17 Fit Food calories Grains, legumes and flour
Bran flakes calories and nutrition facts
Bran flakes: 360 kcal per 100 g, protein 11.5 g, fat 4.4 g, carbs 59.3 g. Typical serving (40 g): 144 kcal.
Toasted flakes of wheat bran and whole wheat, bran flakes are a breakfast classic with cold milk and sometimes raisins. A 40 g bowl is about 144 kcal before milk, and since the flakes are fortified, they’re rich in B vitamins and folate. Raisin versions add a little more sugar per bowl.
- Source of protein
- High in fibre
- High in vitamin B6
- High in folate
- Protein 13%
- Fat 11%
- Carbs 66%
- Other 10%
In everyday portions
- Typical serving · 40 g 144 kcal P 4.6 · F 1.8 · C 23.7 g
- 100 kcal is 28 g this much of it gives 100 kcal
- 20 g of protein is 175 g this much to eat for 20 g of protein
- Energy density Medium 3.6 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Energy and macros
- Energy 360 kcal 1,506 kJ 18%
- Protein 11.5 g 23%
- Fat 4.4 g 6%
- Carbs available, without fibre 59.3 g 23%
- Fibre 18.3 g
- Salt 1.3 g 21%
Where the calories come from
- Protein 13%
- Fat 11%
- Carbs 66%
- Other 10%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A no data
- Vitamin D 2.8 µg 56%
- Vitamin E 10 mg 83%
- Vitamin K no data
- Vitamin C 45.5 mg 57%
- Vitamin B1 thiamin 1.1 mg 95%
- Vitamin B2 riboflavin 1.3 mg 90%
- Vitamin B3 niacin 14.2 mg 89%
- Vitamin B5 pantothenic acid 5.1 mg 85%
- Vitamin B6 1.4 mg 103%
- Folate B9 196 µg 98%
- Vitamin B12 1.5 µg 59%
- Choline no data
Minerals
- Potassium 500 mg 25%
- Calcium 37.5 mg 5%
- Phosphorus 317 mg 45%
- Magnesium 146 mg 39%
- Iron 8.2 mg 59%
- Zinc 4 mg 40%
- Copper no data
- Manganese no data
- Selenium 9.9 µg 18%
- Iodine 5 µg 3%
- Sodium 503 mg 21%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in fibre
- High in vitamin B6
- High in folate
- High in vitamin B1
- High in vitamin B2
- High in vitamin B3
- High in vitamin B5
- High in vitamin E
- High in vitamin B12
- High in iron
- High in vitamin C
- High in vitamin D
- High in phosphorus
- High in zinc
- High in magnesium
- Source of potassium
- Source of selenium
Grains, legumes and flour
Among grains, legumes and flours
The category in the 17 Fit catalog: 157 foods. Compared per 100 g.
- 74% More calories than 74% of grains, legumes and flours.
- 73% More protein than 73% of grains, legumes and flours.
- 97% More fibre than 97% of grains, legumes and flours.
- 98% More vitamin B6 than 98% of grains, legumes and flours.
- 92% More folate than 92% of grains, legumes and flours.
Similar in composition
The foods with the nearest calories and macros.
- Buckwheat flour 335 kcal
- Rye flour 349 kcal
- Muesli 370 kcal
- Quinoa 368 kcal
- Semolina 360 kcal
- Egg noodles 384 kcal
More in Grains, legumes and flour
- Lima beans 115 kcal
- Oat flour 404 kcal
- Rice flour 366 kcal
- Chickpea flour 387 kcal
- Tapioca pearls 358 kcal
- Oat bran 246 kcal
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Where these numbers come from
ANSES-CIQUAL (France), code 32002.
Carbs are available carbohydrates, without fibre, as on EU labels.