Protein in Cornflakes: How Much per 100g and per Portion
Fortified cornflakes provide 7.1g of protein per 100g. This is a relatively low protein density, with the food supplying 1.9g of protein for every 100 kcal. While a common breakfast cereal, cornflakes are not a significant source of protein when compared to many other foods.
CoFID 11-742 · Breakfast cereal, cornflakes, fortified
What the numbers say
- Protein per calorie. Cornflakes offer 1.9g of protein per 100 kcal. Protein accounts for 8% of the total energy, with the majority coming from carbohydrates.
- Front-of-pack profile. Per 100g, this cereal is rated low in fat and saturated fat. It has a medium rating for both sugars (7.3g) and salt (1.12g).
- Fibre content. The fibre content is 2.6g per 100g of dry cereal.
- Protein in an 80g amount. An 80g amount of cornflakes contains 5.7g of protein and 301 kcal.
Cornflakes macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 376 kcal 1,605 kJ |
19% | – |
| Protein | 7.1g | 14% | – |
| Fat | 0.8g | 1% | low |
| of which saturates | 0.1g | 1% | low |
| Carbohydrate | 90.9g | 35% | – |
| of which sugars | 7.3g | 8% | medium |
| Fibre | 2.6g | – | – |
| Salt | 1.12g | 19% | medium |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in cornflakes by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 40g | 2.8g | 150 | 36.4g | 0.3g |
| 60g | 4.3g | 226 | 54.5g | 0.5g |
| 80g | 5.7g | 301 | 72.7g | 0.6g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of cornflakes for 20g or 30g of protein
- To get 20g of protein from cornflakes alone, you would need to eat 282g, which also contains 1059 kcal and 3.15g of salt.
- A 30g protein target would require eating 423g of cornflakes, costing 1589 kcal and providing 4.73g of salt.
- To increase the protein of a meal containing cornflakes, consider adding other protein sources like milk, yoghurt, or protein powder.
How it compares with other grain foods
Within the grain foods group on this site, fortified cornflakes rank 9th out of 17 for protein content per 100g. However, when measured by protein per calorie, they rank last in the group at 17th. Their 7.1g of protein per 100g is slightly higher than crumpets (6.9g) but lower than buckwheat groats (8.1g). Cornflakes contain significantly more protein than other grain products like cooked white rice, which has just 2.8g per 100g.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Cornflakes | 7.1g | 376 | 1.9g |
| Buckwheat Groats | 8.1g | 364 | 2.2g |
| Crumpets | 6.9g | 207 | 3.3g |
| White Rice | 2.8g | 131 | 2.1g |
| White Basmati Rice | 2.8g | 117 | 2.4g |
Quick answers
How much protein is in a 40g portion of cornflakes?
A 40g amount of fortified cornflakes contains 2.8g of protein.
Are cornflakes a high-protein food?
No, cornflakes are not a high-protein food. They provide 7.1g of protein per 100g, and protein only accounts for 8% of their total calories.
Are cornflakes low in fat?
Yes, according to UK front-of-pack labelling standards, cornflakes are low in both total fat (0.8g per 100g) and saturated fat (0.14g per 100g).
When to speak to a GP or dietitian
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.