FiberUp
How much fiber is in bran flakes?
Bran Flakes have 5.5 g of fiber per 3/4 cup (30 g). That is 20% of the 28 g daily value and a high amount for a grain. Per 100 g it works out to 18.3 g, which rank 3 of 41 grains in the FiberUp database. About 15% of that fiber is soluble and 85% insoluble. It would take 5 servings to reach the 25 g adequate intake for women and 7 for the 38 g for men. Source: USDA FoodData Central.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About bran flakes and fiber
A three-quarter cup serving of bran flakes provides 5.5 grams of fiber, mostly insoluble wheat bran. Brands vary, so the box label is the number to trust for your specific cereal.
How bran flakes compares to other grains
Per typical serving. The highest grain in the database is whole wheat pasta at 6.3 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Whole Wheat Pasta | 1 cup cooked | 6.3 g | 4.5 g | 23% |
| Chickpea Pasta | 1 cup cooked | 6 g | 4.3 g | 21% |
| Bran Flakes | 3/4 cup | 5.5 g | 18.3 g | 20% |
| Whole Wheat Pita | 1 pita | 4.7 g | 7.3 g | 17% |
| Bulgur | 1/2 cup cooked | 4.1 g | 4.5 g | 15% |
| Oatmeal | 1/2 cup dry | 4 g | 10 g | 14% |
| Teff | 1/2 cup cooked | 3.6 g | 2.9 g | 13% |
Servings to reach a daily goal
servings of bran flakes to reach 25 g, the adequate intake for adult women
servings of bran flakes to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for bran flakes
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Cereals ready-to-eat, POST Bran Flakes | 18.3 g | – | – |
| Cereal, bran flakes, plain | 20.5 g | – | – |
| Cereal, bran flakes, flavored | 12.4 g | – | – |
| Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY | 8 g | – | – |
| Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes | 16.9 g | – | – |
Frequently asked questions
How much fiber is in bran flakes?
Are bran flakes high in fiber?
Is the fiber in bran flakes soluble or insoluble?
How many servings of bran flakes would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.