KETO VERDICTAVOID
Bran flakes are not keto-friendly. High net carbs per 100g (typical cereals ~50–60g net) can quickly exceed daily limits even in small bowls.
Are Bran Flakes Keto?
Cereals & Grains
Bran flakes are not keto-friendly. High net carbs per 100g (typical cereals ~50–60g net) can quickly exceed daily limits even in small bowls.
- Net carbs (100g)52g
- Protein (100g)12g
- Fat (100g)4g
- Keto verdictAvoid on keto
NUTRITION FACTS
Per 100g (raw)
Net Carbs
52g
Total Carbs
66g
Fiber
14g
Protein
12g
Fat
4g
Calories
330
Source: USDA FoodData Central
WHY IT'S NOT KETO-FRIENDLY
- High net carbs (~52g/100g) are incompatible with ketosis
- Grain-based (typically wheat) with low fat-to-carb ratio
- Often contains added sugars which spike glucose/insulin
- Fiber does not offset the overall carb load for strict keto
- Choose low-carb cereal alternatives (nuts, seeds, coconut) instead
- If included at all, reserve for non-keto days or carb refeeds
HEALTH BENEFITS
- Provides dietary fiber and B vitamins (non-keto context)
- Whole-grain option compared to highly refined cereals
- Can aid regularity for high-carb diets
- Iron and magnesium fortification common in some brands
- Gluten present in wheat-based versions (not suitable if sensitive)
- Benefits do not outweigh carb load for keto goals
PREPARATION SUGGESTIONS
LOW-CARB ‘CEREAL’ SWAP
Mix chia-seeds, almonds, and coconut-flakes; serve with almond-milk-unsweetened and cinnamon.
YOGURT CRUNCH BOWL
Top greek-yogurt-full-fat with chopped nuts, chia, and a pinch of cinnamon instead of flakes.