Bran Flakes
✓
Cup45 g

Calories in 1 cup (45 g)
147.2 calories, 9.9 from fat
 
Carbs
36.7 g
 
Proteins
4.6 g
 
Fat
1.1 g
 
Sat. Fat
0.2 g

KEY FACTS

(learn about health benefits or risks)
  • Bran Flakes have high calorie density - this means that the amount of calories you are getting from an ounce is high (0.12 cal/oz).
  • Rich in vitamins and minerals (152.4%/cal) - a good source of Vitamin B12 (helps prevent Alzheimer's disease), Vitamin C (protects against immune system deficiencies), Iron (important in regulating body temperature), Vitamin B6 (reduces the risk of heart attack), Zinc (improves the senses of taste and smell), Vitamin E (plays a role in preventing strokes and cataracts), Vitamin A (helps prevent infectious diseases and vision problems), Phosphorus (helps provide effective digestion), Magnesium (helps you to get bigger and stronger muscles), Copper (reduces the symptoms of arthritis), Selenium (helps the regulation of hormones in the body) and Potassium (helps reduce the risk of heart diseases and hypertension).
  • Bran Flakes contain a high amount of risky components that may include saturated fat, sodium and sugars (0.04%/oz).
  • Good source of proteins (20% of DV/100g), fiber (69% of DV/100g) and relatively high in carbs (27% of DV/100g)!
Calories Nutrition Risky Content
High
Density
(3.3 cal/g)
High
Density
(152.4 %/cal)
High
Density
(1 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
9%
Protein
12%
Carbs
31%
Fiber
2%
Fat
1%
Saturated Fat
0%
Cholesterol
14%
Sodium
29%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

Great source of Vitamin B12

Helps you to get a good night's sleep; Helps prevent Alzheimer's disease.

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Iron

Plays a key role in providing strength to the immune system; Aids in transporting oxygen to the body cells.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Bran Flakes

Serving Size: cup (45g)

* Amount Per Serving
Calories 147.2 cal
Calories from Fat 9.9 cal
% Daily Value
Total Fat 1.1 g 1.7%
Saturated Fat 0.2 g 0.9%
Cholesterol 0 mg 0%
Sodium 327.6 mg 13.6%
Total Carbohydrate 36.7 g 12.2%
Dietary Fiber 7.8 g 31.1%
Sugars (Added) 8.6 g 28.5%
Protein 4.6 g 9.2%
 
Vitamins
Vitamin A 1164 IU 23.3%
Vitamin B6 3.1 mg 155.3%
Vitamin B12 18.6 mcg 310.5%
Vitamin C 93.2 mg 155.3%
Vitamin D 1.6 mcg 0.4%
Vitamin E 20.5 mg 68.3%
Vitamin K 0.6 mcg 0.8%
 
Minerals
Calcium (Ca) 23.4 mg 2.3%
Copper (Cu) 0.2 mg 11.3%
Iron (Fe) 27.9 mg 155.3%
Magnesium (Mg) 62.1 mg 15.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 233.1 mg 6.7%
Phosphorus (P) 232.7 mg 23.3%
Selenium (Se) 4.7 mcg 6.8%
Zinc (Zn) 23.3 mg 155.1%