Protein content
4 g of protein in 1 cup (40 g) of bran flakes, or 3 g for every 100 kcal it supplies.
Share of this food's calories that come from protein - it is more of an energy food than a protein food.
| Protein per 100 kcal | 3 g |
|---|---|
| Protein per 100 g | 9.9 g |
| Protein per serving | 4 g in 1 cup (40 g) |
| Calories from protein | 12% |
| Protein to fat | 4.7 g per 1 g fat |
| Rank in grains, per 100 kcal | 69th of 111 |
| Rank of all foods, per 100 g | 451st of 796 |
| Share of 50 g Daily Value | 8% per serving |
| Protein quality | Incomplete protein |
One 1 cup, 4 g protein.
Every 100 kcal of bran flakes brings 3 g of protein. On that measure it ranks 69th of the 111 grains in this database and 626th of all 796 foods on the site. Measured by weight instead, its 9.9 g per 100 g ranks 41st in its group.
Around 12% of the calories in bran flakes come from protein, so it is more of an energy food than a protein food. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Weight for weight, bran flakes has 4.7 g of protein for each gram of fat (9.9 g against 2.1 g per 100 g).
Set against barley, another grain entry in the database, a serving carries about 0.5 g more protein (barley has 3.5 g per 1 cup cooked).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving quoted here is measured by volume at 40 g, and it covers about 8% of the 50 g FDA Daily Value for protein.
Serving sizes
| Portion | Weight | Protein | Calories |
|---|---|---|---|
| 100 g | 100 g | 9.9 g | 328 kcal |
| 1 cup (serving used here) | 40 g | 4 g | 131 kcal |
| 0.75 cup (1 NLEA serving) | 30 g | 3 g | 98 kcal |
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Related
Highest-protein grains per serving · Most protein-dense foods · Highest protein per 100 g
Quick answers
9.9 g. The 1 cup serving used on this page weighs 40 g and so carries 4 g.
3 g. That figure divides its 9.9 g of protein per 100 g by its 328 kcal per 100 g, so it does not depend on serving size.
No. On its own, the protein in bran flakes is short of at least one essential amino acid; other protein sources across the day fill the gap.
About 8%. One 1 cup serving has 4 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #173888 (Cereals ready-to-eat, POST Bran Flakes), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.