Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran
Whole food · Breakfast Cereals
Photo: Wikipedia
Sun Country Kretschmer Toasted Wheat Bran is a classic, crunchy cereal made from toasted wheat germ and bran, offering a nutty, earthy flavor and a satisfyingly coarse texture. It is a nutritional powerhouse, boasting an exceptionally high fiber content of over 41 grams per 100 grams, which is far above most breakfast cereals. This makes it a dense, low-sugar option for those seeking a high-fiber, high-protein start to their day.
Calorie split: 20% protein · 67% carbs · 13% fat
↓ Full nutrition💚 Why it's loved
People love it for its straightforward, no-nonsense, nutty taste and its versatility as a crunchy topping for yogurt, salads, or baked goods. It's a staple in American pantries, often associated with a wholesome, traditional breakfast and a reliable source of fiber.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its very dry, coarse texture, which can be unpalatable to some if eaten plain with just milk. To counteract this, it's best paired with a creamy element like yogurt, milk, or fruit, or used as a topping where its crunch is an asset. Those with gluten sensitivities must avoid it as it is a wheat product.
Key benefits
- Extremely high in dietary fiber, promoting digestive health and satiety.
- Good source of plant-based protein, with over 17 grams per 100g.
- Very low in sugar, making it suitable for low-sugar diets.
- Contains a significant amount of complex carbohydrates for sustained energy.
- Low in fat, contributing to a heart-healthy profile.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Wheat bran is the outermost layer of the wheat kernel and is often removed during the milling process to make white flour, meaning this cereal is essentially the highly nutritious part of the grain that many other products discard.
Full nutrition (USDA data · scales with serving)
| Water | 11.7 g |
| Energy | 200 kcal |
| Energy | 839 kj |
| Protein | 17.6 g |
| Total lipid (fat) | 5.2 g |
| Ash | 6.0 g |
| Carbohydrate, by difference | 59.5 g |
| Fiber, total dietary | 41.3 g |
| Calcium, Ca | 66.0 mg |
| Iron, Fe | 13.9 mg |
| Magnesium, Mg | 606 mg |
| Phosphorus, P | 1314 mg |
| Potassium, K | 1284 mg |
| Sodium, Na | 6.0 mg |
| Zinc, Zn | 11.2 mg |
| Copper, Cu | 1.1 mg |
| Manganese, Mn | 17.4 mg |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 1.1 mg |
| Riboflavin | 0.45 mg |
| Niacin | 20.6 mg |
| Pantothenic acid | 2.9 mg |
| Vitamin B-6 | 0.68 mg |
| Folate, total | 193 ug |
| Folate, food | 193 ug |
| Choline, total | 81.2 mg |
| Vitamin B-12 | 0.23 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.77 g |
| Fatty acids, total monounsaturated | 0.80 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| Cholesterol | 0.00 mg |
FAQ
Is this cereal good for weight loss?
Yes, its very high fiber content (over 41g per 100g) promotes a strong feeling of fullness (satiety), which can help reduce overall calorie intake. It is also low in sugar and fat.
Can I eat this if I have diabetes?
It can be a good choice due to its very low sugar content and high fiber, which can help manage blood sugar levels. However, it's always best to consult with a healthcare provider or dietitian for personalized advice.
How is this different from regular bran flakes?
This is specifically 'toasted wheat bran,' which is the pure bran itself, whereas many 'bran flakes' are made from whole wheat or other grains with bran added. This product is typically denser in fiber and has a more concentrated, nutty flavor.
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 2.00 kcal/g · 35% calories from protein · 41.3 g fiber · 0.0 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: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.