Know what’s on your plate
Bran flakes cereal
Calories & nutrition facts
post, ready-to-eat
Nutrition facts
Per 100 g% DV- Calories 328 kcal —
- Protein 9.9 g 20%
- Carbohydrate 62 g 23%
- Fat 2.1 g 3%
- Saturated fat 0.4 g 2%
- Fibre 18 g 65%
- Sugars 19 g —
- Sodium 540 mg 23%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 749 µg 83%
- Vitamin C 0 mg 0%
- Vitamin D 3.3 µg 16%
- Vitamin E 0.77 mg 5%
- Vitamin K 1.4 µg 1%
- Thiamin (B1) 1.3 mg 108%
- Riboflavin (B2) 1.4 mg 108%
- Niacin (B3) 16.7 mg 104%
- Vitamin B6 1.7 mg 100%
- Folate (B9) 667 µg 167%
- Vitamin B12 5 µg 208%
- Choline 33.5 mg 6%
Minerals
- Calcium 44 mg 3%
- Iron 28 mg 156%
- Magnesium 229 mg 55%
- Phosphorus 449 mg 36%
- Potassium 533 mg 11%
- Zinc 5 mg 45%
- Copper 0.5 mg 56%
- Selenium 52.5 µg 95%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 328 | 9.9 g | 62 g | 2.1 g |
| 1 × cup (1 NLEA serving) | 30 g | 98 | 3 g | 19 g | 0.6 g |
| 2 × cup (1 NLEA serving) | 60 g | 197 | 5.9 g | 37 g | 1.3 g |
| ½ × cup (1 NLEA serving) | 15 g | 49 | 1.5 g | 9.3 g | 0.3 g |
| 3 × cup (1 NLEA serving) | 90 g | 295 | 8.9 g | 56 g | 1.9 g |
| 4 × cup (1 NLEA serving) | 120 g | 394 | 12 g | 75 g | 2.5 g |
Similar foods
- Kellogg's 'All Bran' Bran Flakes cerealready to eat331 kcal / 100 g
- Oat bran flakes cerealhealth valley, ready-to-eat380 kcal / 100 g
- Ralston Enriched Wheat Bran flakes cerealready-to-eat390 kcal / 100 g
- President's Choice Bran Flakes cerealready to eat, too good to be true316 kcal / 100 g
- Compliments Maximum Raisin Bran Flakes cerealready to eat365 kcal / 100 g
- Wheat bran cerealbreakfast, type "All-Bran"310 kcal / 100 g
- Bran cerealwith bran330 kcal / 100 g
- Post 100% Bran cerealready to eat395 kcal / 100 g
- Bran flakes breakfast cerealfortified333 kcal / 100 g
- Raisin Bran cerealpost, ready-to-eat324 kcal / 100 g
Questions about Bran flakes cereal
How much bran flakes is a usual serving?
A small bowl is about 30 g, roughly a handful or two before milk. That portion provides 98 kcal and 5.5 g of fibre.
How do you stop bran flakes going soggy?
Pour milk over them just before eating, rather than leaving them to stand. If you prefer a softer cereal, let them soak for a minute or two; they soften quickly.
What can you add to bran flakes to make a filling breakfast?
Top them with sliced banana, berries or grated apple, and add yoghurt, milk or a handful of nuts. A little cinnamon pairs especially well with apple and bran.
Can you use bran flakes in baking?
Yes. Crush them and use them in place of some of the flour or breadcrumbs in muffins, flapjacks and a crumble topping; they add a toasted, malty flavour. Their bran absorbs liquid, so avoid swapping all the flour.
How should you store bran flakes after opening?
Seal the inner bag or transfer the cereal to an airtight container, then keep it in a cool, dry cupboard. This helps preserve its crunch and keeps out moisture.
Are bran flakes high in fibre?
Yes. A 30 g serving contains 5.5 g of fibre, and bran flakes are a source of iron, zinc and magnesium.
Are bran flakes usually sweetened?
Many versions contain added sugar, and a 30 g serving provides 5.6 g of sugars. The sweetness varies by product, so compare ingredient lists if you want one with less added sugar.
What is the difference between bran flakes and oat bran flakes?
Bran flakes are generally made from wheat bran, while oat bran flakes use the outer layer of oats. In the supplied figures, oat bran flakes have 371 kcal and 12.9 g of fibre per 100 g, compared with 328 kcal and 18 g for bran flakes.
Source: USDA FoodData Central 173888 · per 100 g · carbohydrate per EU label, fibre excluded
