Cereals ready-to-eat, POST Bran Flakes
Whole food · Breakfast Cereals
Photo: Wikipedia
POST Bran Flakes are a classic, crunchy ready-to-eat cereal made from toasted wheat bran, delivering a robust, nutty, and slightly earthy flavor with a satisfyingly coarse texture. They are a standout for their exceptionally high fiber content, providing a substantial 18.3g per 100g, which supports digestive health. With a solid protein base of 9.9g per 100g, they offer a more filling start than many sweetened cereals.
Calorie split: 10% protein · 85% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People love POST Bran Flakes for their straightforward, no-nonsense flavor and the hearty, crunchy texture that holds up well in milk. It's a nostalgic, reliable breakfast staple that feels substantial and wholesome, often enjoyed as a simple, no-fuss meal or a crunchy topping for yogurt.
⚠️ Watch-outs & how to enjoy it better
The high fiber content, while beneficial, can cause digestive discomfort (gas, bloating) if not introduced gradually or if consumed without adequate water. The 18.6g of sugar per 100g, while moderate for a cereal, can contribute to a quicker blood sugar rise when eaten alone. To counteract this, pair it with a source of protein and healthy fat, like Greek yogurt or a handful of nuts, and be mindful of portion size.
Key benefits
- Excellent source of dietary fiber (18.3g per 100g)
- Good plant-based protein content (9.9g per 100g)
- Low in fat (only 2.1g per 100g)
- Fortified with essential vitamins and minerals
- Promotes digestive regularity and satiety
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The primary ingredient in many bran flakes, including POST's, is wheat bran—the hard outer layer of the wheat kernel that is removed during the milling of white flour, making it a concentrated source of fiber.
Full nutrition (USDA data · scales with serving)
| Water | 3.4 g |
| Energy | 328 kcal |
| Energy | 1370 kj |
| Protein | 9.9 g |
| Total lipid (fat) | 2.1 g |
| Ash | 4.1 g |
| Carbohydrate, by difference | 80.5 g |
| Fiber, total dietary | 18.3 g |
| Total Sugars | 18.6 g |
| Calcium, Ca | 44.0 mg |
| Iron, Fe | 28.0 mg |
| Magnesium, Mg | 229 mg |
| Phosphorus, P | 449 mg |
| Potassium, K | 533 mg |
| Sodium, Na | 540 mg |
| Zinc, Zn | 5.0 mg |
| Copper, Cu | 0.50 mg |
| Selenium, Se | 52.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 1.3 mg |
| Riboflavin | 1.4 mg |
| Niacin | 16.7 mg |
| Vitamin B-6 | 1.7 mg |
| Folate, total | 667 ug |
| Folic acid | 648 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 1120 ug |
| Choline, total | 33.5 mg |
| Vitamin B-12 | 5.0 ug |
| Vitamin B-12, added | 5.0 ug |
| Vitamin A, RAE | 749 ug |
| Retinol | 748 ug |
| Carotene, beta | 3.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 2500 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 150 ug |
| Vitamin E (alpha-tocopherol) | 0.77 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 133 iu |
| Vitamin D (D2 + D3) | 3.3 ug |
| Vitamin D3 (cholecalciferol) | 3.3 ug |
| Vitamin K (phylloquinone) | 1.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.40 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 | 0.36 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.30 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.29 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.09 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Are bran flakes good for weight management?
Yes, they can be. The high fiber and moderate protein content promote a feeling of fullness (satiety), which may help reduce overall calorie intake. However, portion control is key, as the cereal does contain calories and sugar.
Why do bran flakes have sugar if they're a health food?
Sugar is added primarily for palatability to balance the naturally bitter, earthy taste of wheat bran. While it adds calories, the overall nutritional profile, especially the fiber, still makes it a more beneficial choice than many highly sweetened cereals.
Can I eat bran flakes if I'm gluten intolerant?
No. Traditional bran flakes are made from wheat and contain gluten. Individuals with celiac disease or non-celiac gluten sensitivity must avoid them and seek certified gluten-free alternatives.
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 3.28 kcal/g · 12% calories from protein · 18.3 g fiber · 18.6 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: 1.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.