Per 100 g, Oats with Milk has 85 kcal and Cornflakes with Milk has 110 kcal. A typical serving of Oats with Milk (1 bowl, 200 g) has 170 kcal and 7 g protein, and a typical serving of Cornflakes with Milk (1 bowl, 200 g) has 220 kcal and 7 g protein.
Better for weight loss
Oats with Milk
Oats with Milk has 85 kcal per 100 g against 110 kcal for Cornflakes with Milk, so you get a bigger portion for the same calories.
More protein per calorie
Oats with Milk
Oats with Milk gives 4.1 g protein per 100 kcal against 3.2 g for Cornflakes with Milk (3.5 g vs 3.5 g per 100 g). Neither is a major protein source.
More fibre per calorie
Oats with Milk
Oats with Milk gives 1.8 g fibre per 100 kcal against 0.5 g for Cornflakes with Milk (1.5 g vs 0.6 g per 100 g). Fibre slows digestion and helps fullness.
For weight loss, Oats with Milk is the lighter pick. It also gives more protein per calorie. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
| Per 100 g | Oats with Milk | Cornflakes with Milk |
|---|---|---|
| Calories | 85 kcal | 110 kcal |
| Protein | 3.5 g | 3.5 g |
| Carbohydrates | 11 g | 18 g |
| Fat | 2.8 g | 2.5 g |
| Fibre | 1.5 g | 0.6 g |
| Sugar | 2.5 g | 8 g |
| Sodium | 40 mg | 150 mg |
| Calcium | 90 mg | 80 mg |
| Iron | 0.6 mg | 4 mg |
| Potassium | 110 mg | 90 mg |
| Vitamin C | 1 mg | 5 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Oats with Milk, 1 bowl (200 g)
170 kcal
7 g protein · 22 g carbs · 5.6 g fat · 3 g fibre
100 kcal = about 118 g
Full nutrition for Oats with Milk →Cornflakes with Milk, 1 bowl (200 g)
220 kcal
7 g protein · 36 g carbs · 5 g fat · 1.2 g fibre
100 kcal = about 91 g
Full nutrition for Cornflakes with Milk →Cornflakes with Milk has more: 110 kcal per 100 g against 85 kcal. A typical serving of Oats with Milk (1 bowl, 200 g) has 170 kcal and 7 g protein, and a typical serving of Cornflakes with Milk (1 bowl, 200 g) has 220 kcal and 7 g protein.
Oats with Milk. Oats with Milk has 85 kcal per 100 g against 110 kcal for Cornflakes with Milk, so you get a bigger portion for the same calories. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Oats with Milk gives 4.1 g protein per 100 kcal against 3.2 g for Cornflakes with Milk (3.5 g vs 3.5 g per 100 g). Neither is a major protein source.
About 118 g of Oats with Milk or 91 g of Cornflakes with Milk gives you 100 kcal.
Get an Indian diet plan with your exact portions of oats with milk, cornflakes with milk and everything else you eat, built around your goal by NASM-certified Coach Himanshu.