Cornflakes: Nutritional facts, recipes, and health benefits

Cornflakes: Nutritional facts, recipes, and health benefits


Cornflakes are made from milled corn, malt flavoring, and sugar. They are fortified with vitamins and minerals. Corn flakes have a crunchy texture and they soften when soaked in milk. They are one of the most commonly used breakfast cereals in many countries including the US. Cornflakes are actually the most popular breakfast cereal, toasting flakes of corn. Cornflakes are typically flakes which are orange-yellow in color, with a crunchy texture and usually soften with milk.

Nutrients Facts:

Corn has a good amount of nutrients. It also contains starch. Cornflakes also contain iron, vitamin B12, and other nutrients. Corn flakes are rich in thiamine. Thiamine is good for carbohydrate metabolism, energy production, and cognitive functions.

Nutrients Values

Sodium 266mg
Total Carbohydrates 24g
Dietary Fiber 1g
Sugars 2g
Protein 2g
Vitamin A 15%
Vitamin D 10%
Iron 30%

Health benefits:

1.Rich in vitamins and minerals:

Cornflakes contain essential vitamins and minerals such as folate and thiamine. Folate boosts cells and tissue growth and plays a role in DNA synthesis. Thiamine helps speed up carbohydrate metabolism and cerebral function.
The fiber content other fruits you add will help prevent constipation and boost metabolism.

2.Rich in proteins:

Consuming corn flakes with milk increases the protein content. Protein is essential for repairing body tissues, increasing immunity, and regulating enzymes and hormones. Adding honey, nuts and seeds will boosts protein intake.

3.Good for eye health:

Corn flakes contain a substance called lutein which is an essential nutrient for eye health. Corn flakes also contain thiamine which helps boost cognitive ability and memory.

4.Beneficial for heart diseases:

Low-fat foods keep your stomach full, thus decreasing the intake of unnecessary food. Lack of cholesterol ensures that corn flakes are ideal as day starters for people having heart diseases.

Side effects of corn flakes:

1.The carbohydrates present in corn flakes can lead to an increase in blood sugar levels. So people with diabetes should avoid eating this cereal.
2. It is better to stick to normal corn. Avoid corn syrup and vegetable oils as they result in inflammation and aren’t perfect for consumption.

Fun facts of corn flakes:

1.Cornflakes are a popular breakfast cereal made by toasting flakes of corn.
2. The cereal was first created by John Harvey Kellogg in 1894.
3. Corn flakes are produced in significant quantities at the Trafford Park factory in Manchester, England which is the largest cereal factory in the world.

How to buy and store corn flakes?

1.Choose corn flakes that are sealed and packed in a container.
2. Check the manufacturing and expiry date.
3. Flavored corn flakes are readily available in the market.
4. Corn flakes also come with fortified iron, calcium, and other vital nutrients.
5. Once opened store it in an air container as it may lose its crisp texture.
6. Keep it in a dry place as moisture content can also affect the shelf life of corn flakes.

North Indian Dish:

Fruit yogurt sweetened yogurt with mixed fruits and corn flakes:

1.4 cups chopped mixed fruits
2.1 cup corn flakes or wheat flakes
3.Mint springs for garnish

To be mixed together:

1.2 cups curds chilled
2.3 to 4 tbsp sugar
3.1 tsp vanilla essence


1.Pour 2 tbsp of sweetened curds in each serving glass.
2. Add some fruits of the mixed fruit over the curds.
3. Pour 2 more tbsp of the sweetened curds over the fruits.
4. Top up with the breakfast cereal of your choice and mint springs.
5. Serve immediately.

Nutrients Facts:

Nutrients Values
Energy 208 calories
Protein 4.1 g
Carbohydrates 33.9 g
Fiber 3.5 g
Fat 4.8 g
Cholesterol 10.7 mg
Sodium 73.2 mg

South Indian Dish:

Corn flakes chivda:


1.2 cups raw corn flakes
2.Oil for deep frying
3.2 tbsp raw peanuts
4.2 tbsp roasted chana dal
5.1/2 tsp chilli powder
6.2 tbsp powdered sugar
7.Salt to taste.


1.Heat the oil in a pan, add little corn flakes at a time, and deep fry till they turn golden brown in color from all the sides.
2. In the same deep pan add the peanuts and deep fry till they turn golden brown in color from all the sides. Keep aside.
3. In the same pan add the roasted chana dal and deep fry till they turn golden brown in color from all the sides. Drain on the absorbent paper and keep aside.
4. Combine the fried corn flakes, peanuts, chana dal, and all the remaining ingredients in a deep bowl and toss well.
5. Allow it cool completely and pack in an airtight tiffin box.

Nutrients Values:

Nutrients Values
Energy 270 calories
Protein 2.4 g
Carbohydrates 15.4 g
Fiber 0.9 g
Fat 22 g
Cholesterol 0 mg

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