KETO VERDICTAVOID
Cornflakes are extremely high-carb (~85g net/100g). Even a small 30g bowl delivers ~25g net carbs—enough to knock most people out of ketosis. Best to avoid and choose low-carb breakfast alternatives.
Are Cornflakes Keto?
Cereals & Grains
Cornflakes are extremely high-carb (~85g net/100g). Even a small 30g bowl delivers ~25g net carbs—enough to knock most people out of ketosis. Best to avoid and choose low-carb breakfast alternatives.
- Net carbs (100g)85g
- Protein (100g)8g
- Fat (100g)1g
- Keto verdictAvoid on keto
NUTRITION FACTS
Per 100g (raw)
Net Carbs
85g
Total Carbs
91g
Fiber
6g
Protein
8g
Fat
1g
Calories
380
Source: USDA FoodData Central
WHY IT'S NOT KETO-FRIENDLY
- Not suitable for keto: very high net carbs per 100g and per serving
- Refined starch plus added sugars = high glycemic impact
- Typical serving (30g) already ~25g net carbs—exceeds daily keto limit
- Low fat and modest protein give a poor keto macro profile
- Fortified vitamins don’t offset the carb load
- Better replaced with low-carb ‘cereal’ options (nuts/seeds mixes)
HEALTH BENEFITS
- Often fortified with B vitamins (niacin, thiamin) and iron
- Provides quick energy for high-carb diets (not keto)
- Very low fat—fits low-fat, non-keto patterns
- Convenient and shelf-stable breakfast option
- Some fiber present (varies by brand)
- Fortification may help fill micronutrient gaps outside keto
PREPARATION SUGGESTIONS
AVOID COMPLETELY
Cornflakes do not fit keto. Skip entirely to maintain ketosis.
KETO CEREAL ALTERNATIVE
Use a low-carb keto cereal (1–2g net carbs/serving) with unsweetened nut milk.
NUTS AND SEEDS MIX
Toast almonds, pecans, and chia with butter and a non-nutritive sweetener for crunch.
EGGS FOR BREAKFAST
Choose eggs with cheese, avocado, and bacon for a satiating keto start.