Bran flakes
Packaged product Breakfast Cereals True goodness
Bran flakes contains 306 kcal per 100 g. A serving, 36 g (36 g) provides about 110 kcal.
Roughly 86% of its calories come from carbohydrates, with 7% from fat and 7% from protein (estimated with general energy factors).
That is less energy than the typical item in breakfast cereals on FoodFactly, where the median is 400 kcal per 100 g across 7,916 products.
100 g provides 137% of the Daily Value for iodine, 32% of the Daily Value for manganese and 21% of the Daily Value for copper.
The values are as declared on the product label and entered by Open Food Facts contributors.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 306 kcal | |
| Total fat L | 2.8 g | 4% |
| Saturated fat L | 0 g | 0% |
| Trans fat L | 0 g | |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 125 mg | 5% |
| Total carbohydrates L | 72.2 g | 26% |
| Dietary fiber L | 13.9 g | 50% |
| Total sugars L | 8.3 g | |
| Added sugars L | 8.3 g | 17% |
| Protein L | 5.6 g | 11% |
| Vitamin A L | 0 µg | 0% |
| Vitamin C L | 0 mg | 0% |
| Vitamin D L | 0 µg | 0% |
| Vitamin E L | 0.13 mg | 0.8% |
| Thiamin (B1) L | 0.003 mg | 0.3% |
| Riboflavin (B2) L | 0.002 mg | 0.1% |
| Niacin (B3) L | 0.063 mg | 0.4% |
| Pantothenic acid (B5) L | 0.001 mg | 0% |
| Vitamin B6 L | 0.12 mg | 7% |
| Folate (B9) L | 0.51 µg | 0.1% |
| Vitamin B12 L | 0 µg | 0% |
| Calcium L | 0 mg | 0% |
| Iron L | 0 mg | 0% |
| Magnesium L | 32.4 mg | 8% |
| Phosphorus L | 97.1 mg | 8% |
| Potassium L | 75 mg | 2% |
| Zinc L | 1.2 mg | 11% |
| Copper L | 0.19 mg | 21% |
| Manganese L | 0.75 mg | 32% |
| Selenium L | 0.18 µg | 0.3% |
| Iodine L | 205 µg | 137% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 7%
- Carbohydrates 86%
- Fat 7%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein5.6 gin the lowest quarter of breakfast cereals (median 9.3 g)
- Fiber13.9 gin the top quarter of breakfast cereals (median 7.1 g)
- Sugars8.3 gin the lowest quarter of breakfast cereals (median 18.2 g)
- Fat2.8 gin the lowest quarter of breakfast cereals (median 11.2 g)
- Saturated fat0 gin the lowest quarter of breakfast cereals (median 1.9 g)
- Sodium125 mgbelow the median for breakfast cereals (median 149 mg)
- Protein per 100 kcal1.8 gprotein density, useful for comparing foods with different calorie levels
- Water9.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (1)
| Starch L | 56.9 g |
|---|
Carotenoids (1)
| Beta-carotene L | 1.5 µg |
|---|
Other components (2)
| Water L | 9.8 g |
|---|---|
| Alcohol L | 0 g |
Product details
- Brand
- True goodness
- Barcode
- 0708820734128
- Quantity
- 13.5 oz
- Label serving
- 36 g
- Category
- Breakfast Cereals
- Nutri-Score
- A as computed by Open Food Facts
- NOVA group
- 3 processing level (1 to 4), as classified by Open Food Facts
Similar products
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cinnamon Toast Keto Friendly Cereal Catalina Crunch | 306 | 30.6 g | 38.9 g | 13.9 g |
| Bran Flakes imp Post | 306 | 11.1 g | 80.6 g | 2.8 g |
| Dark Chocolate Protein Cereal Catalina Crunch | 306 | 30.6 g | 38.9 g | 16.7 g |
| Cinnamon Toast Protein Cereal Catalina Crunch | 306 | 30.6 g | 38.9 g | 13.9 g |
| Fruity Protein Cereal Catalina Crunch | 306 | 30.6 g | 38.9 g | 13.9 g |
| Chocolate Peanut Butter Protein Cereal Catalina Crunch | 306 | 30.6 g | 38.9 g | 13.9 g |
| Honey Graham Flavored Protein Cereal Catalina Crunch | 306 | 30.6 g | 38.9 g | 13.9 g |
| Muesli Abricot Sweet Switch | 305 | 10 g | 66 g | 5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Bran flakes?
100 g of Bran flakes has 306 kcal. Serving, 36 g (36 g): about 110 kcal.
How much protein is in Bran flakes?
Bran flakes contains 5.6 g of protein per 100 g (11% of the 50 g Daily Value), or 2 g in serving, 36 g (36 g). About 7% of its calories come from protein. Compared with other breakfast cereals, that is in the lowest quarter (median 9.3 g).
How many carbs are in Bran flakes?
Bran flakes has 72.2 g of total carbohydrates per 100 g, including 13.9 g of fiber and 8.3 g of sugars. Label conventions differ: in the EU and some other regions carbohydrates are declared without fiber.
How much fat is in Bran flakes?
Bran flakes contains 2.8 g of fat per 100 g, of which 0 g is saturated (0% of the Daily Value).
What vitamins and minerals does Bran flakes contain?
Per 100 g, the most notable amounts relative to the Daily Value are iodine (137% DV), manganese (32% DV), copper (21% DV) and zinc (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Bran flakes?
100 g contains 125 mg of sodium, 5% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From Open Food Facts, record dated March 4, 2026. FoodFactly last checked it on November 8, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- Open Food Facts, record 0708820734128. License: ODbL 1.0 (Open Food Facts). Source record dated March 4, 2026. Imported November 8, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
Product data from Open Food Facts, made available under the Open Database License. Values are as declared on the label; labels can change over time, so check the package you have.
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.