Bran Flakes with Fruit
Bran Flakes with Fruit is a popular breakfast cereal made from toasted wheat bran flakes, often combined with dried fruit pieces like raisins, cranberries, or apricots. It's a staple in many Western countries, particularly in the United States, United Kingdom, and Australia, where it's commonly served with milk or yogurt.
🍽️ Nutrition at a glance
This dish is a high-carbohydrate, high-fiber option, providing a good source of dietary fiber and essential nutrients like iron and B vitamins. A typical serving with milk contains roughly 200-250 calories.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 7 g |
| Carbs | 42 g |
| Fat | 2 g |
| Fiber | 8 g |
| Sugar | 15 g |
| Sodium | 200 mg |
| Iron | 8 mg |
| Thiamin (B1) | 0.5 mg |
| Niacin (B3) | 6 mg |
| Vitamin B6 | 0.6 mg |
| Folate | 100 mcg |
| Magnesium | 80 mg |
| Phosphorus | 200 mg |
| Zinc | 3 mg |
Per 1 cup (60 g) cereal with 1/2 cup (120 g) low-fat milk · estimated, varies by recipe
💡 What's interesting
Bran flakes are culturally recognized as a 'healthy' breakfast choice, often marketed for digestive health due to their high insoluble fiber content. Nutritionally, the combination of cereal and fruit provides a mix of quick and slow-release energy.
