Manganese no data
- Selenium no data
- Iodine no data
- Sodium 450 mg 19%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low fat
Grains, legumes and flour
Among grains, legumes and flours
The category in the 17 Fit catalog: 157 foods. Compared per 100 g.
- 90% More calories than 90% of grains, legumes and flours.
- 99% More vitamin B1 than 99% of grains, legumes and flours.
- 99% More vitamin B12 than 99% of grains, legumes and flours.
- 99% More vitamin D than 99% of grains, legumes and flours.
- 99% More iron than 99% of grains, legumes and flours.
Similar in composition
The foods with the nearest calories and macros.
- Polenta 370 kcal
- Wheat flour 364 kcal
- Bulgur 342 kcal
- Semolina 360 kcal
- Muesli 370 kcal
- Egg noodles 384 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 174648.
The vitamins and minerals it lacked come from Frida (Denmark).
Carbs are available carbohydrates, without fibre, as on EU labels.