Plain bran flakes cereal

USDA name: Cereal, bran flakes, plain

108 calories in 1 prepackaged single serving (30 g). Per 100 g, protein: 9.7 g, carbohydrates: 75 g, fat: 2.4 g.

Among the other records in Ready-to-eat cereal, lower sugar (=<21.2g/100g), per 100 g: the most fiber of them, and more vitamin C than 95%.

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Serving
1
= 30 g
108KCAL
Where the calories come from

Plain bran flakes cereal, 1 prepackaged single serving

108 calories

  • Protein2.9 g11% of calories
  • Carbs22.5 g83% of calories

    incl. 6.2 g fiber · 4.6 g sugars

  • Fat0.73 g6% of calories

Nutrition Facts

Serving size1 prepackaged single serving (30 g)
Amount per serving
Calories108
% Daily Value*
Total Fat 0.73 g1%
Saturated Fat 0.057 g0%
Cholesterol 0 mg0%
Sodium 176 mg8%
Total Carbohydrate 22.5 g8%
Dietary Fiber 6.2 g22%
Total Sugars 4.6 g
Protein 2.9 g
Vitamin D 1.5 mcg8%
Calcium 5.7 mg0%
Iron 8.4 mg47%
Potassium 36.3 mg1%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

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vitamins

% of the Daily Value in this serving

  • Folate40% 159 µg
  • Thiamin (B1)29% 0.34 mg
  • Niacin (B3)25% 4 mg
  • Vitamin B624% 0.41 mg
  • Riboflavin (B2)23% 0.29 mg
  • Vitamin B1223% 0.54 µg
  • Vitamin C8% 6.9 mg
  • Vitamin D8% 1.5 µg

Little or none: Choline, Vitamin E, Vitamin K, Vitamin A.

minerals

% of the Daily Value in this serving

  • Iron47% 8.4 mg
  • Selenium9% 4.9 µg
  • Sodium8% 176 mg
  • Copper6% 0.052 mg
  • Phosphorus3% 32.4 mg
  • Zinc3% 0.28 mg
  • Magnesium2% 8.7 mg
  • Potassium1% 36.3 mg

Little or none: Calcium.

How it compares

Against other records in Ready-to-eat cereal, lower sugar (=<21.2g/100g), per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Fiber

    Highest of all

    Same value as 0 of 19 other records.

    leastmost

  • Vitamin C

    Higher than 95%

    Same value as 0 of 19 other records.

    leastmost

  • Sodium

    Higher than 74%

    Same value as 0 of 19 other records.

    leastmost

  • Potassium

    Lower than 74%

    Same value as 0 of 19 other records.

    leastmost

  • Calcium

    Lower than 68%

    Same value as 1 of 19 other records.

    leastmost

  • Calories

    Lower than 63%

    Same value as 0 of 19 other records.

    leastmost

Questions

How many calories are in plain bran flakes cereal?
1 prepackaged single serving (30 g): 108 calories; protein: 2.9 g, carbohydrates: 22.5 g, fat: 0.73 g.
How much protein is in plain bran flakes cereal?
9.7 g per 100 g. Its estimated share of calories is 11%, using 4 kcal per gram of protein.
How many net carbs are in plain bran flakes cereal?
54.5 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water8.9 g
Energy361 kcal
Protein9.7 g
Total lipid (fat)2.4 g
Carbohydrate, by difference75 g
Fiber, total dietary20.5 g
Total Sugars15.3 g
Calcium, Ca19 mg
Iron, Fe28.1 mg
Magnesium, Mg29 mg
Phosphorus, P108 mg
Potassium, K121 mg
Sodium, Na585 mg
Zinc, Zn0.93 mg
Copper, Cu0.17 mg
Selenium, Se16.3 µg
Vitamin C, total ascorbic acid23.1 mg
Thiamin1.1 mg
Riboflavin0.98 mg
Niacin13.3 mg
Vitamin B-61.4 mg
Folate, total320 µg
Folic acid302 µg
Folate, food18 µg
Folate, DFE531 µg
Choline, total8.4 mg
Vitamin B-121.8 µg
Vitamin B-12, added1.8 µg
Vitamin A, RAE0 µg
Retinol0 µg
Carotene, beta0 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin14 µg
Vitamin E (alpha-tocopherol)0.22 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)5 µg
Vitamin K (phylloquinone)1 µg
Fatty acids, total saturated0.19 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 14:00 g
SFA 16:00.16 g
SFA 18:00.022 g
Fatty acids, total monounsaturated0.7 g
MUFA 16:10.002 g
MUFA 18:10.68 g
MUFA 20:10.019 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.59 g
PUFA 18:20.49 g
PUFA 18:30.093 g
PUFA 18:40 g
PUFA 20:40 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol0 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2708456, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.