Bran Flakes
The bran adds fiber, but the flakes are milled and puffed, so the starch still digests quickly for a moderate-high spike.
FatTonic Facts
Bran Flakes · per serving 3/4 cup (30g)
Moderate · is neutral for fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 14 | −30.8 |
| Sugar (g) | 5 | −4.0 |
| Processing | ultra-processed | −24.0 |
| Fiber (g) | 5 | +8.0 |
| Protein (g) | 3 | +2.1 |
| Glycemic index | 74 | |
| Carbs (g) | 24 | |
| Fat (g) | 1 |
Score model v1
Nutrients: USDA FoodData Central, record 173002 (Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 30 g): carbs 79.8, sugar 17.2, fiber 16.9, protein 10.2, fat 3.4 g.
What this means for fat-burning
Why this score: glycemic load 14 set it, −30.8 points. Source: USDA FoodData Central, FDC 173002.
The fiber slows digestion and blunts the insulin response. Being ultra-processed, it is also easy to overeat.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Bran Flakes scores 51, rated Moderate. It scores higher than 29% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does bran flakes spike insulin?
Glycemic load 14 for 3/4 cup (30g); FatTonic Score 51/100 — it is neutral for fat-burning.
Is bran flakes good for fat loss?
Moderate (51/100): bran flakes is neutral for fat-burning.