Food guide

Bran Flakes

A wheat-bran breakfast flake, usually fortified; check labels because sugar and salt vary by brand.

Whole GrainsFibre-RichPlant-Based

Bran Flakes, a nutrient-dense whole grains food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of bran flakes, dry for fair comparison. Typical serving: 40 g dry — 152 kcal per 40 g serving.

Nutrition information for Bran Flakes
Nutrient	Per 100 g	Per serving (40 g)	Per 100 kcal
Energy	380 kcal	152 kcal	100 kcal
Protein	10 g	4 g	2.6 g
Carbohydrate	78 g	31.2 g	20.5 g
Fat	3 g	1.2 g	0.8 g
Fibre	8 g	3.2 g	2.1 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of bran flakes, with a typical serving and FDA Daily Value for adults.

Micronutrients for Bran Flakes
Nutrient	Per 100 g	Per serving (40 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	120 mg	48 mg	133%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.53 mg	0.21 mg	4%
Vitamin K	1.8 µg	0.72 µg	2%
Thiamin	0.75 mg	0.3 mg	63%
Riboflavin	0.85 mg	0.34 mg	65%
Niacin	10 mg	4 mg	63%
Vitamin B6	1 mg	0.4 mg	59%
Folate	327 µg	131 µg	82%
Vitamin B12	3 µg	1.2 µg	125%
Pantothenic acid	0.9 mg	0.36 mg	18%
Choline	22.9 mg	9.2 mg	4%
Minerals
Calcium	80 mg	32 mg	6%
Iron	2.9 mg	1.2 mg	16%
Magnesium	143 mg	57.2 mg	34%
Phosphorus	343 mg	137 mg	27%
Potassium	340 mg	136 mg	7%
Sodium	380 mg	152 mg	17%
Zinc	2.2 mg	0.88 mg	20%
Selenium	26.5 µg	10.6 µg	48%
Copper	0.32 mg	0.13 mg	36%
Manganese	2.9 mg	1.2 mg	126%

Source: USDA FoodData Central — Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat bran flakes?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
A wheat-bran breakfast flake, usually fortified; check labels because sugar and salt vary by brand.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Milk, Yogurt, Banana.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.