Plain cereal flakes: calories and nutrition facts

Plain cereal flakes has 369 kcal per 100 g. One serving, 1 Bowl (40 g), has 148 kcal.

Calories: 369 kcal
Protein: 12.2 g
Carbohydrates: 70.2 g
Fat: 2.8 g

Per 100 g

Plain cereal flakes: how many calories?

Plain cereal flakes has 369 kcal per 100 g, with 12.2 g protein, 70.2 g carbs and 2.8 g fat. A 40 g serving (1 Bowl) has 148 kcal. That is close to the average for Sweets (390 kcal per 100 g). Most of its calories come from carbohydrates.

Where the calories come from

Protein14%
Carbohydrates79%
Fat7%

Calculate a portion

Amountg

Calories: 148 kcal
Protein: 4.9 g
Carbohydrates: 28.1 g
Fat: 1.1 g

Nutrition facts

Nutrient	Per 100 g	Per serving (40 g)
Calories	369 kcal	148 kcal
Fat	2.8 g	1.1 g
of which saturated fat	0.4 g	0.2 g
Carbohydrates	70.2 g	28.1 g
of which sugars	0.9 g	0.4 g
Fiber	7.3 g	2.9 g
Protein	12.2 g	4.9 g
Sodium	0 mg	0 mg
Water	0 g	0 g
Vitamin C	0 mg	0 mg
Calcium	0 mg	0 mg
Iron	0 mg	0 mg
Potassium	0 mg	0 mg
Magnesium	0 mg	0 mg

Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.

Share of reference intakes

Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).

Nutrient	Of reference intake
Calories(369 kcal)	18%
Fat(2.8 g)	4%
of which saturated fat(0.4 g)	2%
Carbohydrates(70.2 g)	27%
of which sugars(0.9 g)	1%
Protein(12.2 g)	24%
Salt(0 g)	0%

What the EU thresholds say

Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.

Source of protein (at least 12% of calories)
High fibre (at least 6 g)
Low fat (3 g or less)
Low sugars (5 g or less)
Low sodium (120 mg or less)

Plain cereal flakes: frequently asked questions

Plain cereal flakes: how many calories per serving?

A 40 g serving (1 Bowl) has 148 kcal.

Plain cereal flakes: how much protein?

Plain cereal flakes contains 12.2 g of protein per 100 g, 24% of the 50 g reference intake.

Plain cereal flakes: how much fibre?

Plain cereal flakes provides 7.3 g of fibre per 100 g, 29% of the 25 g a day recommended by EFSA.

Plain cereal flakes: how much makes 100 kcal?

100 kcal is about 27 g of this food.

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