Foods · Comparisons
Granola vs Corn flakes (cereal): calories and nutrition compared
The short answer
Gram for gram, there are about 27% more calories in granola than in corn flakes (cereal). Per 100 g: granola ≈489 calories, corn flakes (cereal) ≈384. In a typical portion, 1 cup of granola is about 597 calories and 100 g of corn flakes (cereal) about 384.
Side by side, per 100 g
| Per 100 g | Granola | Corn flakes (cereal) |
|---|---|---|
| Calories | 489 kcal | 384 kcal |
| Protein | 13.7 g | 5.9 g |
| Carbohydrate | 53.9 g | 88 g |
| of which sugars | 19.8 g | 7.8 g |
| Fibre | 8.9 g | 2.7 g |
| Fat | 24.3 g | 0.9 g |
Per typical portion
| Portion | Grams | Calories | Protein | |
|---|---|---|---|---|
| Granola | 1 cup | 122 g | 597 | 16.7 g |
| Corn flakes (cereal) | 100 g | 100 g | 384 | 5.9 g |
Protein per 100 calories
Per 100 calories: about 2.8 g of protein in granola, about 1.5 g in corn flakes (cereal).
Which one to pick
- Fewer calories per bite: Corn flakes (cereal).
- More protein per calorie: Granola.
- More fiber: Granola.
Both can fit your day. How much you eat changes the total more than which one you pick, so weigh or measure the portion when it matters.
Source
Nutrient values from USDA FoodData Central: Granola (FDC 171646), Corn flakes (cereal) (FDC 174648).
Full nutrition pages: Granola · Corn flakes (cereal)