Bran flakes
Bran flakes are a popular breakfast cereal made from the outer layer of cereal grains, most commonly wheat bran, which is processed into thin, crispy flakes. They are often toasted and may be lightly sweetened or fortified with vitamins and minerals. This cereal is widely available in Western countries and is a staple in many health-conscious diets.
🍽️ Nutrition at a glance
Bran flakes are a high-carbohydrate, high-fiber food with a moderate amount of protein and very low fat. A typical serving provides a significant boost of dietary fiber and is often fortified with essential vitamins and minerals like iron and B vitamins, with a calorie count generally between 100-150 kcal per dry serving.
Nutrition breakdown
| Calories | 110 kcal |
| Protein | 4 g |
| Carbs | 24 g |
| Fat | 0.5 g |
| Fiber | 7 g |
| Sugar | 5 g |
| Sodium | 180 mg |
| Iron | 8 mg |
| Thiamin (B1) | 0.5 mg |
| Riboflavin (B2) | 0.5 mg |
| Niacin (B3) | 6 mg |
| Vitamin B6 | 0.5 mg |
| Folate | 200 mcg |
| Phosphorus | 100 mg |
| Magnesium | 40 mg |
Per 1 cup (29 g) · estimated, varies by recipe
💡 What's interesting
Bran flakes are culturally significant as a symbol of modern, convenient, and health-focused breakfasts that emerged in the 20th century. Nutritionally, their high soluble and insoluble fiber content is unique for supporting digestive health and helping to manage cholesterol levels.
