💎 Key Nutrients
What Is MALT‑O‑MEAL Frosted Flakes? Origin and Varieties
MALT‑O‑MEAL Frosted Flakes is an American branded breakfast cereal that belongs to the larger category of ready‑to‑eat corn flakes—thin, toasted flakes made from milled corn and sweetened with sugar and malt flavor. The MALT‑O‑MEAL brand began in 1919 as a value‑oriented cereal producer in the United States, developing familiar breakfast staples that emphasize affordability and taste. Frosted Flakes, specifically, emerged as part of the brand’s lineup of sweetened cereals that appeal to children and adults alike who enjoy a crunchy, sweet start to the day. Unlike plain corn flakes, Frosted Flakes are characterized by a sugar glaze that coats each flake, providing a distinctly sweet flavor profile. This product typically contains milled corn, sugar, corn syrup, salt, barley malt extract, and wheat starch, along with added vitamins and minerals such as iron, niacinamide (vitamin B3), thiamin mononitrate (vitamin B1), pyridoxine hydrochloride (vitamin B6), and folic acid to enhance its nutritional value. The cereal is marketed primarily in bagged form rather than boxed packaging, which helps reduce packaging waste. MALT‑O‑MEAL offers several other cereal varieties ranging from whole grain options to sweetened favorites like Cocoa Dyno‑Bites and Berry Colossal Crunch, but Frosted Flakes remains a classic in its line. (Malt-O-Meal) Culturally, Frosted Flakes cereals have become staples in American breakfast routines, often paired with cold milk or alternative plant‑based milks, and occasionally used in snack recipes such as cereal bars or clusters. While not a whole grain cereal, it is fortified with several essential micronutrients, making it more nutrient‑dense than unfortified refined grains. Though it is high in added sugars relative to whole grain cereals, it provides a familiar and convenient option for busy mornings.
Nutrition Profile: A Detailed Breakdown
Looking at the detailed nutrition for MALT‑O‑MEAL Frosted Flakes shows a profile dominated by carbohydrates and simple sugars, reflecting its formulation as a sweetened cereal product rather than a high‑fiber or high‑protein breakfast. Per ¾ cup (31g) dry serving, the cereal supplies ~121 calories, with approximately 28g total carbohydrates, of which about 12g are sugars, and less than 1g of dietary fiber. Protein is minimal around 1.3g, and total fat is negligible (<0.5g), indicating that this cereal is not a significant source of macronutrient balance if eaten alone. (My Food Data) From a micronutrient standpoint, the cereal is fortified to provide nutrients commonly fortified in breakfast cereals. For instance, per serving it supplies ~3.6mg iron (about 20% Daily Value), ~100mcg folate, ~6mg vitamin C, and small amounts of vitamin D, vitamin A, and B‑vitamins such as thiamin and riboflavin. While these values vary by source and formulation, the fortified profile helps contribute to daily micronutrient needs, particularly for iron and select B‑vitamins often underconsumed in some diets. (My Food Data) In comparison to whole‑grain cereals like oatmeal or high‑fiber bran cereals that can deliver 3–5g of fiber or more per serving, Frosted Flakes offers limited dietary fiber. This means it is less likely to promote prolonged satiety or support digestive regularity compared to whole grain options. Additionally, the relatively high simple sugar content can cause rapid blood glucose elevations when compared to lower‑sugar alternatives. Nonetheless, when contrasted with other sweetened cereals, Frosted Flakes is in a similar range of sugar content and fortified micronutrient density. (weightchart.com
Evidence‑Based Health Benefits
Discussing health benefits of a sweetened cereal like MALT‑O‑MEAL Frosted Flakes requires contextualizing it within broader breakfast cereal research rather than attributing benefits to the cereal itself. Most of the evidence around breakfast cereals pertains to patterns of cereal consumption rather than individual branded products. Systematic reviews indicate that regular consumption of breakfast cereals, particularly whole grain and high‑fiber types, is associated with higher intakes of essential vitamins and minerals and lower overall dietary fat intake when compared to diets without cereals. (科学直通车) For example, a large systematic review published in Advances in Nutrition found that breakfast cereal consumers typically have diets richer in micronutrients like B‑vitamins and iron due to fortification practices yet may not experience increased total energy or sodium intake. Moreover, high‑fiber cereals (not sweetened corn flakes) have been shown to improve bowel function and can modestly lower cholesterol levels thanks to soluble fiber content, which is absent in Frosted Flakes. (科学直通车) Prospective cohort evidence suggests moderate consumption of breakfast cereals, especially whole grain varieties, is associated with lower all‑cause mortality and reduced risks of type 2 diabetes and cardiovascular disease. However, this benefit appears to be most consistent with whole‑grain and high‑fiber cereals rather than sugar‑sweetened cereals, which may have less favorable effects when consumed in excess. (Springer) That said, fortified cereals like Frosted Flakes do offer nutritional value by contributing iron, folic acid, and B vitamins—nutrients that many individuals, especially adolescents and women of childbearing age, may underconsume. Fortification can address specific nutrient gaps in the diet, supporting energy metabolism, red blood cell formation, and neurological health. When consumed as part of a balanced breakfast that includes protein and fiber sources (such as milk and fruit), the fortified micronutrients in Frosted Flakes can help support overall nutrient adequacy.
❤️ Health Benefits
Provides fortified micronutrients
Added vitamins and minerals like iron, folate, and B‑vitamins help fill gaps in diets with limited nutrient density.
Evidence: moderate⚖️ Comparisons
Vs. Oatmeal
Oatmeal provides significantly more dietary fiber (~4g per cup) and lower sugar than Frosted Flakes (~0.4g fiber, ~12g sugar).
🧊 Storage Guide
🏠
Counter
365+ days unopened
⚠️ Signs of
Spoilage:
- smell: off, musty odor
- visual: discoloration, insect activity
- texture: clumping due to moisture
- when to discard: any mold or infestation seen
👥 Special Considerations
elderly
Why: May help meet micronutrient needs but needs balanced breakfast.
Recommendation: Pair with nutrient‑dense items to improve overall nutrient intake.
athletes
Why: High carbohydrate content supports glycogen but other nutrients are limited.
Recommendation: Can provide quick carbohydrates pre‑workout.
children
Why: High sugar content could contribute to excess calories and dental risk.
Recommendation: Use modest portions; pair with fruit and protein.
pregnancy
Why: Fortified iron and folate are beneficial, but watch sugar intake.
Recommendation: Can be consumed occasionally as part of balanced diet with focus on nutrient pairings (milk, fruit).
breastfeeding
Why: Added sugars may contribute to unnecessary calorie intake if overconsumed.
Recommendation: Can include small portions with nutrient‑dense pairings.
🔬 Detailed Nutrition Profile (USDA)
Common Portions
0.75 cup (1 NLEA serving)
(31.00g)
0.75 cup (1 NLEA serving)
(31.00g)
| Nutrient | Amount | Unit |
|---|---|---|
| Water | 3.0000 | g |
| Energy | 389.0000 | kcal |
| Energy | 1627.0000 | kJ |
| Protein | 4.2500 | g |
| Total lipid (fat) | 0.8700 | g |
| Ash | 1.6800 | g |
| Carbohydrate, by difference | 90.2000 | g |
| Fiber, total dietary | 1.2000 | g |
| Total Sugars | 39.2700 | g |
| Calcium, Ca | 3.0000 | mg |
| Iron, Fe | 11.6000 | mg |
| Magnesium, Mg | 12.0000 | mg |
| Phosphorus, P | 46.0000 | mg |
| Potassium, K | 82.0000 | mg |
| Sodium, Na | 451.0000 | mg |
| Zinc, Zn | 0.2400 | mg |
| Copper, Cu | 0.1200 | mg |
| Selenium, Se | 5.5000 | µg |
| Vitamin C, total ascorbic acid | 19.4000 | mg |
| Thiamin | 1.2100 | mg |
| Riboflavin | 1.3700 | mg |
| Niacin | 16.1200 | mg |
| Vitamin B-6 | 1.6100 | mg |
| Folate, total | 323.0000 | µg |
| Folic acid | 304.0000 | µg |
| Folate, food | 19.0000 | µg |
| Folate, DFE | 536.0000 | µg |
| Choline, total | 5.4000 | mg |
| Vitamin B-12 | 4.8400 | µg |
| Vitamin B-12, added | 4.8400 | µg |
| Vitamin A, RAE | 454.0000 | µg |
| Retinol | 448.0000 | µg |
| Carotene, beta | 54.0000 | µg |
| Carotene, alpha | 36.0000 | µg |
| Cryptoxanthin, beta | 0.0000 | µg |
| Vitamin A, IU | 1613.0000 | IU |
| Lycopene | 0.0000 | µg |
| Lutein + zeaxanthin | 763.0000 | µg |
| Vitamin E (alpha-tocopherol) | 0.0900 | mg |
| Vitamin E, added | 0.0000 | mg |
| Vitamin D (D2 + D3), International Units | 129.0000 | IU |
| Vitamin D (D2 + D3) | 3.2000 | µg |
| Vitamin D3 (cholecalciferol) | 3.2000 | µg |
| Vitamin K (phylloquinone) | 0.2000 | µg |
| Fatty acids, total saturated | 0.1070 | g |
| SFA 4:0 | 0.0000 | g |
| SFA 6:0 | 0.0000 | g |
| SFA 8:0 | 0.0000 | g |
| SFA 10:0 | 0.0000 | g |
| SFA 12:0 | 0.0010 | g |
| SFA 14:0 | 0.0010 | g |
| SFA 16:0 | 0.0880 | g |
| SFA 18:0 | 0.0160 | g |
| Fatty acids, total monounsaturated | 0.1710 | g |
| MUFA 16:1 | 0.0030 | g |
| MUFA 18:1 | 0.1710 | g |
| MUFA 20:1 | 0.0000 | g |
| MUFA 22:1 | 0.0000 | g |
| Fatty acids, total polyunsaturated | 0.4350 | g |
| PUFA 18:2 | 0.4210 | g |
| PUFA 18:3 | 0.0140 | g |
| PUFA 18:4 | 0.0000 | g |
| PUFA 20:4 | 0.0000 | g |
| PUFA 20:5 n-3 (EPA) | 0.0000 | g |
| PUFA 22:5 n-3 (DPA) | 0.0000 | g |
| PUFA 22:6 n-3 (DHA) | 0.0000 | g |
| Fatty acids, total trans | 0.0000 | g |
| Cholesterol | 0.0000 | mg |
| Alcohol, ethyl | 0.0000 | g |
| Caffeine | 0.0000 | mg |
| Theobromine | 0.0000 | mg |
Source: USDA FoodData Central (FDC ID: 172990)
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