Food guide

Frosted Flakes

Frosted Flakes is a staple grain, bread or cereal that supplies everyday energy.

Whole GrainsPlant-Based

Frosted Flakes, a nutrient-dense whole grains food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of frosted flakes for fair comparison. Typical serving: 30 g — 117 kcal per 30 g serving.

Nutrition information for Frosted Flakes
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	390 kcal	117 kcal	100 kcal
Protein	4.3 g	1.3 g	1.1 g
Carbohydrate	90.3 g	27.1 g	23.2 g
Fat	1 g	0.3 g	0.3 g
Fibre	1.3 g	0.4 g	0.3 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of frosted flakes, with a typical serving and FDA Daily Value for adults.

Micronutrients for Frosted Flakes
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	454 µg	136 µg	50%
Vitamin C	19.4 mg	5.8 mg	22%
Vitamin D	3.2 µg	0.96 µg	16%
Vitamin E	0.09 mg	0.027 mg	<1%
Vitamin K	0.2 µg	0.06 µg	<1%
Thiamin	1.2 mg	0.36 mg	100%
Riboflavin	1.4 mg	0.42 mg	108%
Niacin	16.1 mg	4.8 mg	101%
Vitamin B6	1.6 mg	0.48 mg	94%
Folate	536 µg	161 µg	134%
Vitamin B12	4.8 µg	1.4 µg	200%
Choline	5.4 mg	1.6 mg	<1%
Minerals
Calcium	3 mg	0.9 mg	<1%
Iron	11.6 mg	3.5 mg	64%
Magnesium	12 mg	3.6 mg	3%
Phosphorus	46 mg	13.8 mg	4%
Potassium	82 mg	24.6 mg	2%
Sodium	451 mg	135 mg	20%
Zinc	0.24 mg	0.072 mg	2%
Selenium	5.5 µg	1.7 µg	10%
Copper	0.12 mg	0.036 mg	13%

Source: USDA FoodData Central — Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat frosted flakes?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Frosted Flakes is a staple grain, bread or cereal that supplies everyday energy.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Beans, Eggs, Vegetables.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.