Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes
Whole food · Breakfast Cereals
Photo: Wikipedia
This is a classic, hearty ready-to-eat cereal made from toasted, shredded wheat bran. It offers a distinctively crunchy, coarse texture and a mildly sweet, nutty flavor. Nutritionally, it's a fiber powerhouse, packing nearly 17 grams of dietary fiber per 100 grams.
Calorie split: 10% protein · 82% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying, substantial crunch and straightforward, not-too-sweet flavor that serves as a perfect canvas for toppings. It's a nostalgic staple in many American and British households, often associated with a wholesome, no-nonsense breakfast.
⚠️ Watch-outs & how to enjoy it better
Its high fiber content can cause digestive discomfort like bloating for those not accustomed to it, and its coarse texture isn't for everyone. The 17.17g of sugar per 100g is notable for a bran cereal. To counteract, start with a small portion, pair it with protein (like Greek yogurt or milk) and healthy fats (nuts, seeds) to slow sugar absorption and improve satiety.
Key benefits
- Excellent source of dietary fiber (16.9g per 100g)
- Good plant-based protein content (10.21g per 100g)
- Enriched with essential vitamins and minerals
- Low in fat (3.36g per 100g)
- Provides sustained energy from complex carbohydrates
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The invention of the first ready-to-eat cold cereal, like this bran flake, is often linked to a dietary mishap: in 1894, Dr. John Harvey Kellogg was trying to make a bland, digestible food for patients at his sanitarium when he accidentally left cooked wheat out overnight, creating flakes that could be toasted.
Full nutrition (USDA data · scales with serving)
| Water | 2.5 g |
| Energy | 390 kcal |
| Energy | 1633 kj |
| Protein | 10.2 g |
| Total lipid (fat) | 3.4 g |
| Ash | 4.1 g |
| Carbohydrate, by difference | 79.8 g |
| Fiber, total dietary | 16.9 g |
| Total Sugars | 17.2 g |
| Sucrose | 12.5 g |
| Glucose | 2.0 g |
| Fructose | 2.3 g |
| Lactose | 0.00 g |
| Maltose | 0.37 g |
| Galactose | 0.00 g |
| Calcium, Ca | 45.0 mg |
| Iron, Fe | 67.7 mg |
| Magnesium, Mg | 190 mg |
| Phosphorus, P | 533 mg |
| Potassium, K | 630 mg |
| Sodium, Na | 586 mg |
| Zinc, Zn | 64.3 mg |
| Copper, Cu | 0.34 mg |
| Manganese, Mn | 3.5 mg |
| Selenium, Se | 9.2 ug |
| Vitamin C, total ascorbic acid | 240 mg |
| Thiamin | 4.7 mg |
| Riboflavin | 7.3 mg |
| Niacin | 90.6 mg |
| Pantothenic acid | 29.8 mg |
| Vitamin B-6 | 6.8 mg |
| Folate, total | 1379 ug |
| Choline, total | 31.2 mg |
| Betaine | 124 mg |
| Vitamin B-12 | 20.7 ug |
| Vitamin A, RAE | 531 ug |
| Retinol | 531 ug |
| Vitamin A, IU | 1771 iu |
| Vitamin E (alpha-tocopherol) | 80.5 mg |
| Tocopherol, beta | 0.16 mg |
| Tocopherol, gamma | 2.4 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 345 iu |
| Vitamin D (D2 + D3) | 8.6 ug |
| Vitamin D3 (cholecalciferol) | 8.6 ug |
| Vitamin K (phylloquinone) | 2.7 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.43 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 15:0 | 0.00 g |
| SFA 16:0 | 0.41 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.02 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.44 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.42 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 21:5 | 0.00 g |
| PUFA 22:4 | 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 |
Amino acid profile (per 100g)
| Tryptophan | 0.14 g |
| Threonine | 0.37 g |
| Isoleucine | 0.34 g |
| Leucine | 0.68 g |
| Lysine | 0.15 g |
| Methionine | 0.13 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.46 g |
| Tyrosine | 0.20 g |
| Valine | 0.47 g |
| Arginine | 0.39 g |
| Histidine | 0.24 g |
| Alanine | 0.45 g |
| Aspartic acid | 0.97 g |
| Glutamic acid | 2.8 g |
| Glycine | 0.49 g |
| Proline | 1.0 g |
| Serine | 0.48 g |
FAQ
Is this cereal good for weight loss?
It can be a helpful part of a weight management plan due to its high fiber and protein, which promote fullness. However, portion control is key, as it is calorie-dense (390 kcal per 100g), and some versions have added sugar.
How does it differ from regular bran flakes?
RALSTON Enriched Wheat Bran flakes are specifically made from toasted wheat bran, making them denser and higher in fiber than many standard bran flakes, which often include more whole wheat flour.
Can I eat this if I'm gluten-intolerant?
No. This cereal is made from wheat and contains gluten. It is not suitable for individuals with celiac disease or non-celiac 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 3.90 kcal/g · 10% calories from protein · 16.9 g fiber · 17.2 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: 0.93 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.