Bran cereal nutrition: calories, carbs, GI, protein, fiber, fats
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original
*all the values are displayed for the amount of 100 grams
Top nutrition facts for Bran cereal
| Calories ⓘ Calories for selected serving | 259 kcal |
|
Glycemic index ⓘ
Source: The mean GI of 3 types of bran flakes. https://www.sciencedirect.com/science/article/pii/S0002916522004944
The GI of high fiber bran cereal is 43.
Check out our Glycemic index chart page for the full list.
|
63 (medium) |
| Glycemic load ⓘ Glycemic Load (GL) is a metric that measures both the quality (Glycemic Index) and quantity of carbohydrates in a specific serving of food to estimate its impact on blood sugar levels. It is calculated as: (GI × Carbs in grams) / 100. | 9 (low) |
| Insulin index ⓘ The insulin index of foods demonstrates how much a food increases the insulin level in the blood, in the first two-hour period after consumption. | 32 ⓘ https://www.researchgate.net/publication/13872119 - The insulin index of All-Bran cereal. |
| Net carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 45 g |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 0.5 cup (1 NLEA serving) (31 g) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 13.1 (acidic) |
| Oxalates | 142 mg ⓘ https://www.researchgate.net/publication/263735040 |
Vitamin B-12, added ⓘHigher in Vitamin B-12, added content than 99% of foods
Manganese ⓘHigher in Manganese content than 99% of foods
Magnesium ⓘHigher in Magnesium content than 99% of foods
Folate, DFE ⓘHigher in Folate, DFE content than 99% of foods
Vitamin B1 ⓘHigher in Vitamin B1 content than 99% of foods
Bran cereal calories (kcal)
| Calories for different serving sizes of bran cereal | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 259 |
Extra Nutrition facts for Bran cereal
| Protein per 100 calories ⓘ Shows how many grams of protein you get from 100 calories of this food, calculated as (protein in g ÷ calories) × 100. | 5.1 g |
| Calories per 10 g protein ⓘ Shows how many calories you need to eat from this food to get 10 g of protein, calculated as (calories ÷ protein in g) × 10. | 197 kcal |
| Weight per 100 calories ⓘ Shows how many grams of this food equal 100 kcal—higher grams mean a larger portion for the same calories. | 39 g |
| Unsaturated / Saturated Fat ratio ⓘ (monounsaturated + polyunsaturated) / saturated, ≥2 broadly recommended by major guidelines for heart health | 2.6 |
Bran cereal Glycemic index (GI)
Source:
The mean GI of 3 types of bran flakes. https://www.sciencedirect.com/science/article/pii/S0002916522004944
The GI of high fiber bran cereal is 43.
Check out our Glycemic index chart page for the full list.
Bran cereal Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
1566µg of 900µg
174%
Vitamin E:
3.6mg of 15mg
24%
Vitamin D:
13µg of 20µg
65%
Vitamin C:
60mg of 90mg
67%
Vitamin B1:
6.8mg of 1mg
568%
Vitamin B2:
8.1mg of 1mg
625%
Vitamin B3:
44mg of 16mg
278%
Vitamin B5:
3.2mg of 5mg
64%
Vitamin B6:
36mg of 1mg
2769%
Folate:
3930µg of 400µg
983%
Vitamin B12:
56µg of 2µg
2350%
Vitamin K:
16µg of 120µg
13%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 26%
13.1 g of 50 g
13.1 g (26% of DV )
Fats:
Daily Value: 8%
4.9 g of 65 g
4.9 g (8% of DV )
Carbs:
Daily Value: 25%
74.2 g of 300 g
74.2 g (25% of DV )
Water:
Daily Value: 0%
2.1 g of 2,000 g
2.1 g (0% of DV )
Other:
5.6 g
5.6 g
Protein quality breakdown
Tryptophan:
660mg of 280mg
236%
Threonine:
1140mg of 1,050mg
109%
Isoleucine:
1050mg of 1,400mg
75%
Leucine:
2100mg of 2,730mg
77%
Lysine:
1050mg of 2,100mg
50%
Methionine:
510mg of 1,050mg
49%
Phenylalanine:
1440mg of 1,750mg
82%
Valine:
1560mg of 1,820mg
86%
Histidine:
840mg of 700mg
120%
Fat type information
Saturated fat:
1.1 g
Monounsaturated fat:
0.89 g
Polyunsaturated fat:
2 g
Carbohydrate type breakdown
Starch:
22 g
Sucrose:
13 g
Glucose:
1.1 g
Fructose:
0.36 g
Lactose:
0 g
Maltose:
1.1 g
Galactose:
0 g
Fiber content ratio for Bran cereal
Sugar:
16 g
Fiber:
29 g
Other:
29 g
All nutrients for Bran cereal per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 522µg | 58% | 3% | |
| Calories | 259kcal | 13% | 37% |
5.5 times more than Orange
|
| Protein per 100 calories | 5.1g | N/A | 45% | |
| Calories per 10 g protein | 197kcal | N/A | 52% | |
| Weight per 100 calories | 39g | N/A | 64% | |
| Protein | 13g | 31% | 37% |
4.7 times more than Broccoli
|
| Fats | 4.9g | 8% | 52% |
6.8 times less than Cheese
|
| Unsaturated / Saturated Fat ratio | 2.6 | N/A | 32% | |
| Vitamin C | 20mg | 22% | 10% |
2.7 times less than Lemon
|
| Carbs | 74g | 25% | 8% |
2.6 times more than Rice
|
| Net carbs | 45g | N/A | 21% |
1.2 times less than Chocolate
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D* | 170 IU | 21% | 2% |
2 times more than Egg
|
| Vitamin D | 4.3µg | 22% | 2% |
2 times more than Egg
|
| Magnesium | 362mg | 86% | 1% |
2.6 times more than Almonds
|
| Calcium | 389mg | 39% | 4% |
3.1 times more than Milk
|
| Potassium | 1020mg | 30% | 3% |
6.9 times more than Cucumber
|
| Iron | 18mg | 220% | 3% |
6.8 times more than Beef broiled
|
| Sugar | 16g | N/A | 14% |
1.7 times more than Coca-Cola
|
| Fiber | 29g | 117% | 1% |
12.2 times more than Orange
|
| Copper | 1mg | 116% | 3% |
7.3 times more than Shiitake
|
| Zinc | 12mg | 113% | 2% |
2 times more than Beef broiled
|
| Starch | 22g | 9% | 5% |
1.4 times more than Potato
|
| Phosphorus | 1150mg | 164% | 1% |
6.3 times more than Chicken meat
|
| Sodium | 258mg | 11% | 37% |
1.9 times less than White bread
|
| Vitamin E | 1.2mg | 8% | 12% |
1.2 times less than Kiwi
|
| Selenium | 9.4µg | 17% | 42% | |
| Manganese | 7.4mg | 322% | 1% | |
| Vitamin B1 | 2.3mg | 189% | 1% |
8.5 times more than Pea raw
|
| Vitamin B2 | 2.7mg | 208% | 1% |
20.8 times more than Avocado
|
| Vitamin B3 | 15mg | 93% | 3% |
1.5 times more than Turkey meat
|
| Vitamin B5 | 1.1mg | 21% | 9% |
1.1 times less than Sunflower seeds
|
| Vitamin B6 | 12mg | 923% | 1% |
100.8 times more than Oats
|
| Vitamin B12 | 19µg | 783% | 1% |
26.9 times more than Pork
|
| Vitamin K | 5.2µg | 4% | 16% |
19.5 times less than Broccoli
|
| Trans fat | 0g | N/A | 100% |
N/A
|
| Folate | 1310µg | 328% | 1% |
21.5 times more than Brussels sprouts
|
| Saturated fat | 1.1g | 6% | 56% |
5.4 times less than Beef broiled
|
| Choline | 49mg | 9% | 20% | |
| Monounsaturated fat | 0.89g | N/A | 59% |
11 times less than Avocado
|
| Polyunsaturated fat | 2g | N/A | 24% |
23.6 times less than Walnut
|
| Tryptophan | 0.22mg | 0% | 20% |
1.4 times less than Chicken meat
|
| Threonine | 0.38mg | 0% | 35% |
1.9 times less than Beef broiled
|
| Isoleucine | 0.35mg | 0% | 38% |
2.6 times less than Salmon raw
|
| Leucine | 0.7mg | 0% | 37% |
3.5 times less than Tuna Bluefin
|
| Lysine | 0.35mg | 0% | 39% |
1.3 times less than Tofu
|
| Methionine | 0.17mg | 0% | 37% |
1.8 times more than Quinoa
|
| Phenylalanine | 0.48mg | 0% | 35% |
1.4 times less than Egg
|
| Valine | 0.52mg | 0% | 35% |
3.9 times less than Soybean raw
|
| Histidine | 0.28mg | 0% | 34% |
2.7 times less than Turkey meat
|
| Fructose | 0.36g | 0% | 10% |
16.4 times less than Apple
|
| Caffeine | 0mg | 0% | 100% | |
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
| Omega-6 - Eicosadienoic acid | 0g | N/A | 100% |
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 259
% Daily Value*
7.5%
Total Fat
4.9g
5%
Saturated Fat 1.1g
0
Trans Fat
0g
0
Cholesterol 0mg
11%
Sodium 258mg
25%
Total Carbohydrate
74g
117%
Dietary Fiber
29g
Total Sugars 0g
Includes ? g Added Sugars
Protein
13g
Vitamin D
170mcg
21%
Calcium
389mg
39%
Iron
18mg
220%
Potassium
1020mg
30%
*
The % Daily Value (DV) 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.
Health checks
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
Bran cereal nutrition infographic
Infographic link