BRAN FLAKES WHOLE GRAIN WHEAT AND BRAN CEREAL, WHOLE GRAIN WHEAT AND BRAN
BRAN FLAKES WHOLE GRAIN WHEAT AND BRAN CEREAL scores 52/100 (Decent). Its **high fiber content** is a significant positive, though this is partially offset by the **added sugar** and sodium.
BRAN FLAKES scores 52/100, placing it in the 'Decent' category.
A serving provides 19.39g of fiber, contributing significantly to daily needs.
The product contains 16.7g of added sugar per 100g, a notable penalty.
Compared to plain rolled oats, BRAN FLAKES has more added sugar and sodium.
Consider portion sizes to manage intake of added sugar and sodium.
Scores +5 points above the grain category average (47/100 across 2269 foods).
BRAN FLAKES WHOLE GRAIN WHEAT AND BRAN CEREAL achieves a FoodScore of 52 out of 100, categorized as 'Decent.' This score reflects a balance of beneficial nutrients and areas for moderation. The primary positive contributor is its high fiber content, providing 19.39g per 100g, which earns a significant bonus. The product also receives bonuses for its protein content (11.11g per 100g) and a range of micronutrients, including iron, magnesium, zinc, Vitamin A, and B vitamins. However, these positives are tempered by penalties. The most substantial penalty comes from the added sugar, listed as 'sugar' in the ingredients, which is 16.7g per 100g. This amount significantly reduces the overall score. Additionally, the sodium content, at 527.78mg per 100g, incurs a minor penalty. As a NOVA class 3 food, indicating it is processed, BRAN FLAKES also receives a penalty. When compared to a baseline of plain rolled oats, BRAN FLAKES contains more added sugar and sodium, though it also offers a higher fiber content.
Health benefits
What the nutrients in bran flakes whole grain wheat and bran cereal, whole grain wheat and bran actually do for you, grounded in established dietary science.
Supports Digestive Health
BRAN FLAKES is notably rich in dietary fiber, providing 19.39g per 100g. This high fiber content, primarily from whole grain wheat and wheat bran, is beneficial for maintaining regular bowel movements and overall digestive function. Adequate fiber intake can help prevent constipation and support a healthy gut microbiome. Including this cereal as part of a balanced diet can contribute significantly to meeting daily fiber recommendations, which are often unmet by the average American diet.
Contributes to Micronutrient Intake
This cereal is fortified with several essential vitamins and minerals, making it a good source of various micronutrients. It provides high percentages of the Daily Value for iron (139%), zinc (95%), Vitamin A (618%), Vitamin B12 (625%), and folate (150%) per 100g. These nutrients play crucial roles in various bodily functions, including energy metabolism, immune function, and red blood cell formation. The fortification helps address potential dietary gaps for these specific nutrients.
Source of Whole Grains
The primary ingredient in BRAN FLAKES is whole grain wheat, which means the cereal retains the bran, germ, and endosperm of the grain. Consuming whole grains is associated with various health benefits, including supporting heart health and helping to manage blood sugar levels. The fiber and other compounds naturally present in whole grains contribute to these effects. Incorporating whole grain cereals like this can be a convenient way to increase whole grain consumption.
BRAN FLAKES WHOLE GRAIN WHEAT AND BRAN CEREAL scores 52/100 (Decent). Its high fiber content is a significant positive, though this is partially offset by the added sugar and sodium.
How to eat it
BRAN FLAKES is typically consumed as a breakfast cereal, often with milk or a milk alternative. It can also be used as an ingredient in baking or as a topping for yogurt. A common portion size is 1 cup, which should be considered when evaluating its nutritional contribution.
Pair with unsweetened milk or a milk alternative to avoid adding more sugar to your meal.
Add fresh fruit like berries or sliced banana to boost fiber and natural sweetness without added sugars.
Combine with a source of protein, such as Greek yogurt or a handful of nuts, to enhance satiety and balance the meal.
Use BRAN FLAKES as a crunchy topping for smoothies or salads for added texture and fiber.
Be mindful of portion sizes; a 1-cup serving contributes significantly to daily fiber but also to added sugar and sodium.
Things to keep in mind
Individuals monitoring their sugar intake should be aware that BRAN FLAKES contains 16.7g of added sugar per 100g, listed as 'sugar' in the ingredients. While the fiber content is high, the sugar can contribute significantly to daily limits if consumed in large portions or multiple times a day. The sodium content of 527.78mg per 100g is also notable, and those on sodium-restricted diets should consider this. The product contains wheat and barley, which are common allergens and sources of gluten, making it unsuitable for individuals with celiac disease or gluten sensitivity. No artificial colors, flavors, or preservatives are listed in the ingredients.
Is BRAN FLAKES WHOLE GRAIN WHEAT AND BRAN CEREAL healthy?
BRAN FLAKES scores 52/100, indicating it's a 'Decent' choice. It offers significant fiber (19.39g/100g) and several fortified micronutrients like iron and Vitamin B12. However, it also contains 16.7g of added sugar and 527.78mg of sodium per 100g, which are factors to consider for overall dietary balance. Its healthfulness depends on your overall dietary pattern and portion control.
How does BRAN FLAKES compare to other breakfast cereals?
Compared to plain rolled oats, BRAN FLAKES has a higher fiber content but also more added sugar and sodium. When compared to a highly fortified cereal like Cheerios, BRAN FLAKES offers comparable fiber but may have different levels of specific vitamins and minerals. Always check the nutrition facts panel for direct comparisons, especially for added sugar and fiber content.
What is 'malted barley flour' in the ingredients?
Malted barley flour is a grain product made from barley that has been sprouted and then dried. It is often used in cereals and baked goods for its flavor-enhancing properties and to contribute to browning. It also contains enzymes that can help break down starches, which can affect the texture and sweetness of the final product.
What is a reasonable portion size for BRAN FLAKES?
The declared serving size is 1 cup. This portion provides a good amount of fiber, but also contributes to your daily intake of added sugar and sodium. To manage these, consider sticking to the recommended serving size or even slightly less, especially if you are adding other sources of sugar or sodium to your meal. Pairing it with fruit can add natural sweetness without extra added sugar.
Can BRAN FLAKES help with weight management?
BRAN FLAKES is high in fiber, which can contribute to feelings of fullness and satiety, potentially aiding in weight management by reducing overall calorie intake. However, its added sugar content means that portion control is important. Consuming it as part of a balanced, calorie-controlled diet, rather than as a standalone solution, is key for weight management goals.