Product HUB

Categories

Compare products

Top products

Home

Cereals and breakfast foods

Bran Flakes

Bran Flakes — Nutrients, Health Benefits, and Shopping Tips

Bran flakes photo

Listonic Team

September 4, 2024

Rich in fiber and often fortified with essential vitamins, bran flakes are a nutritious choice for breakfast. Delve into their health advantages, learn how to select the best products, and discover storage tips to keep them fresh and crunchy.

Nutrients

Check the detailed nutritional values of bran flakes, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 334 kcal

Nutrients per: 100 g% Daily Value*
Carbs74 g26.91%
Fiber15 g53.57%
Sugars20 g40%
Glycemic Index74 -
Protein9 g18%
Sodium644 mg28%
Total Fat3 3.85%

*The % of 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.

Among other things, here's what makes bran flakes stand out:

15 g

✅ High Fiber Content

3 g

🥕 Low Fat Content

Key takeaways

😋
Bran flakes can help improve digestion and lower cholesterol levels.
📦
Store bran flakes in an airtight container in a cool, dry place. They can be kept for up to six months. Check the expiration date on the packaging for optimal freshness.

Health benefits

Learn how bran flakes can be part of a nutritious breakfast, promoting vitality and balance.
  • High in fiber, promoting digestive health and regular bowel movements, and helping to maintain a healthy gut microbiome.
  • Supports heart health by helping to lower cholesterol levels and reduce the risk of heart disease.
  • Provides sustained energy from complex carbohydrates, making it a nutritious breakfast option.
  • Contains essential vitamins and minerals such as B vitamins, iron, and magnesium, which support overall health and well-being.

Health risks

Learn about the possible health risks and concerns associated with bran flakes.
  • High fiber content which can cause digestive discomfort such as bloating, gas, or diarrhea when consumed in large quantities, especially if not accustomed to high-fiber foods.
  • Added sugars in some commercial brands, contributing to increased calorie intake, weight gain, and potential blood sugar spikes.
  • Phytic acid content which can inhibit the absorption of certain minerals, potentially leading to deficiencies if bran flakes are consumed excessively.
  • Potential gluten content which makes it unsuitable for individuals with celiac disease or gluten sensitivity, potentially causing digestive discomfort and other health issues.
Conversion widget image

Add bran flakes to your digital grocery list!

How to choose bran flakes

Bran flakes should be crisp and mostly free of powdery residue. The ingredients list should be short, focusing on whole grains and minimal added sugar. Seek products enriched with additional vitamins and minerals for enhanced nutritional value.

Avoid bran flakes that appear crushed or are excessively dusty, indicating poor handling and storage. Also, avoid those high in sugar or containing artificial ingredients, which diminish the health benefits of bran.

How to choose bran flakes

How to store bran flakes

Bran flakes should be stored in an airtight container in a cool, dry place. Keeping them in their original packaging inside a sealed container helps maintain freshness. Properly stored, bran flakes can last several months.

Humidity and air exposure can make bran flakes stale, so these conditions should be avoided. Storing them near strong-smelling foods is not advisable, as they can absorb odors. Regularly checking for moisture ensures the flakes remain crisp and fresh.

✅ Extra Tip

To keep your bran flakes extra crisp, consider adding a small packet of desiccant (like those found in new shoes or vitamin bottles) to the container; this will help absorb any moisture that could make the flakes go stale.

How long do they last?

Bran flakes can last for 6-12 months when stored in an airtight container in a cool, dry place. Once opened, it's best to consume them within 3-6 months for optimal freshness. Proper storage away from moisture helps maintain their crunchiness.

What to do with leftovers?

Leftover bran flakes can be used in a variety of recipes. Crush them and use as a coating for fried chicken or fish for a crispy, nutritious crust. Bran flakes can also be added to smoothies for a fiber boost or mixed into yogurt for a crunchy topping.

Use bran flakes in baking, where they can be added to muffins, cookies, or pancakes for extra texture and nutrition. They are also great in homemade granola or granola bars, adding a hearty crunch. If you have a lot of bran flakes, consider using them as a topping for casseroles or baked dishes, where they add a golden, crispy layer. Bran flakes can also be blended into a bran muffin mix or used as a topping for fruit crisps or cobblers.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How bran flakes support specific health conditions

Bran flakes are a high-fiber cereal that supports digestive health by aiding in regular bowel movements and preventing constipation. Their fiber content also promotes heart health by lowering cholesterol levels. Additionally, bran flakes can help with weight management by providing a feeling of fullness, reducing overall calorie intake. Their low glycemic index makes them beneficial for blood sugar control.

Discover products from other categories