P BRAN FLAKES WHEAT CEREAL scores 53/100 (Decent) on FoodScore, primarily due to its significant **added sugar** content, which offsets its notable fiber and micronutrient contributions.
P BRAN FLAKES WHEAT CEREAL earns a FoodScore of 53/100, placing it in the Decent category.
A strong point is its high fiber content at 17.9g per 100g, contributing positively to its score.
The primary nutritional concern is the 15.4g of added sugar per 100g, which incurs a significant penalty.
Compared to plain rolled oats, this product is more processed (NOVA 3) and contains added sugars and sodium.
Consider portion control to manage added sugar and sodium intake from this cereal.
Scores +6 points above the grain category average (47/100 across 2269 foods).
P BRAN FLAKES WHEAT CEREAL achieves a FoodScore of 53/100, categorized as Decent. This score reflects a balance of positive and negative nutritional attributes. On the positive side, the cereal is rich in fiber, providing 17.9g per 100g, which earned a substantial bonus. It also contributes significantly to various micronutrient daily values, including iron (256% DV), zinc (350% DV), and Vitamin B12 (642% DV), leading to a combined bonus. However, these benefits are substantially counteracted by the product's added sugar content, which stands at 15.4g per 100g. This amount incurs a significant penalty, largely due to ingredients like sugar and corn syrup listed early in the ingredient statement. The sodium content, at 589.74mg per 100g, also contributes a minor penalty. As a NOVA class 3 processed food, P BRAN FLAKES WHEAT CEREAL receives a processing penalty. In comparison to a baseline of plain rolled oats, P cereal offers more fiber and fortified micronutrients but introduces considerable added sugar and sodium.
Health benefits
What the nutrients in p bran flakes wheat cereal actually do for you, grounded in established dietary science.
Supports Digestive Health
P BRAN FLAKES WHEAT CEREAL is an excellent source of dietary fiber, providing 17.9g per 100g. This high fiber content, primarily from whole grain wheat and wheat bran, can contribute to regular bowel movements and overall digestive wellness. Adequate fiber intake is important for maintaining a healthy gut microbiome and can help prevent constipation. Including fiber-rich foods like this cereal can be a straightforward way to increase daily fiber consumption.
Contributes to Micronutrient Intake
This cereal is fortified with several essential vitamins and minerals, making it a notable source of micronutrients. It provides over 100% of the Daily Value for iron, zinc, Vitamin B12, folate, Vitamin C, and Vitamin A per 100g. These nutrients play crucial roles in various bodily functions, including energy metabolism, immune function, and red blood cell formation. Fortified cereals can be a convenient way to help meet daily requirements for these important vitamins and minerals, especially for individuals with specific dietary needs.
Source of Whole Grains
The primary ingredient in P BRAN FLAKES WHEAT CEREAL is whole grain wheat, indicating that the product retains the bran, germ, and endosperm of the grain. Consuming whole grains is associated with various health benefits, including a reduced risk of heart disease and type 2 diabetes. Whole grains provide complex carbohydrates, which offer a sustained release of energy compared to refined grains. While processed, the inclusion of whole grain wheat is a positive nutritional aspect.
P BRAN FLAKES WHEAT CEREAL scores 53/100 (Decent) on FoodScore, primarily due to its significant added sugar content, which offsets its notable fiber and micronutrient contributions.
How to eat it
Bran flakes cereal is typically consumed as a breakfast food, often with milk and sometimes topped with fruit. A common serving size is 1 cup, which should be considered when evaluating its nutritional impact.
Pair with unsweetened milk or a plant-based alternative to avoid adding more sugar.
Enhance the nutritional profile by adding fresh fruit (berries, sliced banana) and a small handful of nuts or seeds for healthy fats and additional fiber.
Be mindful of portion sizes; a 1-cup serving contributes significantly to daily added sugar and sodium limits.
Consider mixing with a lower-sugar, higher-fiber plain whole-grain cereal to dilute the added sugar content.
Things to keep in mind
P BRAN FLAKES WHEAT CEREAL contains wheat and malted barley syrup, which are sources of gluten. Individuals with celiac disease or gluten sensitivity should avoid this product. The cereal also contains a notable amount of added sugar (15.4g per 100g), primarily from sugar and corn syrup. This level of added sugar may be a concern for individuals monitoring their sugar intake, such as those with diabetes or those aiming to reduce overall sugar consumption. The sodium content is also relatively high at 589.74mg per 100g, which could be a consideration for individuals managing blood pressure. No artificial colors, flavors, or common allergens beyond wheat are explicitly listed.
P BRAN FLAKES WHEAT CEREAL scores 53/100 (Decent) on FoodScore. It offers a good source of fiber and is fortified with many micronutrients like iron and zinc. However, it also contains a notable amount of added sugar and sodium, which can detract from its overall nutritional quality. Its healthfulness depends on individual dietary needs and overall eating patterns.
How does P BRAN FLAKES WHEAT CEREAL compare to other bran cereals?
Compared to plain rolled oats, P BRAN FLAKES WHEAT CEREAL is more processed and contains added sugars and sodium, though it offers more fortified micronutrients. When compared to other branded bran cereals like Kellogg's All-Bran, nutritional profiles can vary in fiber, added sugar, and sodium content. Always check the nutrition facts panel for specific comparisons.
What is 'malted barley syrup' in the ingredient list?
Malted barley syrup is a sweetener derived from barley. It contributes to the overall added sugar content of the cereal. While it provides some flavor, its primary role is as a source of sugar, which impacts the product's nutritional score due to the associated penalties for added sugars.
What is a reasonable portion size for P BRAN FLAKES WHEAT CEREAL?
The declared serving size is 1 cup. To manage added sugar and sodium intake, it's advisable to stick to this portion or even slightly less. Pairing it with other nutrient-dense foods like fruit and nuts can help create a more balanced meal without increasing the cereal portion.
Can P BRAN FLAKES WHEAT CEREAL help with fiber intake?
Yes, P BRAN FLAKES WHEAT CEREAL is an excellent source of fiber, providing 17.9g per 100g. This can significantly contribute to your daily fiber goals, which are important for digestive health. However, consider the added sugar and sodium when incorporating it into your diet for fiber.