Bran flakes cereal nutrition facts
Per 1 cup · 40 g
of a 2,000 cal day
- Protein4g11% of calories
- Carbs32g85% of calories
- Fat0.8g5% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Bran flakes cereal (1 cup, 40 g) has 131 calories, with 4 g of protein, 32 g of carbohydrates and 0.8 g of fat. Most of its energy comes from carbs (85% of calories). It is high in dietary fiber (26% DV), Vitamin A (33% DV) and thiamine (43% DV).
High in
20%+ of the daily value
- Dietary fiber26%
- Vitamin A33%
- Thiamine43%
- Riboflavin (B2)43%
- Niacin42%
- Vitamin B652%
Good source of
10–19% of the daily value
- Zinc18%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (40 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 300 μg | 33% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 1 μg | 9% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 1 mg | 43% |
| Riboflavin (B2) | 1 mg | 43% |
| Niacin | 7 mg | 42% |
| Vitamin B6 | 1 mg | 52% |
| Folate (B9) | 267 μg | 67% |
| Vitamin B12 | 2 μg | 83% |
| Choline | 13 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 18 mg | 2% |
| Iron | 11 mg | 140% |
| Potassium | 213 mg | 5% |
| Magnesium | 92 mg | 22% |
| Phosphorus | 180 mg | 26% |
| Zinc | 2 mg | 18% |
| Copper | 0.2 mg | 22% |
| Manganese | 1 mg | 62% |
| Selenium | 21 μg | 38% |
Full breakdown · 14 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alpha carotene | 0 μg | — |
| Beta carotene | 1 μg | — |
| Caffeine | 0 mg | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Lycopene | 0 μg | — |
| Monounsaturated fats | 0.1 g | — |
| Polyunsaturated fats | 0.5 g | — |
| Retinol | 299 μg | — |
| Theobromine | 0 mg | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Vitamin D3 | 1 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
Burning 131 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 25minWalking (3.5 mph)
- 16minCycling (moderate)
- 11minRunning (6 mph)
- 18minSwimming laps
Common questions
How many calories are in Bran flakes cereal?
One serving of Bran flakes cereal (1 cup) has 131 calories, which works out to 328 calories per 100 g. That is about 6.6% of a 2,000-calorie day.
Is Bran flakes cereal high in protein?
Not especially. It has 4 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Bran flakes cereal keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 85% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Bran flakes cereal?
216 mg per serving.
How much sugar is in Bran flakes cereal?
7.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
