Is Kellogg’s All-Bran Cereal Good for You?

Recently updated on April 21st, 2024 at 04:42 pm

When you pick up a box of Kellogg’s All-Bran, you’ll notice it mentions “high in superior fibre” and “fuels a healthy gut.” Sounds pretty healthy, right? But I still wonder if it’s really good for me. Many brands make big claims, but that doesn’t always mean their products are healthy. So, what’s the real deal with All-Bran? Is it good for you, or not? Let’s find out.

What You Need to Know About All-Bran

All-Bran does bring some good things to your breakfast table:

  • High in Fibre: It packs 11g of fibre per bowl, helping you meet a good chunk of the 30g daily recommended intake.
  • Rich in Nutrients: You’ll get 50% of your daily Vitamin D needs, alongside important B vitamins and iron.

However, there’s a downside:

  • Contains Sugar: Each serving (40g) includes 7.2g of sugar, nearly 2 teaspoons. For those who tend to pour more than the suggested serving size, this can add up quickly.

All in all, All-Bran brings some benefits to your breakfast, but it’s wise to keep an eye on portion sizes. Consider balancing the sugar content by pairing it with low-sugar additions like berries, nuts, or nut butters. Moderation and balance are key!

What’s Inside All-Bran?

Now that we’ve explored how All-Bran fits into a balanced breakfast, let’s take a closer look at what exactly you’re eating. Wheat bran is the main ingredient, accounting for 86% of the cereal, offering slow-digesting, high-fibre benefits that keep you fuller for longer. 

Alongside wheat bran, All-Bran includes barley malt extract for a hint of sweetness, a touch of sugar and salt for flavour, and a mix of essential vitamins and minerals like vitamin D and iron to boost your nutritional intake.

all bran with apples

Breaking Down All-Bran’s Nutrition

Now, let’s dive into what each bowl of All-Bran really means for your diet:

  • Carbs and Sugar: Each 40g serving has 19g of carbs. Of that, 7.2g are sugars—nearly two teaspoons. While the complex carbs from wheat bran release energy slowly, the sugars can cause quicker spikes in your blood sugar.
  • Protein: Each serving packs about 5.6g of protein, which helps keep you full and satisfied.
  • Fibre: There’s 11g per serving, helping you hit about a third of your daily fibre needs.
  • Calories: A single serving of All-Bran has 134 calories, but with skimmed milk, this goes up to about 200 calories. While that might not seem like much, doubling your portion can significantly bump up your sugar intake, which isn’t ideal. Instead of increasing the cereal portion, try enhancing your bowl with additions like nuts, seeds, nut butters, or berries. These not only add nutritional value but also keep your meal filling without piling on extra sugar.
  • Vitamins & Minerals: All-Bran is also a great source of essential nutrients. Each serving provides 50% of your daily Vitamin D needs, as well as 25% of various B vitamins like B12, folic acid, B6, niacin, riboflavin, thiamin. These vitamins and minerals support everything from bone health to energy metabolism, making All-Bran a smart choice for starting your day.

How All-Bran Supports Your Health

Curious about what makes All-Bran more than just a quick breakfast option? Let’s look at how it can boost your overall health:

  • Digestive Health: Thanks to its high fibre content, All-Bran is great for improving digestion and combating constipation.
  • Weight Management: Fibre isn’t just good for digestion; it also helps keep you feeling full, which can aid in weight control.
  • Heart Health: Regular fibre intake has been linked to lower risks of heart disease.
  • Blood Sugar Control: Although All-Bran contains sugar, the fibre helps moderate blood sugar spikes.
  • Cognitive Boosts: The B vitamins in All-Bran, like B12 and folic acid, are essential for brain health and could support cognitive performance.

Each bowl is packed with nutrients that not only fill your stomach but also nourish your body, making All-Bran a smart choice for those looking to maintain a healthy lifestyle. Remember, though, moderation is key, especially due to the sugar content!

Final Thoughts

All-Bran offers more than just convenience. With its high fibre content, essential nutrients, and potential health benefits, it can be a smart choice for those looking to enhance their dietary habits. However, keep an eye on portion sizes and sugar content to truly make the most of its benefits.


How much All-Bran should I eat for breakfast?

Stick to the recommended 40g serving to manage sugar intake and calories effectively.

Can I eat All-Bran every day?

Yes, All-Bran can be part of a healthy daily diet, especially when balanced with other foods.

Is All-Bran suitable for a gluten-free diet?

No, All-Bran is made from wheat bran, which contains gluten.

Can I eat All-Bran on a low-carb diet?

All-Bran contains 19g of carbs per 40g serving, which is moderate but might still be high if you’re strictly managing your carb intake, as many low-carb diets restrict daily carbs to between 20 and 50g.

While All-Bran is rich in fibre and lower in carbs compared to many other cereals, it could use up a large portion of your carb allowance if eaten regularly. For a low-carb diet, it may be best to enjoy All-Bran occasionally and in controlled portions.

Is All-Bran fattening, and can it help with weight loss?

All-Bran with skimmed milk totals about 200 calories per serving, which is modest compared to the typical breakfast calorie range of 300-350 calories. This makes it unlikely to cause weight gain if consumed in reasonable portions.

Additionally, its high fibre content and presence of slow-burning carbs can aid in weight loss by improving digestion, boosting metabolism, and prolonging fullness. However, being quite high in sugar, it’s important to consume All-Bran in moderation to avoid potential weight gain.

Other cereals we investigated:
Special K Cereal
Bran Flakes

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