ALL-BRAN WHEAT BRAN FLAKES NATURAL WHEAT BRAN HIGH FIBER CEREAL scores 52/100 (Decent) on FoodScore. Its high fiber and micronutrient content are notable, though these benefits are tempered by significant added sugar and its ultra-processed nature.
This ALL-BRAN cereal has a FoodScore of 52/100, indicating a decent nutritional profile.
A serving provides a substantial 17.21g of fiber, contributing significantly to daily needs.
The product contains 12.05g of added sugar per 100g, a primary nutritional concern.
As a NOVA class 4 food, it is considered ultra-processed, unlike plain rolled oats.
Consider portion control and pairing with unsweetened foods to balance the added sugar.
Scores +5 points above the grain category average (47/100 across 2269 foods).
ALL-BRAN WHEAT BRAN FLAKES NATURAL WHEAT BRAN HIGH FIBER CEREAL achieves a FoodScore of 52 out of 100. This score reflects a mix of strong nutritional positives and notable drawbacks. On the positive side, the product is an excellent source of fiber, providing 17.2g per 100g, which contributes a significant bonus to its score. It also offers a good amount of protein at 10.3g per 100g. Furthermore, it is fortified with numerous micronutrients, including high levels of iron (345% DV), zinc (470% DV), and Vitamin B12 (863% DV), which collectively add a substantial bonus. However, these benefits are offset by the presence of 12.05g of added sugar per 100g, primarily from sugar and high fructose corn syrup, leading to a significant penalty. The sodium content, at 724.14mg per 100g, also incurs a penalty. Finally, as a NOVA class 4 food, it is categorized as ultra-processed, which results in a further deduction. Compared to a baseline of plain rolled oats, which are minimally processed and contain no added sugars or high sodium, ALL-BRAN cereal presents a more complex nutritional profile due to its processing and added ingredients.
Health benefits
What the nutrients in all-bran wheat bran flakes natural wheat bran high fiber cereal, wheat bran flakes actually do for you, grounded in established dietary science.
Supports Digestive Health
ALL-BRAN WHEAT BRAN FLAKES is exceptionally rich in dietary fiber, providing 17.21g per 100g. This high fiber content, particularly from wheat bran, is known to support regular bowel movements and overall digestive function. Consuming adequate fiber can help prevent constipation and maintain a healthy gut environment. The fiber in this cereal can contribute significantly to meeting daily fiber recommendations, which are often unmet in the average American diet.
Contributes to Micronutrient Intake
This ALL-BRAN cereal is fortified with essential vitamins and minerals, making it a notable source of several key micronutrients. Per 100g, it provides 345% DV for iron, 470% DV for zinc, and 863% DV for Vitamin B12. These nutrients play crucial roles in various bodily functions, including energy metabolism, immune function, and red blood cell formation. For individuals looking to boost their intake of these specific nutrients, this cereal can be a convenient option.
Source of Whole Grains
The primary ingredient in ALL-BRAN WHEAT BRAN FLAKES is whole wheat, indicating that it contributes to whole grain intake. Whole grains are an important part of a balanced diet, providing fiber, B vitamins, and minerals. Regular consumption of whole grains is associated with various health benefits. While the product is ultra-processed, it still delivers the nutritional components of whole wheat, which can be beneficial for those aiming to increase their whole grain consumption.
ALL-BRAN WHEAT BRAN FLAKES NATURAL WHEAT BRAN HIGH FIBER CEREAL scores 52/100 (Decent) on FoodScore. Its high fiber and micronutrient content are notable, though these benefits are tempered by significant added sugar and its ultra-processed nature.
How to eat it
ALL-BRAN WHEAT BRAN FLAKES is typically consumed as a breakfast cereal, often with milk or a milk alternative. The standard serving size is 3/4 cup. Due to its high fiber content, it can be quite filling. Be mindful of added sugars from milk or other toppings.
To mitigate the added sugar content, pair your serving with unsweetened milk and fresh fruit instead of additional sweeteners.
Consider mixing a smaller portion of ALL-BRAN with a lower-sugar, higher-protein cereal to create a more nutritionally balanced breakfast.
Use this cereal as a fiber booster by sprinkling a small amount over yogurt or oatmeal, rather than consuming a full serving daily.
Ensure adequate fluid intake throughout the day when consuming high-fiber foods like this cereal to support digestive comfort.
Things to keep in mind
Individuals with sensitivities to gluten should be aware that this product contains wheat. The presence of high fructose corn syrup and added sugar means it is not suitable for those strictly limiting sugar intake, such as individuals managing blood sugar levels. The sodium content, at over 700mg per 100g, is also relatively high, which could be a consideration for those monitoring their sodium intake for cardiovascular health. The preservative BHT is included, which some consumers may prefer to avoid. While generally safe, the high fortification levels of certain vitamins and minerals, such as Vitamin B12 and zinc, should be considered in the context of total daily intake from all sources to avoid excessive consumption, though this is unlikely with typical serving sizes.
ALL-BRAN WHEAT BRAN FLAKES scores 52/100 (Decent) on FoodScore. It offers significant fiber and micronutrients like iron and zinc. However, it also contains notable amounts of added sugar and sodium, and is classified as ultra-processed. Its healthfulness depends on individual dietary needs and overall consumption patterns.
How does ALL-BRAN WHEAT BRAN FLAKES compare to plain rolled oats?
Compared to plain rolled oats, ALL-BRAN WHEAT BRAN FLAKES has a higher fiber content and is fortified with more vitamins and minerals. However, plain rolled oats are minimally processed (NOVA 1) and contain no added sugar or sodium, making them a simpler, whole-food option. ALL-BRAN contains 12.05g of added sugar per 100g, unlike plain oats.
What is 'malt flavoring' in the ingredient list?
Malt flavoring is an ingredient used to enhance the taste of the cereal, providing a slightly sweet and malty note. It contributes to the overall flavor profile but is distinct from the primary sweeteners like sugar and high fructose corn syrup. It is generally derived from barley.
What is a recommended portion size for this cereal?
The recommended serving size for ALL-BRAN WHEAT BRAN FLAKES is 3/4 cup. This portion provides a good amount of fiber and nutrients while helping to manage the intake of added sugars and sodium. Adjusting portion sizes based on individual dietary goals is always advisable.
Can this cereal help with digestion?
Yes, with 17.21g of fiber per 100g, ALL-BRAN WHEAT BRAN FLAKES is a very high-fiber cereal. The fiber, particularly from wheat bran, is known to support digestive regularity and can be beneficial for those looking to increase their fiber intake to aid digestion. Ensure adequate hydration when increasing fiber consumption.
Is ALL-BRAN WHEAT BRAN FLAKES suitable for a low-sodium diet?
ALL-BRAN WHEAT BRAN FLAKES contains 724.14mg of sodium per 100g, which is a relatively high amount. For individuals on a strict low-sodium diet, this product may not be the most suitable choice. Brands like Shredded Wheat offer lower sodium alternatives in the cereal category.