How healthy is Kellogg's All Bran?: An in-depth nutritional review

October 6, 2025 •

4 min read

According to the National Health and Nutrition Examination Survey, nine out of ten people in the U.S. do not get enough fiber in their diets. With its high fiber concentration, Kellogg's All Bran is often promoted as an easy way to help fill this nutritional gap, but how healthy is Kellogg's All Bran truly when you consider its full nutritional profile?

Quick Summary

This nutritional analysis evaluates Kellogg's All Bran's effectiveness for digestive health, its fiber and sugar content, and its role within a balanced diet. It also contrasts the cereal with alternative breakfast options.

Key Points

High in Insoluble Fiber: Kellogg's All Bran is an excellent source of insoluble fiber from wheat bran, which is clinically proven to aid digestive regularity and relieve constipation.
Rich in Fortified Vitamins: The cereal is often fortified with B-vitamins, iron, folic acid, and vitamin D, boosting its overall nutritional profile.
Added Sugar Content Varies: The amount of added sugar can differ between All Bran varieties (e.g., Original vs. Flakes), so checking the nutrition label is essential, especially for those watching their sugar intake.
Beneficial for Weight Management: The high fiber content promotes a feeling of fullness, which can assist with appetite control and weight management as part of a healthy diet.
Not a Whole Grain Product: Although high in fiber, All Bran Original is made mostly of wheat bran and is not considered a 100% whole grain cereal. This is a point of distinction from options like rolled oats or shredded wheat.
Requires Plenty of Water: To maximize the digestive benefits and avoid discomfort like bloating, increasing fluid intake is necessary when incorporating more fiber into your diet.
Best as Part of a Varied Diet: Relying solely on one food is not recommended. All Bran is most effective when integrated into a diverse diet that includes a wide range of plant-based foods.

The high-fiber foundation of Kellogg's All Bran

Kellogg's All Bran's primary ingredient is wheat bran, which is the hard outer layer of the wheat kernel. This wheat bran is a rich source of insoluble fiber, a crucial nutrient for digestive health. A single serving provides a significant portion of your daily recommended fiber intake.

The role of insoluble fiber

Insoluble fiber does not dissolve in water and adds bulk to stool. This bulking effect helps to speed up the movement of waste through the digestive tract, which promotes regularity and helps prevent constipation. By doing so, it can also alleviate common digestive complaints like bloating and discomfort. For fiber to work most effectively, it is essential to consume adequate fluids throughout the day.

Other nutrients and fortifications

Beyond fiber, All Bran is typically fortified with a range of vitamins and minerals. These often include B vitamins (like niacin, thiamin, riboflavin, B6, and B12), folic acid, iron, and vitamin D. This fortification enhances its nutritional value beyond just its fiber content.

The crucial question of added sugar

While the high fiber content is a major draw, it is important to scrutinize the ingredient list for added sugars. Depending on the specific product variation (e.g., Original, Flakes, Buds) and the country of production, the sugar content can vary significantly.

For example, while Kellogg's All Bran Original might be lower in sugar, some health experts point out that many bran cereals still contain a notable amount of added sugar. It is crucial for consumers to check the nutrition labels of the specific All Bran product they purchase, as some versions, especially those with added fruit, can have a surprisingly high sugar load.

All Bran vs. other breakfast cereals

When comparing Kellogg's All Bran to other breakfast cereals, its high fiber and fortified nutrient profile often rank it well for digestive health. However, a balanced view requires comparing it against other common options.


Cereal Type	Fiber Content	Sugar Content	Processing Level	Key Benefit	Potential Drawback
Kellogg's All Bran Original	Very High	Moderate to Low (varies)	Moderate	Excellent for digestive regularity and fortified vitamins.	Some versions can contain more sugar; not whole grain.
Rolled Oats	High	None (unless added)	Low	100% whole grain, heart-healthy, low glycemic index.	Requires preparation time; can be bland without additions.
Refined Corn Flakes	Very Low	Moderate to High	High	Convenient, low fat.	Low fiber, high glycemic load, lacks essential nutrients.
Granola (Store-bought)	High (with nuts/seeds)	Very High (often with syrup)	Variable	Good source of fiber, nuts, and seeds; flavorful.	Can be extremely high in calories and added sugar.
Plain Shredded Wheat	High	None	Low	100% whole grain, no added sugar or salt.	Plainer taste; can be dense.

Integrating All Bran into a healthy diet

Instead of viewing any single food as a 'silver bullet,' it is healthier to incorporate high-fiber foods into a varied and balanced diet. For those seeking to increase fiber, Kellogg's All Bran can be a useful component, especially for its high insoluble fiber content. However, simply adding one product is not a holistic solution.

Here are some tips for a healthy fiber-rich breakfast:

Combine with natural sources: Pair All Bran with fresh or frozen berries, nuts, or seeds to increase nutritional variety and add natural sweetness without high sugar content.
Consider other whole grains: Rotate your breakfast cereals to include other high-fiber options like oatmeal or plain shredded wheat for a broader spectrum of nutrients.
Use it as an ingredient: All Bran can be added to yogurt, used in baking muffins, or sprinkled on salads to boost fiber intake throughout the day.
Stay hydrated: Increase your fluid intake when increasing fiber to help with digestive regularity and avoid potential discomfort like bloating.

The verdict: Healthy, but with considerations

So, is Kellogg's All Bran healthy? Yes, it can be a healthy part of a balanced diet, primarily due to its extremely high fiber content and fortification with essential vitamins. However, it is not a magic solution. Consumers must be mindful of added sugars, especially in flavored variants, and remember that no single food can replace a diverse diet. Its main value lies in providing an accessible and reliable source of wheat bran fiber for those needing to improve digestive regularity. The key is to incorporate it thoughtfully alongside other fiber-rich foods like whole grains, fruits, vegetables, and legumes. For personalized dietary advice, it is always best to consult a healthcare provider or a registered dietitian.

This content is for informational purposes only and does not constitute medical advice.

Frequently Asked Questions

Kellogg's All Bran can support weight management, but it's not a sole solution. Its high fiber content helps you feel full longer, which can curb appetite and reduce overall calorie intake. However, sustainable weight loss requires a balanced diet and exercise.

When you first increase your fiber intake, it is common to experience some bloating or gas. This is usually temporary as your digestive system adjusts. Drinking plenty of water and gradually increasing your fiber consumption can help minimize this effect.

All Bran Original is concentrated wheat bran, providing a high amount of fiber in a small serving. All Bran Flakes contain whole grains in addition to wheat bran, offering a different texture and sometimes a lower overall fiber content per serving compared to the Original version.

No, All Bran is not suitable for individuals with celiac disease or gluten intolerance. It is made from wheat bran and contains gluten. There are many gluten-free, high-fiber cereal alternatives available for those with sensitivities.

Serving sizes vary by product and region, so it's best to check the packaging. For example, some Australian varieties recommend a 45g serving, while U.S. versions suggest around 2/3 of a cup. It is a good source of fiber, but should be consumed as part of a varied diet.

All Bran Original is composed of wheat bran, which is a component of whole wheat, but it is not a whole grain product in itself. However, some variants like All Bran Flakes do contain whole wheat. Looking at the ingredient list will clarify the whole grain content for a specific product.

Some studies suggest that a diet rich in fiber, including the soluble fiber found in many high-fiber foods, can help lower LDL ('bad') cholesterol. While All Bran is primarily known for insoluble fiber, which aids regularity, the soluble fiber found in wheat bran may also contribute to heart health and lower cholesterol.