grain product2 recipes
Bran Flakes Cereal.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
ALSO KNOWN AS
wheat bran flakes
SERVING
CALORIES
320
PROTEIN
9.4g
CARBS
80.1g
FAT
2.5g
FIBER
17.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories320kcal—
Protein9.4g19%
Carbohydrates80.1g29%
Fiber17.5g63%
Sugar18.2g36%
Total fat2.5g3%
Saturated fat0.40g2%
Trans fat0g—
Cholesterol0mg0%
Water3.0g—
MINERALS
Sodium550mg24%
Potassium530mg11%
Calcium55mg4%
Iron28mg156%
Magnesium140mg33%
Phosphorus350mg28%
Zinc6.5mg59%
Copper0.40mg44%
Manganese3.2mg139%
Selenium25µg45%
VITAMINS
Vitamin A650µg72%
Vitamin C0mg0%
Vitamin D4.5µg23%
Vitamin E0.80mg5%
Vitamin K1.5µg1%
Thiamin (B1)1.3mg108%
Riboflavin (B2)1.4mg108%
Niacin (B3)17mg106%
Pantothenic acid (B5)0.60mg12%
Vitamin B61.7mg100%
Folate (B9)350µg88%
Vitamin B125.3µg221%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup36g
1 tablespoon2.2g
1 teaspoon0.7g
1 oz28.4g
1 lb453.6g
1 ml0.2g
1 liter150g
HEALTH BENEFITS
Why eat it.
- ✓High dietary fiber promotes digestive regularity
- ✓Fortified with essential B-vitamins and iron
- ✓Low in fat and cholesterol-free
- ✓Helps maintain steady blood sugar levels due to complex carbs
- ✓Supports heart health as part of a high-fiber diet
COOKING TIPS
In the kitchen.
- 1Can be crushed and used as a high-fiber breading for chicken or fish
- 2Add to muffin or cookie batters for extra texture and fiber
- 3Use as a crunchy topping for yogurt parfaits or fruit bowls
STORAGE
Keep it fresh.
- Store in a cool, dry place away from direct sunlight
- Keep the inner bag tightly folded or use an airtight container to maintain crispness
- Avoid storing near strong-smelling foods as cereal can absorb odors
FAQ
Frequently asked questions.
How long do bran flakes last after opening?
Once opened, bran flakes typically stay fresh for 2-3 months if stored in an airtight container or with the bag tightly sealed.
Are bran flakes gluten-free?
No, bran flakes are made from wheat bran and malt flavoring, both of which contain gluten.
Can bran flakes be frozen?
While possible, it is not recommended as the texture can become soft or stale upon thawing due to moisture absorption.
What is the best substitute for bran flakes in baking?
Rolled oats or crushed cornflakes are the best substitutes, though they may have slightly less fiber.
Are bran flakes considered a whole grain food?
Yes, because they utilize the bran layer of the wheat kernel, they are considered a whole grain product.
How can I tell if bran flakes have gone bad?
Check for a stale or rancid smell, a loss of crunch, or any signs of pantry pests or mold.
Why are bran flakes often fortified?
They are fortified to replace nutrients lost during processing and to help consumers meet daily requirements for iron and B-vitamins.
Are bran flakes suitable for a vegan diet?
Most brands are vegan, but some may use Vitamin D3 derived from lanolin (sheep's wool) or honey; check the specific label if strictly vegan.
Do bran flakes help with weight loss?
Their high fiber content can help you feel full longer, which may assist in calorie control and weight management.
RECIPES
Cook with bran flakes cereal.
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