100% bran cereal nutrition facts
Per 1 cup · 89 g
of a 2,000 cal day
- Protein11g13% of calories
- Carbs70g82% of calories
- Fat1.9g5% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of 100% bran cereal (1 cup, 89 g) has 255 calories, with 11 g of protein, 70 g of carbohydrates and 1.9 g of fat. Most of its energy comes from carbs (82% of calories). It is high in protein (23% DV), dietary fiber (91% DV) and Vitamin A (77% DV).
High in
20%+ of the daily value
- Protein23%
- Dietary fiber91%
- Vitamin A77%
- Thiamine96%
- Riboflavin (B2)101%
- Niacin96%
Good source of
10–19% of the daily value
- Vitamin E14%
- Potassium18%
- Selenium13%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (89 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 691 μg | 77% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 1 mg | 96% |
| Riboflavin (B2) | 1 mg | 101% |
| Niacin | 15 mg | 96% |
| Vitamin B6 | 2 mg | 118% |
| Folate (B9) | 307 μg | 77% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 34% |
| Choline | 26 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 68 mg | 7% |
| Iron | 25 mg | 311% |
| Potassium | 843 mg | 18% |
| Magnesium | 247 mg | 59% |
| Phosphorus | 724 mg | 103% |
| Zinc | 12 mg | 105% |
| Copper | 1 mg | 91% |
| Manganese | 8 mg | 349% |
| Selenium | 7 μg | 13% |
Full breakdown · 13 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alpha carotene | 0 μg | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Lycopene | 0 μg | — |
| Monounsaturated fats | 0.3 g | — |
| Polyunsaturated fats | 1 g | — |
| Retinol | 691 μg | — |
| Theobromine | 0 mg | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
Burning 255 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 48minWalking (3.5 mph)
- 31minCycling (moderate)
- 21minRunning (6 mph)
- 36minSwimming laps
Common questions
How many calories are in 100% bran cereal?
One serving of 100% bran cereal (1 cup) has 255 calories, which works out to 287 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is 100% bran cereal high in protein?
It provides a solid 11 g of protein per serving (23% of the 50 g daily value), but protein supplies only 13% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is 100% bran cereal keto-friendly?
It is hard to fit into a strict keto diet. One serving has 44 g of net carbs and 82% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in 100% bran cereal?
371 mg per serving.
How much sugar is in 100% bran cereal?
22 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
