ALL-BRAN ORIGINAL WHEAT BRAN CEREAL scores 50/100 (Decent) on FoodScore, primarily driven by its **high fiber content** balanced against a notable amount of added sugar.
FoodScore: 50/100 (Decent), indicating a balanced nutritional profile with areas for improvement.
A significant strength is its fiber content, providing 29.27g per 100g, which is 105% of the Daily Value.
The biggest concern is the 19.5g of added sugar per 100g, contributing to a penalty in the FoodScore.
Compared to plain rolled oats, ALL-BRAN has higher fiber but also significantly more added sugar.
This cereal can be a convenient source of fiber and specific B vitamins when consumed in moderation.
Scores +3 points above the grain category average (47/100 across 2269 foods).
ALL-BRAN ORIGINAL WHEAT BRAN CEREAL achieves a FoodScore of 50/100, placing it in the 'Decent' category. This score reflects a product with notable nutritional strengths, particularly its fiber and micronutrient profile, offset by the inclusion of added sugar and its classification as a processed food. The cereal receives significant bonuses for its impressive fiber content of 29.27g per 100g, contributing +12 points. Its protein content of 12.2g per 100g also adds +8 points. Furthermore, the fortification with micronutrients such as potassium (804.88mg, 17% DV), iron (11.2mg, 62% DV), Vitamin B12 (122% DV), and folate (49% DV) provides an additional +10 points. However, these benefits are tempered by penalties. The presence of 19.5g of added sugar, listed as 'sugar' in the ingredients, incurs a substantial -25 point penalty. As a NOVA class 3 processed food, it also receives a -5 point penalty. When compared to a baseline of plain rolled oats, ALL-BRAN offers a much higher fiber yield but also introduces a considerable amount of added sugar, which is absent in unsweetened oats.
Health benefits
What the nutrients in all-bran original wheat bran cereal, original actually do for you, grounded in established dietary science.
Supports Digestive Health
ALL-BRAN ORIGINAL WHEAT BRAN CEREAL is an excellent source of dietary fiber, providing 29.27g per 100g, which is over 100% of the Daily Value. This high fiber content, primarily insoluble fiber from wheat bran, is known to promote regularity and support overall digestive function. Regular intake of fiber-rich foods can help maintain bowel health and prevent constipation. Incorporating a serving of this cereal into your diet can be an effective way to increase your daily fiber intake, especially for individuals looking to support their gut health.
Contributes to Micronutrient Intake
This cereal is fortified with several essential micronutrients, making it a convenient way to boost intake of certain vitamins and minerals. It provides 62% DV for iron and 122% DV for Vitamin B12 per 100g, along with significant amounts of folate and riboflavin. These nutrients play crucial roles in energy metabolism and red blood cell formation. For individuals who may have difficulty meeting their needs for these specific vitamins and minerals through other dietary sources, ALL-BRAN can serve as a supplementary option within a balanced diet.
Source of Plant-Based Protein
With 12.2g of protein per 100g, ALL-BRAN ORIGINAL WHEAT BRAN CEREAL contributes to your daily protein requirements. While not as high as some animal-based proteins, this plant-based protein can be a valuable addition, especially for those following vegetarian or vegan diets. Protein is essential for muscle repair and growth, and satiety. Combining this cereal with other protein sources like milk or yogurt can further enhance its protein profile, contributing to a more balanced breakfast or snack.
ALL-BRAN ORIGINAL WHEAT BRAN CEREAL scores 50/100 (Decent) on FoodScore, primarily driven by its high fiber content balanced against a notable amount of added sugar.
How to eat it
ALL-BRAN ORIGINAL WHEAT BRAN CEREAL is typically consumed as a breakfast cereal, often with milk or a milk alternative. Its high fiber content means a smaller portion can still provide significant benefits. It's a common choice for those looking to increase their dietary fiber intake.
Combine with unsweetened dairy or plant-based milk and fresh fruit to add natural sweetness and additional vitamins without increasing added sugar.
Mix a small amount into yogurt or smoothies to boost fiber content without drastically altering the flavor or texture.
Use as an ingredient in baking, such as muffins or bread, to incorporate whole grains and fiber into homemade goods.
Be mindful of portion sizes; the recommended serving of 2/3 cup provides a substantial amount of fiber, and exceeding this may lead to digestive discomfort for some.
Things to keep in mind
Individuals sensitive to gluten should note that this product contains wheat bran, which is a source of gluten. While the cereal is a good source of fiber, the added sugar content (19.5g per 100g) should be considered, especially for individuals monitoring their sugar intake, such as those with diabetes or those aiming to reduce overall added sugar consumption. The ingredient list includes 'malt flavor,' which contributes to the overall flavor profile but does not significantly impact the nutritional cautions. There are no artificial colors, flavors, or preservatives listed, which may be a consideration for some consumers.
ALL-BRAN ORIGINAL WHEAT BRAN CEREAL scores 50/100, indicating it offers a decent nutritional profile. Its primary strength is its high fiber content and fortification with several B vitamins and iron. However, it also contains a notable amount of added sugar, which is a factor to consider for overall dietary balance.
How does ALL-BRAN compare to other cereals like Cheerios?
Compared to a whole-grain oat cereal like Cheerios, ALL-BRAN ORIGINAL WHEAT BRAN CEREAL generally provides significantly more fiber per serving. However, ALL-BRAN also contains more added sugar than plain Cheerios. Both are fortified with vitamins and minerals, but their primary grain sources and fiber types differ.
What is 'malt flavor' in the ingredient list?
Malt flavor is derived from malted barley and is used to provide a distinct, slightly sweet and toasted taste to the cereal. It contributes to the overall flavor profile but is present in small amounts and does not significantly impact the macronutrient content or health benefits of the cereal.
What is a recommended portion size for ALL-BRAN cereal?
The recommended serving size is 2/3 cup. Due to its high fiber content, starting with this portion is advisable to allow your digestive system to adjust. Consuming larger amounts, especially if you are not accustomed to a high-fiber diet, could lead to digestive discomfort.
Can ALL-BRAN cereal help with weight management?
The high fiber content in ALL-BRAN ORIGINAL WHEAT BRAN CEREAL can contribute to feelings of fullness and satiety, which may indirectly support weight management efforts. However, its added sugar content should be factored into your daily caloric intake. It is best consumed as part of a balanced diet with controlled portions.