Cereal, wheat flakes
Common food
Photo: Wikipedia
Wheat flakes are crisp, golden-brown toasted sheets of whole wheat, offering a satisfying crunch that softens into a hearty texture when drenched in milk. With a mild, nutty flavor, they are a staple of the modern breakfast table, prized for their high fiber content and substantial protein. Their simple, toasty profile makes them a versatile canvas for sweet or savory toppings.
Calorie split: 11% protein · 85% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love wheat flakes for their satisfying crunch and mild, toasty flavor that pairs perfectly with milk, yogurt, or fruit. They are a quick, convenient, and culturally ingrained breakfast staple, offering a sense of comfort and routine.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content can lead to blood sugar spikes, especially if consumed with added sugar. Some may find the texture too dry or bland without toppings. To counteract, pair with protein (like Greek yogurt or nuts) and healthy fats (like chia seeds or almond butter) to slow sugar absorption and enhance satiety.
Key benefits
- High in dietary fiber for digestive health
- Good source of plant-based protein
- Low in fat
- Provides sustained energy from complex carbohydrates
- Fortified with essential vitamins and minerals in many brands
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Wheat flakes were originally developed in the late 19th century as a health food by the Kellogg brothers, who accidentally left cooked wheat out and discovered it could be rolled into thin, crispy sheets.
Full nutrition (USDA data · scales with serving)
| Water | 9.3 g |
| Energy | 359 kcal |
| Protein | 10.1 g |
| Total lipid (fat) | 1.5 g |
| Carbohydrate, by difference | 76.3 g |
| Fiber, total dietary | 10.4 g |
| Total Sugars | 14.0 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 27.6 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 112 mg |
| Potassium, K | 126 mg |
| Sodium, Na | 574 mg |
| Zinc, Zn | 0.96 mg |
| Copper, Cu | 0.18 mg |
| Selenium, Se | 16.9 ug |
| Vitamin C, total ascorbic acid | 22.7 mg |
| Thiamin | 0.69 mg |
| Riboflavin | 0.48 mg |
| Niacin | 7.2 mg |
| Vitamin B-6 | 0.70 mg |
| Folate, total | 138 ug |
| Folic acid | 118 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 220 ug |
| Choline, total | 8.7 mg |
| Vitamin B-12 | 0.89 ug |
| Vitamin B-12, added | 0.89 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 15.0 ug |
| Vitamin E (alpha-tocopherol) | 0.05 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 4.9 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.13 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.12 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.07 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.07 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.35 g |
| PUFA 18:2 | 0.33 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted — USDA does not publish this profile for Cereal.
| Tryptophan | 0.09 g |
| Threonine | 0.24 g |
| Isoleucine | 0.26 g |
| Leucine | 0.80 g |
| Lysine | 0.12 g |
| Methionine | 0.10 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.21 g |
| Valine | 0.34 g |
| Arginine | 0.24 g |
| Histidine | 0.18 g |
| Alanine | 0.46 g |
| Aspartic acid | 0.48 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.27 g |
| Proline | 0.49 g |
| Serine | 0.38 g |
FAQ
Are wheat flakes the same as corn flakes?
No, wheat flakes are made from whole wheat, while corn flakes are made from corn. They have different nutritional profiles, with wheat flakes generally offering more fiber and protein.
Can I eat wheat flakes if I'm gluten-intolerant?
No, wheat flakes contain gluten. People with celiac disease or gluten sensitivity should avoid them and opt for gluten-free alternatives like rice flakes or oat flakes.
How can I make wheat flakes healthier?
Add fresh fruit, nuts, seeds, or a dollop of yogurt to increase fiber, protein, and healthy fats. Avoid adding extra sugar, and choose unsweetened varieties.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.59 kcal/g · 11% calories from protein · 10.4 g fiber · 14.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 4.56 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.