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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, bran flakes are a nutritious whole-grain cereal option. They are exceptionally high in dietary fiber, which promotes digestive regularity, and are typically fortified with essential nutrients like iron and B vitamins to support overall health.
Bran flakes can be very effective for weight management because their high fiber content increases satiety, helping you feel full for longer periods. With 340 calories and only 2.5g of fat per 100g, they provide a filling, low-fat breakfast option.
Per 100g serving, bran flakes contain approximately 11.5g of protein and 75g of carbohydrates. While the carb count is high, a significant portion consists of complex carbohydrates and dietary fiber, which provide sustained energy.
No, bran flakes are not gluten-free. They are primarily made from wheat bran and whole wheat flour, both of which contain gluten, making them unsuitable for individuals with celiac disease or gluten intolerance.
Most bran flakes are vegan as they are made from grains and plant-based sweeteners. However, some brands may use honey or vitamin D3 derived from animal sources, so it is best to check the specific product label for vegan certification.
Bran flakes are generally a good choice for diabetics because the high fiber content helps regulate blood sugar levels by slowing glucose absorption. However, it is important to choose brands with little to no added sugar to avoid insulin spikes.
Bran flakes have a mild, toasted, and slightly nutty flavor with an earthy undertone. They are less sweet than most processed cereals and have a very crunchy texture that holds up well in milk for a short period.
Bran Flakes Cereal is a versatile ingredient found in cuisines around the world. With 340 calories per 100g and 11.5 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the grain product category with complete nutrition information.
View all grain product →Discover 1 recipes featuring bran flakes cereal with step-by-step instructions.
Browse recipes →Crushed bran flakes make an excellent high-fiber breading for baked chicken or fish. They can also be folded into muffin batters, cookie doughs, or yogurt parfaits to add texture and nutritional value.
Store bran flakes in a cool, dry place in an airtight container or by tightly sealing the original bag with a clip. This prevents them from absorbing moisture from the air, which can cause them to become stale and lose their crunch.
Unopened bran flakes can last up to a year in the pantry. Once opened, they are best consumed within 2 to 3 months for optimal freshness, though they remain safe to eat as long as they do not develop a rancid smell or mold.