Calories in Corn Flakes, Muesli and Puffed Rice

By NYUS Inc. · Published 28 October 2026

Corn flakes, muesli and puffed rice each have a cup, part-cup or serving weight printed on their SR Legacy record page. This guide gives nine ready-to-eat cereal records from the SR Legacy table of USDA FoodData Central (corn flakes, frosted flakes, chocolate-flavored frosted puffed corn, two muesli records, puffed rice, puffed wheat, bran flakes and shredded wheat), with the portion weights printed on their record pages. IFCT 2017, the Indian Food Composition Tables from ICMR-NIN, prints per 100 g only and has no cup weights, so this page uses SR Legacy only. Cereals cooked with milk or water are in our cooked grains guide, and granola in our rusk and granola guide.

The short answer

By the SR Legacy records, 1 cup of corn flakes (28 g) is 107.5 kcal, 0.67 cup of ALPEN muesli (55 g) 193.6 kcal and 1 cup of puffed rice (14 g) 56.3 kcal. Our reading: a printed cup is not a fixed weight, so cups cannot be compared across cereals: 1 cup of puffed rice is 14 g and 56.3 kcal, against 122 g and 473.4 kcal for 1 cup of FAMILIA muesli.

SR Legacy: per 100 g

Every figure below is exactly as the record page shows it. The record names are the dataset's own, brand names included as USDA prints them.

SR Legacy: per printed portion

Each figure is our arithmetic on exact weights: kcal per 100 g times the grams, divided by 100, with the exact product in the sums line and the result shown to 0.1 with half rounding up. Every weight below is printed on the SR Legacy record page; none is ours. Only the cup, part-cup, ounce and biscuit portions are listed; each record also prints 100 g.

The sums: 174648 384 × 28 / 100 = 107.52, so 107.5 kcal; 172990 389 × 31 / 100 = 120.59, so 120.6 kcal; 172973 405 × 30 / 100 = 121.5, so 121.5 kcal; 169075 352 × 55 / 100 = 193.6, so 193.6 kcal; 169076 388 × 122 / 100 = 473.36, so 473.4 kcal; 173912 402 × 14.2 / 100 = 57.084, so 57.1 kcal; 173912 402 × 14 / 100 = 56.28, so 56.3 kcal; 173913 364 × 14.2 / 100 = 51.688, so 51.7 kcal; 173913 364 × 12 / 100 = 43.68, so 43.7 kcal; 173888 328 × 30 / 100 = 98.4, so 98.4 kcal; 173910 337 × 47 / 100 = 158.39, so 158.4 kcal.

What stands out in the numbers

• Energy per 100 g, SR Legacy, highest first: 172973 (chocolate-flavored frosted puffed corn) 405, 173912 (puffed rice) 402, 172990 (frosted flakes) 389, 169076 (FAMILIA muesli) 388, 174648 (corn flakes) 384, 173913 (puffed wheat) 364, 169075 (ALPEN muesli) 352, 173910 (shredded wheat) 337, 173888 (bran flakes) 328.
• The printed cup is not a fixed weight: the records that print a full cup give 173913 (puffed wheat) 12 g, 173912 (puffed rice) 14 g, 172973 (chocolate-flavored frosted puffed corn) 30 g, 169076 (FAMILIA muesli) 122 g. That is why one cup of puffed rice and one cup of muesli are 56.3 kcal and 473.4 kcal.
• Total sugars per 100 g, where the record prints them: 172973 (chocolate-flavored frosted puffed corn) 43.7 g, 172990 (frosted flakes) 39.3 g, 169076 (FAMILIA muesli) 23.2 g, 169075 (ALPEN muesli) 20 g, 173888 (bran flakes) 18.6 g, 174648 (corn flakes) 7.84 g, 173910 (shredded wheat) 0.94 g. The records for 173912 (puffed rice) and 173913 (puffed wheat) print no sugars line.
• Fibre per 100 g, the four highest: 173888 (bran flakes) 18.3 g, 173910 (shredded wheat) 12.4 g, 169075 (ALPEN muesli) 9.1 g, 169076 (FAMILIA muesli) 8.5 g.

Why these are reference rows, not your bowl

• Names are the records'. Six of the nine record names carry a brand (RALSTON, MALT-O-MEAL, ALPEN, FAMILIA, POST), because that is how the dataset prints them. These are USDA records of US products. We do not say that any cereal sold in India matches a record, and we do not compare brands.
• Every portion here is printed. No cup, part-cup, ounce or biscuit weight on this page is ours: each is printed on its record page, and the only weight that is ours is the labelled 40 g example in the logging section.
• The records' own notes. The record pages mark the kcal energy of 169075, 169076, 173912 and 173913 "Calculated", of 172990, 173888 and 173910 "Manufacturer supplied", of 172973 "Label claim" (back calculated from the label by USDA staff) and of 174648 as based on other nutrients. They are manufacturer and label values for several rows, not our measurements.
• Dry cereal only. Milk, curd, sugar, honey, nuts and fruit are not in these records; add each by its own weight.
• For a packaged product, the pack wins. This page uses no pack labels.

How to log it so the numbers hold

• Log by weight. 40 g of corn flakes (our example weight, not a dataset value) on SR Legacy 174648 is 384 × 40 / 100 = 153.6, so 153.6 kcal.
• Do not log by the cup across cereals. The cup weight differs from one record to the next, so a cup of one is not a cup of another.
• Milk and sugar are separate. Milk is in our milk guide and sugar in our spoon guide.
• Do not mix datasets inside one day. If you log a cereal from SR Legacy, keep to that record for the same bowl.

Where NYUS fits (our app)

We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.

What this page leaves out

• A calorie, sugar or fibre target, and any claim about what breakfast cereal does to your weight or health: we have not looked up one for any person, so we give none. If you have a medical condition, ask your doctor or dietitian.
• Any pack label or FSSAI figure, and any statement about a named product sold in India: not used, so the page does not mix label numbers with the records above.
• Cooked or milk-soaked cereal, oats and porridge, and poha, sooji and dalia: oats are in our cooked grains guide and the others in our poha, sooji and dalia guide.
• Nutrients beyond energy, protein, fat and carbohydrate, apart from the sugars and fibre lines quoted above: not covered here.

Sources

• USDA FoodData Central, SR Legacy 174648 (Cereals ready-to-eat, RALSTON Corn Flakes): Energy 384 kcal (1610 kJ), protein 5.9 g, total fat 0.91 g, carbohydrate 88 g per 100 g; portions used: 1 cup (1 NLEA serving) 28 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 172990 (Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes): Energy 389 kcal (1630 kJ), protein 4.25 g, total fat 0.87 g, carbohydrate 90.2 g per 100 g; portions used: 0.75 cup (1 NLEA serving) 31 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 172973 (Cereals ready-to-eat, chocolate-flavored frosted puffed corn): Energy 405 kcal (1700 kJ), protein 3.34 g, total fat 3.5 g, carbohydrate 87.2 g per 100 g; portions used: 1 cup 30 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169075 (Cereals ready-to-eat, ALPEN): Energy 352 kcal (1470 kJ), protein 11.2 g, total fat 3.3 g, carbohydrate 75.7 g per 100 g; portions used: 0.67 cup (1 NLEA serving) 55 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169076 (Cereals ready-to-eat, FAMILIA): Energy 388 kcal (1620 kJ), protein 9.5 g, total fat 6.3 g, carbohydrate 73.8 g per 100 g; portions used: 1 cup 122 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 173912 (Cereals ready-to-eat, rice, puffed, fortified): Energy 402 kcal (1680 kJ), protein 6.3 g, total fat 0.5 g, carbohydrate 89.8 g per 100 g; portions used: 0.5 oz 14.2 g, 1 cup 14 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 173913 (Cereals ready-to-eat, wheat, puffed, fortified): Energy 364 kcal (1520 kJ), protein 14.7 g, total fat 1.2 g, carbohydrate 79.6 g per 100 g; portions used: 0.5 oz 14.2 g, 1 cup 12 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 173888 (Cereals ready-to-eat, POST Bran Flakes): Energy 328 kcal (1370 kJ), protein 9.9 g, total fat 2.1 g, carbohydrate 80.5 g per 100 g; portions used: 0.75 cup (1 NLEA serving) 30 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 173910 (Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit): Energy 337 kcal (1410 kJ), protein 11.4 g, total fat 2.01 g, carbohydrate 79 g per 100 g; portions used: 2 biscuits (1 NLEA serving) 47 g (read 28 Oct 2026).
• ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017): per 100 g edible portion only; not used for the figures on this page.
• nyus.in, the NYUS landing page, read on 28 Oct 2026 for the app statements in the NYUS section and the CTA.

The per portion figures, the sums, the rounding, the comparisons and every sentence starting "Our reading" are NYUS's own arithmetic or opinion, not from USDA. The SR Legacy values and portion weights are exactly as printed on the record pages. The names in the first column are the dataset's own record names.

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