Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes
Whole food · Breakfast Cereals
Malt-O-Meal Frosted Flakes are crispy, sweetened corn flakes coated in a sugary frosting, delivering a satisfying crunch and a burst of sweetness in every bite. With 90.2g of carbohydrates and 39.27g of sugar per 100g, they are a high-energy, quick-release fuel source, though they offer minimal protein or fat.
Calorie split: 4% protein · 94% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love the intensely sweet, crunchy experience and the nostalgic comfort it provides as a classic breakfast cereal. Its simplicity and bold flavor make it a versatile base for snacking or a quick meal.
⚠️ Watch-outs & how to enjoy it better
The very high sugar content (39.27g per 100g) can lead to rapid blood-sugar spikes and subsequent energy crashes, making it a poor choice for sustained energy. To counteract this, pair it with a source of protein or healthy fat (like milk, yogurt, or nuts) and practice strict portion control.
Key benefits
- Quick source of energy from high carbohydrate content
- Very low in fat, with less than 1g per 100g
- Fortified with vitamins and minerals (typical for ready-to-eat cereals)
- Convenient, no-cook breakfast or snack option
- Long shelf life for pantry storage
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Malt-O-Meal is a brand based in Minnesota, and their version of frosted flakes was a direct, lower-cost competitor to Kellogg's Frosted Flakes for decades before being rebranded as 'Tootie Fruities' and other names.
Full nutrition (USDA data · scales with serving)
| Water | 3.0 g |
| Energy | 389 kcal |
| Energy | 1627 kj |
| Protein | 4.3 g |
| Total lipid (fat) | 0.87 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 90.2 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 39.3 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 11.6 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 46.0 mg |
| Potassium, K | 82.0 mg |
| Sodium, Na | 451 mg |
| Zinc, Zn | 0.24 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 5.5 ug |
| Vitamin C, total ascorbic acid | 19.4 mg |
| Thiamin | 1.2 mg |
| Riboflavin | 1.4 mg |
| Niacin | 16.1 mg |
| Vitamin B-6 | 1.6 mg |
| Folate, total | 323 ug |
| Folic acid | 304 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 536 ug |
| Choline, total | 5.4 mg |
| Vitamin B-12 | 4.8 ug |
| Vitamin B-12, added | 4.8 ug |
| Vitamin A, RAE | 454 ug |
| Retinol | 448 ug |
| Carotene, beta | 54.0 ug |
| Carotene, alpha | 36.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 1613 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 763 ug |
| Vitamin E (alpha-tocopherol) | 0.09 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 129 iu |
| Vitamin D (D2 + D3) | 3.2 ug |
| Vitamin D3 (cholecalciferol) | 3.2 ug |
| Vitamin K (phylloquinone) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.11 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 | 0.09 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.17 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.17 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.43 g |
| PUFA 18:2 | 0.42 g |
| PUFA 18:3 | 0.01 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
How does Malt-O-Meal Frosted Flakes differ from Kellogg's Frosted Flakes?
Malt-O-Meal is typically sold in larger, value-oriented bags rather than boxes. While nutritionally very similar, the brand positioning and price point are often more budget-friendly.
Is this cereal a good source of fiber?
No, with only 1.2g of fiber per 100g, it is very low in dietary fiber. It is primarily composed of refined carbohydrates and sugar.
Can I eat this as part of a balanced diet?
In moderation, yes. The key is to control portion size and pair it with protein (milk, yogurt) and fiber (fruit) to mitigate the blood sugar impact and increase satiety.
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 3.89 kcal/g · 4% calories from protein · 1.2 g fiber · 39.3 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: 5.50 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.