1 cup (medium) of Kellogg's Bran Flakes (40 g) has 133 calories. That works out to 332 calories per 100 g. It contains 24.8 g of carbs, 4 g of protein, 0.8 g of fat and 6.8 g of fiber. Its 1.4 mg of Manganese covers 59% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.

Kellogg's Bran Flakes Nutrition Facts

Selected: 100 g

332

KCAL / 100G

Carbs

62g

· 23% DV

Protein

10g

· 20% DV

Fat

· 3% DV

Fiber

17g

· 61% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 81% · Protein 13% · Fat 6%

Kellogg's Bran Flakes Vitamins & Minerals

Vitamins

0.85mg · 65% DV

0.75mg · 63% DV

10mg · 63% DV

B12

1.25µg · 52% DV

Minerals

Manganese

3mg · 130% DV

Phosphorus

390mg · 56% DV

Iron

8mg · 44% DV

Selenium

20µg · 36% DV

How Nutritious Is Kellogg's Bran Flakes?

Nutrient density

High

63/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

52/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Kellogg's Bran Flakes Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Kellogg's Bran Flakes

To burn the 332 calories in 100 g:

🚶

82min

Walking (5 km/h)

🏃

34min

Running (8 km/h)

🚴

45min

Cycling

🏊

39min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Kellogg's Bran Flakes Processed?

NOVA 4

Ultra-Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Kellogg's Bran Flakes Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Kellogg's Bran Flakes Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Kellogg's Bran Flakes Fat Profile

SATURATED

0.4g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.8g

⚖️

Omega 6:3 ratio 9:1

Above the ideal 4:1 (9:1).

Compare Kellogg's Bran Flakes

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Kellogg's Bran Flakes vs Tantuni122 kcal more per 100 g

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Kellogg's Bran Flakes vs Chicken Wrap137 kcal more per 100 g

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Kellogg's Bran Flakes vs Protein Bar18 kcal fewer per 100 g

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Foods Similar to Kellogg's Bran Flakes

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026