Cereal, bran flakes, flavored
Common food
Photo: Wikipedia
Flavored bran flakes are a crispy, toasted cereal made from wheat bran, often with a sweet, fruity, or honeyed coating that softens slightly in milk. They offer a high-fiber, low-fat breakfast option with a satisfying crunch, though the added sugar can be significant. Each 100g serving packs 12.4g of fiber and a notable 29.33g of sugar, balancing digestive benefits with a sweet profile.
Calorie split: 9% protein · 88% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love flavored bran flakes for their sweet, crunchy texture and convenience as a quick breakfast. They are a staple in many households, often enjoyed with milk or yogurt, and their versatility allows for pairing with fruits or nuts.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (29.33g per 100g) can lead to blood-sugar spikes, especially for those with diabetes or insulin resistance. To counteract this, pair with protein or healthy fats (like nuts or Greek yogurt) and practice portion control. Also, some brands may contain allergens like wheat or added sodium, so check labels and consider soaking in milk to reduce sugar impact.
Key benefits
- High in dietary fiber (12.4g per 100g) for digestive health
- Low in fat (1.18g per 100g), making it a light breakfast choice
- Good source of carbohydrates (78.74g per 100g) for quick energy
- Provides a moderate amount of protein (8.13g per 100g)
- Often fortified with vitamins and minerals in commercial brands
🌍 Where it's eaten
💡 Did you know?
Flavored bran flakes were popularized in the mid-20th century as a health food, but their sugar content often rivals that of candy bars, making them a surprising source of sweetness in breakfast cereals.
Full nutrition (USDA data · scales with serving)
| Water | 9.4 g |
| Energy | 353 kcal |
| Protein | 8.1 g |
| Total lipid (fat) | 1.2 g |
| Carbohydrate, by difference | 78.7 g |
| Fiber, total dietary | 12.4 g |
| Total Sugars | 29.3 g |
| Calcium, Ca | 24.0 mg |
| Iron, Fe | 9.8 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 100 mg |
| Potassium, K | 205 mg |
| Sodium, Na | 347 mg |
| Zinc, Zn | 0.79 mg |
| Copper, Cu | 0.18 mg |
| Selenium, Se | 13.0 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.65 mg |
| Riboflavin | 0.50 mg |
| Niacin | 7.0 mg |
| Vitamin B-6 | 0.70 mg |
| Folate, total | 133 ug |
| Folic acid | 118 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 215 ug |
| Choline, total | 8.3 mg |
| Vitamin B-12 | 0.88 ug |
| Vitamin B-12, added | 0.88 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 11.0 ug |
| Vitamin E (alpha-tocopherol) | 0.06 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 4.9 ug |
| Vitamin K (phylloquinone) | 0.70 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.11 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.10 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.06 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.06 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.27 g |
| PUFA 18:2 | 0.26 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted — USDA does not publish this profile for Cereal.
| Tryptophan | 0.09 g |
| Threonine | 0.24 g |
| Isoleucine | 0.26 g |
| Leucine | 0.80 g |
| Lysine | 0.12 g |
| Methionine | 0.10 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.21 g |
| Valine | 0.34 g |
| Arginine | 0.24 g |
| Histidine | 0.18 g |
| Alanine | 0.46 g |
| Aspartic acid | 0.48 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.27 g |
| Proline | 0.49 g |
| Serine | 0.38 g |
FAQ
Are flavored bran flakes healthy?
They are high in fiber (12.4g per 100g) and low in fat, but the sugar content (29.33g per 100g) can be high. Choose brands with lower sugar or pair with protein to balance blood sugar.
How much sugar is in flavored bran flakes?
Per 100g, they contain about 29.33g of sugar, which is quite high. A typical serving (around 118g) would have roughly 34.6g of sugar.
Can I eat flavored bran flakes if I have gluten intolerance?
Most bran flakes are made from wheat, so they contain gluten. Look for certified gluten-free versions or alternative cereals if you have celiac disease or gluten sensitivity.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.53 kcal/g · 9% calories from protein · 12.4 g fiber · 29.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.69 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.