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Bran Flakes

Bran Flakes

Everyday

Bran Flakes are a high-fiber breakfast cereal made from processed wheat bran, the nutrient-rich outer layer of the grain. Known for their coarse texture and mild nutty flavor, they provide exceptional soluble fiber content—particularly beta-glucan, which supports heart health and digestion. Typically fortified with iron and B vitamins, this low-sugar cereal is commonly served with milk or yogurt and can also be incorporated into baked goods for added fiber.

Macro Impact

A 1 cup serving contains 94 calories, 3g protein, 23g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 94 calories?
Walking3.5 mph, moderate pace
22 min
YogaModerate effort, gentle pace
16 min
SwimmingModerate effort, freestyle
12 min
Biking12-14 mph, moderate effort
10 min
StairsStair climbing, moderate pace
11 min
Running5 mph (12 min/mile)
8 min

Nutrition Facts

Serving size1 cup (29 g)
Amount per serving
Calories94
% Daily Value*
Total Fat0.7g
1%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.4g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium141mg
6%
Total Carbohydrate23g
8%
Dietary Fiber5g
17%
Total Sugars5g
Includes Added Sugars0g
0%
Protein3g
Vitamin D0.3mcg
2%
Calcium13mg
1%
Iron5mg
29%
Potassium148mg
3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
23 / 275 g
8%
Fiber
5 / 28 g
17%
Sugars
5 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
4 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
2%
Omega 9
0 g
Protein
Protein
3 / 80 g
4%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
7%
Leucine
0 / 3 g
7%
Lysine
0 / 2 g
2%
Methionine
0 / 1 g
3%
Phenylalanine
0 / 2 g
8%
Threonine
0 / 1 g
12%
Tryptophan
0 / 0 g
12%
Valine
0 / 2 g
7%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
1 / 1 mg
58%
Riboflavin, B2
0 / 1 mg
20%
Niacin, B3
3 / 15 mg
18%
Pantothenic Acid, B5
1 / 5 mg
10%
Pyridoxine, B6
0 / 1 mg
26%
Biotin, B7
3 / 30 mcg
9%
Cobalamin, B12
1 / 2 mcg
20%
Folate
84 / 400 mcg
21%
Vitamin A
217 / 800 mcg
27%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
2%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
13 / 1k mg
1%
Copper
0 / 1 mg
15%
Iron
5 / 13 mg
41%
Magnesium
50 / 370 mg
14%
Manganese
1 / 2 mg
42%
Phosphorous
118 / 700 mg
17%
Potassium
149 / 3k mg
5%
Selenium
9 / 55 mcg
16%
Sodium
141 / 2.3k mg
6%
Zinc
1 / 10 mg
14%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
1 g
Caffeine
0 mg
Choline
10 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Cereals ready-to-eat, POST Bran Flakes. USDA Standard Reference, Legacy. Food ID 173888.
  2. 2.Cereal, ready to eat, 'All Bran' Bran Flakes, Kellogg's. Canadian Nutrient File. Food ID 1232.
  3. 3.Cereal, ready to eat, Bran Flakes, too good to be true, President's Choice. Canadian Nutrient File. Food ID 5168.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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