Clare Bermudez

Clare Bermudez

Modified & Updated: 25 Jan 2024


Are you a fan of bran flakes or considering adding them to your diet? Look no further, as we have compiled an extensive list of 19 bran flakes nutrition facts to help you make an informed decision. Bran flakes are a popular breakfast cereal choice for many health-conscious individuals due to their high fiber content and potential benefits for digestive health. In this article, we will delve into the nutritional profile of bran flakes, exploring their calorie content, macronutrients, vitamins, minerals, and potential health benefits. Whether you are counting calories, watching your carb intake, or seeking a nutrient-rich cereal option, this comprehensive guide will provide you with all the information you need to know about the nutrition facts of bran flakes.

Table of Contents

High in Fiber

Bran flakes are known for their high fiber content. One serving of bran flakes contains about X grams of fiber, which is X% of the daily recommended intake. Fiber is essential for maintaining healthy digestion and can help prevent constipation.

Packed with Vitamins and Minerals

These nutritious flakes are also rich in various vitamins and minerals. They are a good source of vitamin B, vitamin D, iron, and magnesium. These nutrients play a vital role in maintaining overall health and wellbeing.

Low in Calories

If you are watching your calorie intake, bran flakes are a great choice. They are low in calories, making them suitable for those looking to manage their weight. Enjoy a bowl of bran flakes without worrying about excessive calorie consumption.

Helps Lower Cholesterol Levels

Consuming bran flakes regularly has been shown to help lower cholesterol levels. The high fiber content in bran flakes can help reduce LDL cholesterol levels, which is known as “bad” cholesterol.

Aids in Weight Management

Due to their high fiber content, bran flakes can help with weight management. Fiber helps to keep you feeling fuller for longer, reducing the chances of overeating. Incorporating bran flakes into your diet can support your weight loss goals.

Promotes Heart Health

The combination of fiber, vitamins, and minerals in bran flakes can contribute to heart health. A diet rich in fiber can help reduce the risk of heart disease and maintain healthy blood pressure levels.

Boosts Energy Levels

Bran flakes are a great energy-boosting breakfast option. They provide a steady release of energy throughout the day, thanks to their complex carbohydrates. Include bran flakes in your morning routine for enhanced productivity and focus.

Supports Digestive Health

The fiber content in bran flakes promotes a healthy digestive system. It adds bulk to the stool, preventing constipation and ensuring regular bowel movements. Incorporate bran flakes into your diet for improved digestive health.

Gluten-Free Options Available

If you have gluten sensitivities or follow a gluten-free diet, there are bran flakes available that are specifically formulated to meet your dietary needs. Check the packaging to ensure you are choosing a gluten-free option.

Versatile Breakfast Option

Bran flakes can be enjoyed in various ways. You can have them with milk, yogurt, or even mix them into your favorite smoothie for an added nutritional boost. Get creative with your breakfast and explore different ways to incorporate bran flakes into your morning routine.

Suitable for Vegans and Vegetarians

Bran flakes are made from plant-based ingredients, making them suitable for vegans and vegetarians. They provide a nutritious breakfast option for individuals following a plant-based lifestyle.

Great Source of Antioxidants

Bran flakes contain antioxidants that help protect the body from free radical damage. Antioxidants play a crucial role in maintaining overall health and reducing the risk of chronic diseases.

Helps Regulate Blood Sugar Levels

The fiber in bran flakes can aid in blood sugar regulation. It slows down the absorption of sugar into the bloodstream, preventing sudden spikes and crashes in blood sugar levels.

Fortified with Essential Nutrients

Many bran flakes are fortified with additional essential nutrients such as folic acid, calcium, and vitamin C. Check the packaging to find bran flakes that offer these extra nutritional benefits.

Supports Bone Health

The combination of calcium, vitamin D, and magnesium in bran flakes promotes healthy bones and teeth. Including bran flakes in your diet can contribute to maintaining strong skeletal health.

Convenient and Time-Saving

Bran flakes are a convenient and time-saving breakfast option. They require minimal preparation and can be enjoyed on-the-go. Start your day off right with a nutritious bowl of bran flakes, even when you’re short on time.

Helps Control Cravings

The high fiber content in bran flakes can help control cravings and promote feelings of satiety. Incorporating bran flakes into your diet can contribute to a more balanced approach to eating.

May Reduce the Risk of Certain Cancers

Research suggests that a high fiber diet, which includes bran flakes, may help reduce the risk of certain types of cancers, such as colorectal cancer. However, it’s important to maintain a balanced diet and consult with a healthcare professional for personalized advice.

A Delicious Way to Start Your Day

With their crunchy texture and nutty flavor, bran flakes offer a delicious way to start your day. Enjoy them with your favorite toppings, such as fresh fruits, nuts, or a drizzle of honey, for added taste and nutritional variety.


In conclusion, bran flakes are a nutritious and versatile food option that can be enjoyed by people of all ages. They are packed with essential nutrients, high in fiber, and low in fat, making them a great choice for maintaining a healthy diet. Bran flakes can help improve digestion, promote heart health, and provide sustained energy throughout the day. Whether you enjoy them with milk as a classic breakfast cereal or incorporate them into baking recipes, bran flakes offer a range of health benefits that make them a valuable addition to any pantry.


1. Are bran flakes gluten-free?

No, most bran flakes contain gluten as they are typically made from wheat bran. However, there are some gluten-free alternatives available in the market made from grains like rice or corn. It’s important to check the packaging or opt for specifically labeled gluten-free brands if you have gluten sensitivities or celiac disease.

2. Can bran flakes help with weight loss?

Bran flakes can be a useful addition to a weight loss diet due to their high fiber content. Fiber helps you feel fuller for longer, which can reduce overall calorie intake. However, it’s important to consider portion sizes and balance your overall calorie intake to achieve weight loss goals.

3. Are bran flakes suitable for people with diabetes?

Yes, bran flakes can be a good choice for people with diabetes. The high fiber content in bran flakes can help regulate blood sugar levels and improve overall glycemic control. It’s essential to monitor portion sizes and consult with a healthcare professional for individual dietary recommendations.

4. Can bran flakes be enjoyed by children?

Yes, bran flakes can be a healthy option for children. They provide essential nutrients, including fiber, vitamins, and minerals, that support their growth and development. It’s advisable to choose bran flakes with lower sugar content and serve them with low-fat milk or yogurt to make a balanced and nutritious meal.

5. How should bran flakes be stored?

Bran flakes should be stored in an airtight container in a cool, dry place to maintain their freshness and prevent them from becoming stale. Avoid exposing the flakes to moisture or excessive heat, which can affect their texture and taste. Always check the packaging for any specific storage recommendations from the manufacturer.