All-Bran Vs. Bran Flakes (Which is Best?)

When it comes to having a healthy breakfast, we’re told to opt for high-fiber and high nutrition options, which will set us up for the day.

Health professionals often recommend bran-based cereals such as All-Bran and Bran Flakes, especially if you’ve been told to up your fiber intake, but which cereal offers the most benefits?

In this article, I’ll be comparing bran-based cereals Kellogg’s All-Bran and Bran Flakes head-to-head in various categories to help you make an informed decision on which is the best cereal for you.

Including; comparisons between ingredients, nutrition, and you get to vote in our poll to find out which is your favorite for taste and texture.

Ingredients Comparision

The table below shows a comparison between the ingredients of All-Bran and Bran Flakes, along with added vitamins and minerals.

The main difference between the ingredients of the two kinds of cereal is that All-Bran is made predominately from Wheat Bran, whereas the main ingredient of Bran Flakes is Wholewheat and Wheat Bran.

Both kinds of cereal are fortified with the same types of vitamins and minerals, which are standard additions to most Kellogg’s cereals (Find out more about the amounts of vitamins and minerals per cereal later in this article).

Cereal TypeIngredientsAdded Vitamins & Minerals
Kellogg’s All-BranWheat bran (86%), sugar, barley malt extract, salt.Niacin, iron, vitamin B6, riboflavin, thiamin, folic acid, vitamin D, vitamin B12.
Kellogg’s Bran FlakesWholewheat (59%), wheat
bran (18%), wholewheat flour, sugar, barley
malt extract, glucose syrup, salt, natural flavoring.
Niacin, iron, vitamin B6, riboflavin, thiamin, folic acid, vitamin D, vitamin B12.
bran in a sack

All-Bran Vs. Bran Flakes Nutritional Comparison

Moving onto the nutritional comparison between Kellogg’s All-Bran and Kellogg’s Bran-Flakes for various categories.

To make the most accurate comparison, we need to compare each cereal’s weight for weight because a recommended serving of All-Bran weighs 15g more than a recommended serving of Bran Flakes. I’ve also included the data per serving for information, although they’re different weights.

Best for Calorie Content

The first nutritional comparison is calories per weight of cereal, and the breakfast cereal with the lowest calories between Kellogs All-Bran and Bran Flakes is All-bran.

Weight-for-weight and per 100g of cereal, All-Bran contains 24kcal fewer calories than Bran Flakes.

Per recommend serving All-Bran contains more calories because a serving contains 15g more cereal than a serving of Bran-Flakes.

Cereal TypeCalories Per 100gCalories Per Serving
Kellogg’s All-Bran334kcal150kcal (Per 45g Serving)
Kellogg’s Bran Flakes358kcal107kcal (Per 30g Serving)

Best for Carbohydrate Content

When comparing carbohydrates, neither cereal can be considered a low-carb breakfast option. Still, if this is something you need to consider, All-Bran contains less carbohydrate per 100g of cereal and is the lower-carb option.

Cereal TypeCarbohydrates Per 100gCarbohydrates Per Serving
Kellogg’s All-Bran48g22g (Per 45g Serving)
Kellogg’s Bran Flakes65g20g (Per 30g Serving)

Best for Sugar Content

Considering that both All-Bran and Bran Flakes are marketed as healthy options while making this comparison, I was surprised by the amount of sugar they contain, especially because many people choose to add a sprinkle of extra sugar to their cereal.

Weight-for-weight, the lower sugar option between All-Bran and Bran Flakes is Bran Flakes, which contains 14g of Sugar compared to All-Bran, which has 18g per 100g.

Cereal TypeSugars Per 100gSugars Per Serving
Kellogg’s All-Bran18g8.1g (Per 45g Serving)
Kellogg’s Bran Flakes14g4.2g (Per 30g Serving)

Best for Protein Content

If a cereal with a higher protein content is important for you, the cereal with the most protein per weight is Bran Flakes, with 17g of protein per 100g compared to All-Bran, which contains 14g.

Cereal TypeProtein Per 100gProtein Per Serving
Kellogg’s All-Bran14g6.3g (Per 45g Serving)
Kellogg’s Bran Flakes17g5.1g (Per 30g Serving)

Best for Fat Content

When it comes to fat content, both kinds of cereals are low in fat and saturated fat, but the cereal with the lowest amount of fat is Bran Flakes, with only 2.2g of fat per 100g.

It’s important to note that neither cereals have fatty ingredients, suggesting the fat comes from natural fats found in whole grains, which could be considered good fats.

The tables below show the fat and saturated fat content per 100g of cereal as well as per recommended serving:

Per 100g

Cereal TypeFat Per 100gSaturated Fat per 100g
Kellogg’s All-Bran3.5g0.7g
Kellogg’s Bran Flakes2.2g0.4g

Per Recommended Serving

Cereal TypeFat Per ServingSaturated Fat per Serving
Kellogg’s All-Bran (Per 45g Serving)1.6g0.3g
Kellogg’s Bran Flakes (Per 30g Serving)0.7g0.1g

Best for Fiber Content

The next category and probably one of the most important for many consumers is fiber content. Many people eat a high-fiber cereal for breakfast to get towards their recommended fiber intake for the day.

When it comes to All-Bran and Bran Flakes, although both kinds of cereal are high in fiber, All-Bran is the clear winner with 27g of fiber per 100g compared to 17g in Bran Flakes.

Cereal TypeDietary Fibre Per 100gDietary Fibre per Serving
Kellogg’s All-Bran27g12g (Per 45g Serving)
Kellogg’s Bran Flakes17g5.1g (Per 30g Serving)

Best for Vitamins/Minerals

Both Kellogg’s All-Bran and Bran Flakes are fortified with vitamins and minerals to help consumers get closer to their daily recommended values of key nutrients.

Although both kinds of cereal are fortified with the same nutrients, the levels of these nutrients differ between the two.

The cereal with higher levels of most nutrients is Bran Flakes, although All-Bran is slightly higher in Folic Acid and Iron.

Vitamin/Mineral TypeVitamin/Mineral Amount
per 100g of All-Bran
Vitamin/Mineral Amount
per 100g of Bran-Flakes
Vitamin D6.3mcg *8.4mcg
Thiamin (Vitamin B1)0.69mg *0.91mg
Riboflavin (Vitamin B2)0.88mg1.2mg
Niacin10mg13mg
Vitamin B60.88mg1.2mg
Folic Acid250mcg1.66mcg
Vitamin B121.6mcg2.1mcg
Iron8.8mg8mg

*mcg = microgram (1000th of a milligram) / mg = milligram (1000th of a gram)

Best for Flavor/Texture

Because both kinds of cereal are bran-based, they have a similar texture and flavor but which is best is a subjective question that is down to the individual.

To get a public opinion from a broad demographic, we’ve put together a poll so our readers can choose their favorite, and we can build a picture on which is deemed best for flavor.

Please take part in our poll (no personal information required) to tell us your favorite and to reveal the public favorite so far.

Which do you prefer?

Best for Price

At the time of writing this article (in March 2022), the average price of a 750g box of Kellogg’s Bran Flakes and a 750g box of All-Bran in the UK are both £3.00.

Based on this information, weight-for-weight, both kinds of cereal cost the same amount.

Overall Winner

We’ve now compared calories, nutritional information, and cost, and the winner of the best cereal in most categories is – Bran Flakes.

Compared to All-Bran, Bran Flakes are lowest in calories, carbs, Sugar, and Fat while being the highest in protein, vitamins, and minerals.

It’s important to note that while Bran Flakes is the winner of most categories, All-Bran contains a substantial amount of fiber which is important for many consumers who choose it as a breakfast cereal.

Which cereal is best for you depends on what is most important to you and your diet, and hopefully, the information in this article can help you make an informed choice based on a fair comparison.

Comparison CategoryWinner (All-Bran or Bran Flakes)
Best for Calorie ContentAll-Bran
Best for Carbohydrate ContentAll-Bran
Best for Sugar ContentBran Flakes
Best for Protein ContentBran Flakes
Best for Fat ContentBran Flakes
Best for Fiber ContentAll-Bran
Best for Vitamins/MineralsBran Flakes
Best for PriceJoint Winners
Overall WinnerBran Flakes

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I hope this article has helped you to find the information you were looking for; you might also find the following articles helpful too:

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References Used for this Article

To ensure the nutritional information used in this article is accurate, I have used data from both the original producers and the USDA; the links below contain the source information:

Kellogg’s All-Bran Manufacturer Nutritional Information

Kellogg’s Bran Flakes Manufacturer Nutritional Information