🧪 Nutrition Facts
- Calories 109.9
- Total Fat 0.5 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 200.1 mg
- Potassium 169.9 mg
- Total Carbohydrate 24.0 g
- Dietary Fiber 5.0 g
- Sugars 5.0 g
- Protein 3.0 g
- Vitamin A 500.0 IU
- Vitamin B-12 1.5 µg
- Vitamin B-6 0.5 mg
- Vitamin C 6.0 mg
- Vitamin D 40.0 IU
- Vitamin E 0.0 mg
- Calcium 0.0 mg
- Copper 0.2 mg
- Folate 0.0 µg
- Iron 9.0 mg
- Magnesium 60.0 mg
- Manganese 0.0 mg
- Niacin 5.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 149.9 mg
- Riboflavin 0.4 mg
- Thiamin 0.3 mg
- Zinc 3.7 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Bran and Whole Grain Wheat Flakes contains 109.9 calories per serving (1 Serving (29.0g)), a moderate amount that fits easily into most daily calorie goals. Carbohydrates are the primary energy source at 24.0g per serving (85.3% of calories), with a good 5.0g of dietary fiber. It contains 9.0mg of iron (50% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Whole Grain Wheat, Wheat Bran, Sugar, High Fructose Corn Syrup, Salt, Malt Extract, Annatto Color, Vitamin C (sodium Ascorbate), Reduced Iron, Vitamin a Palmitate, Turmeric (for Color), Niacin (niacinamide), Zinc (zinc Oxide), Vitamin B6 (pyridoxine Hydrochloride), Vitamin B12, Vitamin D, Folate (folic Acid), Vitamin B2 (riboflavin), Vitamin B1 (thiamin Mononitrate).
🔬 Ingredient Analysis
Fortification / Enrichment Agents: Reduced Iron, Niacinamide, Niacin, Riboflavin, Pyridoxine Hydrochloride, Folic Acid, Folate, Vitamin A Palmitate, Zinc Oxide, Sodium Ascorbate
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Bran and Whole Grain Wheat Flakes — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Bran and Whole Grain Wheat Flakes contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 109.9 kcal | 5.5% |
| Total Fat | 0.5 g | 1% |
| Sodium | 200.1 mg | 9% |
| Total Carbohydrate | 24.0 g | 9% |
| Dietary Fiber | 5.0 g | 18% |
| Total Sugars | 5.0 g | 10% |
| Protein | 3.0 g | 6% |
| Vitamin A | 500.0 IU | 10% |
| Vitamin C | 6.0 mg | 7% |
| Vitamin D | 40.0 IU | 5% |
| Thiamin (B-1) | 0.29 mg | 24% ✅ |
| Riboflavin (B-2) | 0.43 mg | 33% ✅ |
| Niacin (B-3) | 5.0 mg | 31% ✅ |
| Vitamin B-6 | 0.50 mg | 29% ✅ |
| Vitamin B-12 | 1.50 µg | 62% ✅ |
| Iron | 9.0 mg | 50% ✅ |
| Potassium | 169.9 mg | 4% |
| Magnesium | 60.0 mg | 14% |
| Phosphorus | 149.9 mg | 12% |
| Zinc | 3.7 mg | 34% ✅ |
| Copper | 0.16 mg | 18% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Bran and Whole Grain Wheat Flakes accounts for 5.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 85.3% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 109.9 calories in Bran and Whole Grain Wheat Flakes? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 8.3 min |
| Walking: 17 minutes per mile | 19.0 min |
| Cycling (Low Intensity) | 12.0 min |
| HIIT | 10.2 min |
| Roller Blading | 11.6 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Bran and Whole Grain Wheat Flakes
Is Bran and Whole Grain Wheat Flakes good for weight loss?
At about 110 calories per serving with 5g of fiber, this cereal can support weight loss when part of a controlled diet. The high fiber content promotes satiety, which may help reduce overall calorie intake throughout the day.
How does the fiber in Bran and Whole Grain Wheat Flakes support digestion?
With 5g of fiber per serving, this cereal supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. The combination of whole grain wheat and wheat bran provides both soluble and insoluble fiber, which work together to maintain digestive function.
Is Bran and Whole Grain Wheat Flakes a good snack for kids?
Kids may enjoy the mild sweetness from the 5g of sugar per serving, though it's moderate compared to many children's cereals. The fortification with iron, B vitamins, and vitamin D makes it nutritionally solid for growing bodies.
What diets does Bran and Whole Grain Wheat Flakes suit?
This cereal works well for heart-healthy diets due to its whole grain base and high fiber content. It's also suitable for vegetarian and vegan diets, and fits into general balanced eating plans.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
