Is Post Bran Cereal Healthy? Unpacking the Nutritional Facts

December 6, 2025 •

4 min read

According to the official Post Consumer Brands website, one serving of their Bran Flakes cereal contains 7 grams of dietary fiber and 21 grams of whole grain. But beyond the headline numbers, is Post bran cereal healthy, or is there more to the story? This comprehensive guide will break down the nutritional details, benefits, and potential drawbacks to help you make an informed decision for your breakfast table.

Quick Summary

An examination of Post bran cereal reveals a mix of nutritional positives and negatives. While it is an excellent source of fiber and whole grains, it also contains added sugars and ingredients like phytic acid that can affect nutrient absorption. Its suitability depends on an individual's specific dietary needs and tolerances.

Key Points

High Fiber and Whole Grain: Post bran cereal is an excellent source of dietary fiber and whole grains, which are beneficial for digestive and cardiovascular health.
Moderate Added Sugar: A single serving contains 6 grams of added sugar, which is a consideration for those monitoring their sugar intake.
Contains Gluten and Fructans: Individuals with celiac disease, gluten sensitivity, or IBS should be cautious, as the wheat base and fructan content may cause digestive problems.
Rich in Fortified Nutrients: The cereal is fortified with important vitamins and minerals, including Iron, Vitamin A, and B vitamins.
Phytic Acid Concerns: The presence of phytic acid can potentially interfere with the absorption of some minerals, though this is typically not a major issue in a balanced diet.
Better Options Exist for Lower Sugar: For a comparable fiber boost with significantly less or no added sugar, other cereals like Fiber One Original Bran or plain oatmeal are better alternatives.

What's in the Bowl? A Nutritional Breakdown

When evaluating a food's healthiness, it is essential to look beyond marketing claims and analyze the nutrition label. A standard serving of Post Bran Flakes cereal (1 cup, 36g) offers a mix of macro and micronutrients.

Core Nutritional Information (Per 1 Cup Serving):

Calories: 110
Total Fat: 1g
Total Carbohydrate: 29g
Dietary Fiber: 7g (24% DV)
Total Sugars: 7g
Added Sugars: 6g (13% DV)
Protein: 4g
Key Vitamins and Minerals: Fortified with numerous vitamins and minerals, including significant percentages of the Daily Value for Iron (50%), Vitamin A (40%), and various B vitamins like Thiamin, Riboflavin, and Vitamin B12.

The Health Benefits of Wheat Bran

The primary ingredient, wheat bran, is the hard outer layer of the wheat kernel, rich in nutrients that are often stripped away during the refining process.

Excellent Source of Fiber: Wheat bran is especially high in insoluble fiber, which adds bulk to stool and can help prevent or relieve constipation. A high-fiber diet is also associated with a lower risk of heart disease and type 2 diabetes.
Promotes Digestive Health: Beyond just preventing constipation, the fiber in bran acts as a prebiotic, feeding the beneficial bacteria in your gut. A healthy gut microbiome is linked to numerous aspects of overall well-being, including immune function and inflammation.
Rich in Whole Grains: The cereal provides a substantial amount of whole grain per serving, which health experts recommend for its comprehensive nutritional benefits.
Fortified Nutrients: The cereal is fortified with essential vitamins and minerals, helping fill potential gaps in a person's diet. This includes iron, which is crucial for red blood cell production, and B vitamins, which are vital for energy metabolism.

Potential Downsides and Considerations

Despite its benefits, Post bran cereal is not without its potential issues, particularly depending on an individual's health needs.

Added Sugar Content: One of the most significant drawbacks is the amount of added sugar. At 6 grams of added sugar per serving, it makes up a notable portion of the cereal's total sugar. For comparison, the Harvard T.H. Chan School of Public Health suggests opting for cereals with less than 5% of the Daily Value for added sugar.
Contains Gluten and Fructans: As a wheat-based product, the cereal contains gluten and fructans. This makes it unsuitable for individuals with celiac disease, non-celiac gluten sensitivity, or Irritable Bowel Syndrome (IBS), as fructans can cause digestive discomfort for some.
Phytic Acid: Wheat bran is high in phytic acid, sometimes called an 'antinutrient.' Phytic acid can bind to certain minerals, like iron, zinc, magnesium, and calcium, potentially hindering their absorption. However, for most individuals consuming a balanced diet, this effect is not a major concern.
Potential for Digestive Distress: If you are not used to a high-fiber diet, suddenly increasing your intake with bran cereal can lead to gas, bloating, and cramping. Experts recommend increasing fiber intake gradually and drinking plenty of water to help your digestive system adjust.

Bran Cereal Comparison Table

Here is a comparison of Post Bran Flakes with a few other popular cereal options, highlighting key nutritional differences per serving.


Feature	Post Bran Flakes	Fiber One Original Bran	Post Raisin Bran	Oatmeal (plain)
Serving Size	1 cup (36g)	2/3 cup	1 1/4 cup (61g)	1/2 cup (dry)
Calories	110	60	190	150
Dietary Fiber	7g	18g	9g	4g
Total Sugars	7g	<1g	20g	<1g
Added Sugars	6g	0g	9g	0g
Whole Grain	21g	18g	26g	30g+
Main Fiber Type	Insoluble	Insoluble	Insoluble/Soluble	Soluble

Conclusion: A Balanced Perspective

So, is Post bran cereal healthy? The answer is nuanced. On one hand, it is a low-fat, low-calorie option packed with whole grains and a high amount of insoluble fiber, making it a powerful ally for digestive regularity and overall gut health. Its fortification with essential vitamins adds another layer of nutritional value. On the other hand, the 6 grams of added sugar per serving is a significant negative, especially when compared to options with no added sugar like Fiber One Original Bran or plain oatmeal. Furthermore, its high fiber and phytic acid content may cause issues for certain individuals, including those with IBS or specific mineral absorption concerns. The best approach is to consider your personal health goals. If you prioritize maximum fiber and minimal sugar, other plain bran options or whole oats might be superior. However, if you enjoy the taste and find it helps with digestive regularity, Post Bran Flakes can still be a part of a balanced diet, perhaps paired with fruit or yogurt to enhance its nutritional profile. Ultimately, reading the label and understanding your body's needs are the most important steps to determining if Post bran cereal is the right healthy choice for you. For more information on the health benefits of fiber and whole grains, you can consult sources like the Harvard T.H. Chan School of Public Health. [Link: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/]

Frequently Asked Questions

Yes, Post bran cereal is an excellent source of insoluble fiber, which is highly effective at increasing stool bulk and regulating bowel movements, making it a good choice for relieving or preventing constipation.

A 1-cup serving of Post Bran Flakes contains 7 grams of total sugars, of which 6 grams are added sugars. This is an important factor to consider when evaluating its healthiness.

No, bran flakes are high in carbohydrates due to their whole grain content. With 29 grams of total carbohydrates per serving, they are not typically suitable for individuals following a strict low-carb or ketogenic diet.

Yes, for a comparable fiber boost with less added sugar, you might consider options like Fiber One Original Bran, which contains less than 1 gram of total sugar and no added sugar per serving.

For many people with IBS, insoluble fibers like those in wheat bran can worsen symptoms like bloating and gas. Soluble fiber, found in foods like oat bran, is often better tolerated.

The high fiber content in bran cereal can promote a feeling of fullness, which can help in managing weight by potentially reducing overall calorie intake. However, it should be part of a balanced diet and exercise routine for effective weight management.

Based on search results, Post Bran Flakes are not typically certified organic. Products with this certification would explicitly state so on the packaging and be produced without synthetic pesticides and fertilizers.