OAT BRAN Flakes Cereals Ready-to-eat
Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY
Nutrition Facts
- Total Fat 3 g4%
- Saturated Fat 1 g5%
- Trans Fat 0 g
- Cholesterol 0 mg0%
- Sodium 380 mg17%
- Total Carbohydrate 78 g28%
- Dietary Fiber 8 g29%
- Total Sugars 22 g
- Protein 10 g20%
- Vitamin D 0 µg0%
- Calcium 80 mg6%
- Iron 2,88 mg16%
- Potassium 340 mg7%
100g of Cereals ready-to-eat, OAT BRAN FLAKES contains 380 kcal calories, 10g protein, and 120mg vitamin c per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein11%(40 kcal)
- Carbs82%(312 kcal)
- Fat7%(27 kcal)
Nutrient density
Meets ≥10% Daily Value for 20 of 30 nutrients
High nutrient densityUse OAT BRAN Flakes Cereals Ready-to-eat in your next meal plan
Melio can build a complete week of meals around OAT BRAN Flakes Cereals Ready-to-eat (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Breakfast Cereals
- OAT BRAN Flakes Cereals Ready-to-eat has a potassium-to-sodium ratio of 0.9:1, which is considered poor for blood-pressure support.
- OAT BRAN Flakes Cereals Ready-to-eat contains more vitamin b12 per 100 g than whole cow’s milk — 3 µg vs 1 µg.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 380 kcal | 19% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 10 g | 20% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 78 g | 28% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 3 g | 4% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 8 g | 29% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 22 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 380 mg | 17% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 340 mg | 7% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 80 mg | 6% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 143 mg | 34% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 343 mg | 27% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 2,88 mg | 16% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 2,2 mg | 20% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,32 mg | 35% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 2,9 mg | 126% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 26,5 µg | 48% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 1 g | 5% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 0,7 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 0,9 g | — |
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 0 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 0 mg | 0% |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0 g | — |
| DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid | 0 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 0 µg | 0% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 0 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 120 mg | 133% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0 µg | 0% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 0,53 mg | 4% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 1,8 µg | 2% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,75 mg | 63% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,85 mg | 65% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 10 mg | 63% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,9 mg | 18% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 1 mg | 59% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 200 µg | 50% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 3 µg | 125% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 22,9 mg | 4% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 0 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 0 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 203 µg | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 3,4 g | — |
| Caffeine Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system. | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated38%(1 g)
- Monounsaturated27%(0,7 g)
- Polyunsaturated34%(0,9 g)
Household serving sizes
g- cup (1 NLEA serving)
- 50 g
Frequently asked questions about OAT BRAN Flakes Cereals Ready-to-eat
How many calories in OAT BRAN Flakes Cereals Ready-to-eat?
OAT BRAN Flakes Cereals Ready-to-eat contains 380 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in OAT BRAN Flakes Cereals Ready-to-eat?
OAT BRAN Flakes Cereals Ready-to-eat contains 380 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in OAT BRAN Flakes Cereals Ready-to-eat?
Per 100 grams, OAT BRAN Flakes Cereals Ready-to-eat contains 10 g protein, 78 g carbohydrates, and 3 g total fat.
Is OAT BRAN Flakes Cereals Ready-to-eat good for keto or low-carb?
OAT BRAN Flakes Cereals Ready-to-eat has 78 g carbs per 100 g — typically not a keto or low-carb staple.
Where does OAT BRAN Flakes Cereals Ready-to-eat nutrition data come from?
Nutrition data for OAT BRAN Flakes Cereals Ready-to-eat is sourced from USDA FoodData Central (FDC ID 167725). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/167725/nutrients.
Diet compatibility
- High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
- Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
- High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
- High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
- High vitamin CDelivers at least 20% of the Daily Value for vitamin C per 100 g — an antioxidant that also aids iron absorption.
Foods that pair well with OAT BRAN Flakes Cereals Ready-to-eat
Complementary ingredients from related USDA categories — useful starting points when planning a meal around OAT BRAN Flakes Cereals Ready-to-eat.
3 meal ideas using OAT BRAN Flakes Cereals Ready-to-eat
Starter templates matched to OAT BRAN Flakes Cereals Ready-to-eat's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Fiber-rich breakfast bowl featuring oAT BRAN Flakes Cereals Ready-to-eat
Combine oAT BRAN Flakes Cereals Ready-to-eat with rolled oats, Greek yogurt, and berries for a breakfast that clears 12 g of fiber and keeps you full through the morning.
- Lunch
Balanced lunch plate with oAT BRAN Flakes Cereals Ready-to-eat
Build a plate around oAT BRAN Flakes Cereals Ready-to-eat, a lean protein, and a small serving of whole grains for a lunch that lands within 500–600 kcal.
- Dinner
Fiber-forward dinner featuring oAT BRAN Flakes Cereals Ready-to-eat
Combine oAT BRAN Flakes Cereals Ready-to-eat with brown rice and black beans for a dinner that delivers 15+ g of fiber and a strong potassium-to-sodium ratio.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 167725), accessed 2019-04-01.
Published: 2019-04-01
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Use OAT BRAN Flakes Cereals Ready-to-eat in your next meal plan
Melio can build a complete week of meals around OAT BRAN Flakes Cereals Ready-to-eat (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan