A nutritious breakfast is important to start your day off right by jumpstarting your metabolism and giving you energy. Bran flakes are a popular choice for a quick breakfast, but are they a healthy choice?
The following summarizes the findings of a study on the health benefits of bran flakes. Several popular brands of bran flakes were analyzed for their nutritional content. The results showed that bran flakes can provide a healthy start to your day. Some brands of bran flakes are healthier than others, so it is important to choose the right brand if you want to get the most benefits.
What are the main ingredients of bran flakes?
While bran flake brands may have different ingredients, they all have whole wheat as the main ingredient.
Look for the word “whole” when choosing wheat, as it means the kernel of bran has been left intact. Wholegrain wheat is a healthier choice than refined wheat.
The wheat bran is the layer of the wheat kernel that is on the outside. It is full of minerals and is a good source of fibre. It is used in cereal because it makes the cereal taste sweeter without using any sugar.
One would think that because bran flakes are healthy, the brands would not add sugar to them. However, many brands have added sugar to their bran flakes, which just adds more calories to the cereal.
All of the brands of cereal we researched contained barley malt extract, which is used to improve the flavor and sweeten the cereal's taste.
The brands of bran flake we checked all had some level of salt.
Below is an overview of the vitamins and minerals each brand delivers, along with the ingredients used in the brands we looked at.
| BRAND / SUPERMARKET | MAIN INGREDIENTS | VITAMINS & MINERALS |
| Kellogg’s | Whole wheat (59%), Wheat Bran (18%), Whole meal Flour, Sugar, Glucose Syrup, Barley Malt Flavoring, Salt, Natural Flavor | Niacin, Iron, Vitamin B6, Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin), Folic Acid, Vitamin D, Vitamin B12 |
| Tesco | Whole-wheat (80%), Wheat Bran, Sugar, Barley Malt Extract, Salt | Niacin, Iron, Pantothenic Acid, Thiamin, Vitamin B6, Riboflavin, Folic Acid, Vitamin D, Vitamin B12 |
| Waitrose | Wholegrain wheat (63%), wheat bran (20%), sugar, oat flour, barley malt extract, glucose syrup, salt | Iron, Vitamin E, Antioxidant ascorbyl palmitate and alpha-tocopherol, niacin, Emulsifier mono- and diglycerides of fatty acids, pantothenic acid, Vitamin B12, Vitamin D, Thiamin (B1), folic acid, citric acid, riboflavin, Vitamin B6 |
| Harvest Morn (Aldi) | Wholegrain WHEAT (80%), Wheat bran (20%), Sugar, Malted BARLEY Extract Salt | Niacin, Iron, Pantothenic Acid, Thiamin, Riboflavin, Vitamin B6, Folic Acid, Vitamin B12 |
| Asda | Whole Wheat (80%), Wheat Bran (20%), Sugar, Malted Barley Extract, Salt | Niacin (B3), Iron, Pantothenic Acid (B5), Thiamin (B1), Riboflavin (B2), Vitamin B6, Folic Acid (B9), Vitamin B12 |
| Morrisons | Wheat (80%), Wheat Bran (20%), Sugar, Malted Barley Extract, Salt | Niacin, Iron, Pantothenic Acid (B5), Thiamin (B1), Riboflavin (B2), Vitamin B6, Folic Acid, Vitamin B12 |
The nutritional values of bran flakes
The nutritional values of bran flakes vary depending on the brand you choose.
We looked at the nutritional value of the branded variety and the supermarket's own brand to give a fair comparison.
| BRAND/SUPERMARKET | SUGAR | FIBRE | FAT | PROTEIN | SALT |
| Kellogg’s | 14g | 14g | 2.6g | 12g | 0.68g |
| Tesco | 13.6g | 16.8g | 2.4g | 10.8g | 0.6g |
| Waitrose | 10.8g | 14.6g | 2.5g | 10.6g | 0.68g |
| Harvest Morn (Aldi) | 12g | 16g | 2.7g | 12g | 0.35g |
| Asda | 12g | 16g | 2.7g | 12g | 0.35g |
| Morrisons | 12g | 16g | 2.7g | 12g | 0.35g |
Are bran flakes high in sugar?
Kellogg's Bran Flakes have the highest sugar content of any of the brands researched for this article, at 14 grams per 100 grams. Other brands contain between 10.8 grams and 12 grams.
High sugar foods are those with more than 22.5g of sugar per 100g while low sugar foods have less than 5g of sugar per 100g.
Bran flakes do not have a lot of sugar, but they are not considered a food with high sugar content.
The NHS website recommends up to 30g of sugar a day for an adult—this is roughly seven cubes of sugar.
If you eat 50g of bran flakes, you will have between 5.4g and 7g of sugar, depending on the brand. This is around 20% of the daily recommended sugar intake.
If you only eat bran flakes that are sugary in one day, then you can still have them as long as you are careful about how much you eat.
If you eat a lot of sugary foods during the day, you will consume more sugar than is recommended, and bran flakes will add to that amount.
It is better to choose an unsweetened wholegrain breakfast cereal that contains no added sugar for a healthier alternative. This is especially true if you are trying to lose weight or reduce the amount of sugar you consume.
Choose a bowl of bran flakes for breakfast and add fresh berries for sweetness. This way you'll get one of your five-a-day too!
Are bran flakes a good source of fiber?
Whole wheat cereals are a good source of fiber. Fiber has been shown to Lower the risk of type 2 diabetes and bowel cancer. Fiber is also important for digestion and preventing constipation.
If you want to lose weight and avoid snacking between meals, you should eat foods that are high in fiber. Fiber makes you feel fuller for longer, so you're less likely to eat again soon after a meal.
According to government guidelines, an adult should consume 30g of fiber per day as part of a balanced diet; however, most adults only consume an average of 18g daily.
A 50g portion of bran flakes contains around a quarter of the recommended amount of fiber for an average adult.
To increase your fiber intake, try adding bran flakes to a fat-free yoghurt at lunchtime for extra crunch, or use them as a topping on a fruit pie instead of pastry.
What is the fat content of bran flakes?
The fat content in bran flakes varies depending on the brand, with Tesco's brand having the lowest fat content at 2.4g per 100g.
Bran flakes are often eaten with milk, so the nutritional content of a bowl of bran flakes will change when milk is added.
The fat content of a serving of bran flakes with milk will vary depending on the type of milk used. Full-fat milk will result in a higher fat content, while skimmed milk will produce the lowest fat content.
Protein content in bran flakes
The protein content of the brands we looked at ranges from 10.6% to 12% per 100g.
Protein is important for growing and keeping our body's tissues and muscles healthy, according to the NHS website. An average adult should have 50g of protein each day.
If you eat 50g of bran flakes for breakfast, you will consume 5-6g of protein, not including milk.
You can top your pancakes with some fat-free Greek yogurt to get an extra protein boost.
An overview of the vitamins and minerals in bran flakes
There are many important vitamins and minerals in bran flakes, including Niacin (Vitamin B3). Niacin is important not only for maintaining your nervous system and skin in good condition, but also for helping your body to convert food into energy.
Bran flakes are a fortified cereal that contains added vitamins and minerals to help you meet your recommended daily intakes.
Niacin is not the only form of Vitamin B in bran flakes; in the brands we researched there was also the following present:
- Pantothenic Acid (B5): Helps the body to release energy from food. Prevents fatigue and helps the body withstand stress.
- Thiamin (B1): Helps the body to break down food and release its energy. Vital for the maintenance of a healthy nervous system.
- Riboflavin (B2): This cannot be stored in the body, so a daily intake is needed to maintain skin, eye and nervous system health.
- Vitamin B6: Helps form hemoglobin that carries oxygen around the body. Important for a healthy immune system.
- Vitamin B12: Involved in the production of red blood cells. Necessary for a healthy nervous system. Improves memory and concentration.
- Folic Acid: A ‘man-made’ form of folate, which can help to reduce the risk of birth defects in unborn babies. Necessary for red-cell production and vital for all cell divisions.
The bran flakes we checked all contain iron, which is important for making red blood cells and transporting oxygen around the body.
The iron content of bran flakes varies. For example, Kellogg's bran flakes contain 8.0 mg of iron per 100 g, which is 57% of an adult's recommended daily intake.
If you're looking to up your iron intake, Tesco bran flakes are a great option – they contain 14mg of iron per 100g.
What is the calorie count of bran flakes?
| BRAND/SUPERMARKET | Calories (kcal) per 100 g |
| Kellogg’s | 359 |
| Tesco | 359 |
| Waitrose | 359 |
| Harvest Morn (Aldi) | 356 |
| Asda | 359 |
| Morrisons | 360 |
The calorie content of Corn Flakes and Frosties is slightly higher, at 128kcals and 140kcals respectively. The number of calories in bran flakes, Corn Flakes and Frosties is almost the same. On average, a 30g serving of bran flakes provides 119 kcals, while Corn Flakes and Frosties are slightly higher, at 128kcals and 140kcals respectively.
The calorie count will rise by the following amounts if 100ml of milk is added:
- Whole Milk = 68 kcal
- Semi-Skimmed Milk = 46 kcal
- Skimmed Milk = 35 kcal
If you eat a bowl of bran flakes with skim milk as part of a balanced and healthy breakfast, you are not likely to gain weight.
If you eat large portions of bran flakes as part of an unhealthy diet, then you are more likely to gain weight.
The benefits of bran flakes
- High-fiber cereals such as bran flakes may help with weight loss if consumed in moderation and as part of a healthy, balanced diet.
- A good source of fortified vitamins.
- They are low in saturated fat and high in fiber, so they may help to reduce cholesterol. However, the sugar content means they should not be consumed frequently.
- Fiber found in bran flakes is essential for a healthy digestive system.
If you're looking to reduce your sugar intake, Bran flakes with a little sugar from Waitrose are the best option.
We looked online and found organic varieties of sweeteners that have less sugar than the one we were using.
10 Tips On How To Find The Healthiest Cereals
When looking for the healthiest breakfast cereal, you want a cereal that has:
