Unsweetened Corn Flakes
The world's most widespread breakfast cereal: toasted corn flakes with no added sugar. Even without sugar, the heat processing and rolling of the corn make its starch break down and absorb extremely fast, with a high glycemic index (79) according to clinical review.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Avoid eating a big bowl with just milk on an empty stomach; mix a small handful into a bowl of Greek yoghurt with chia seeds and nuts to blunt the sharp glucose spike.
Best preparation methods
Always choose plain versions completely free of high-fructose corn syrup or added sugar, and eat them slowly with some protein to slow digestion.
Important Nutritional Note
Even "sugar-free" corn flakes raise blood sugar about as fast as white bread because of their fast starch structure, so whole oats or skyr are far better choices for people with diabetes or watching their weight.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (30 g) |
|---|---|---|
| Calories | 360 kcal | 108 kcal |
| Protein | 7.5 g | 2.2 g |
| Carbohydrate | 83 g | 24.9 g |
| Available carbohydrate | 79.5 g | 23.8 g |
| Fat | 0.8 g | 0.2 g |
| Dietary fibre | 3.5 g | 1.1 g |
| Insulin index | 75 · clinically tested (Holt / Bao) | |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Grains & starches with a glycemic index (35), it ranks 35 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Unsweetened Corn Flakes good for weight loss?
It can be included in moderation: it contains 3.5 g of fibre per 100 g, which supports fullness, and a 30 g portion gives 108 kcal.
How does Unsweetened Corn Flakes affect blood sugar?
Its glycemic index is 79 (High), a clinically reviewed estimate rather than a laboratory measurement. A typical 30 g portion has a glycemic load of 18.8 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Unsweetened Corn Flakes?
A typical 30 g portion of Unsweetened Corn Flakes provides about 108 kcal, 2.2 g protein, 24.9 g carbohydrate, 0.2 g fat and 1.1 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.