1 serving (50 grams) contains 180 calories, 4.8 grams of protein, 1.2 grams of fat, and 37.5 grams of carbohydrates.
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Nutrition Information
Calories |
180.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 292.5 mg | 12% | |
| Total Carbohydrates | 37.5 g | 13% | |
| Dietary Fiber | 10.2 g | 36% | |
| Sugars | 7.7 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 100 mcg | 500% | |
| Calcium | 9.5 mg | 0% | |
| Iron | 14.1 mg | 78% | |
| Potassium | 60.5 mg | 1% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Bran flakes cereal
Bran flakes cereal is a type of ready-to-eat breakfast food made from wheat bran, typically mixed with whole grains and fortified with vitamins and minerals. Introduced in the early 20th century, it gained popularity in Western cuisine, particularly in North America and Europe, for its simple preparation and nutritional profile. Bran flakes are inherently high in dietary fiber, which supports digestive health, and are often fortified with B-vitamins, iron, and folic acid. They are typically low in fat and cholesterol while offering moderate carbohydrates for sustained energy. However, the nutritional value may vary depending on the brand or additional ingredients such as sugar or dried fruits.
Health Benefits
- Promotes healthy digestion due to high dietary fiber content (approximately 5-7g per serving).
- Supports energy metabolism with fortified B-vitamins, including thiamin and niacin.
- Aids in red blood cell formation and oxygen transport due to iron fortification (usually 10-15% of the daily value per serving).
- May promote heart health by being low in saturated fat and cholesterol.
- Helps maintain regular bowel movements, reducing the risk of constipation with insoluble fiber.
Dietary Considerations
Selection and Storage
Store bran flakes in a cool, dry place in an airtight container to maintain freshness and prevent moisture absorption.
Common Questions About Bran flakes cereal Nutrition
Are Bran Flakes high in protein?
Bran Flakes contain around 4 grams of protein per 1-cup serving (about 30 grams). While they are not a significant source of protein, they do contribute modestly to daily intake, especially when paired with milk or plant-based alternatives rich in protein.
Can I eat Bran Flakes on a keto diet?
Bran Flakes are not suitable for a keto diet, as they contain around 23 grams of carbohydrates per 1-cup serving, with only about 5 grams being dietary fiber. Keto diets emphasize low-carb foods, and Bran Flakes exceed typical keto carbohydrate limits.
What are the health benefits of eating Bran Flakes?
Bran Flakes are rich in dietary fiber, offering about 5-7 grams of fiber per serving, which supports healthy digestion and may help lower cholesterol levels. They are also fortified with vitamins and minerals like iron and B vitamins, contributing to overall nutritional balance.
What is the recommended serving size for Bran Flakes?
The standard serving size for Bran Flakes is 1 cup or approximately 30 grams. This portion provides around 110 calories without milk and is ideal for maintaining balanced nutrition. Be cautious with larger portions if monitoring calorie or carbohydrate intake.
How do Bran Flakes compare to other breakfast cereals?
Compared to sugary cereals, Bran Flakes are lower in added sugars, typically containing around 5 grams of sugar per serving. They are higher in dietary fiber than most cereals, making them a healthier option for digestion and sustained energy. However, they may not be as high in protein as options like granola with nuts.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Bran flakes cereal DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
