Healthy Food Guideby KarbCoach

Iga

Is Iga Bran Flakes healthy?

Bran Flakes

Breakfast & Cereal · Updated 2026-10-17

Longevity Score

68/100

Food Integrity Score

78/100

Choose Occasionally

There are some strengths, but weaker signals in nutrition or ingredients make this a less frequent pick for most goals.

Quick answer

Choose Occasionally

Iga bran flakes is rated choose occasionally overall, with a Longevity Score of 68 out of 100 and a Food Integrity Score of 78 out of 100. Whole-wheat and bran base with fiber, but added sugar and brown sugar syrup lower the alignment. Strengths include whole wheat and bran as first ingredients, about 5 g fiber per serving, and low saturated fat and no artificial colors, while main considerations include sugar and brown sugar syrup among top ingredients, enriched with multiple vitamins and minerals, and sodium around 210 mg per serving.

Longevity Score 68/100Food Integrity Score 78/100

What helped the score?

  • Whole wheat and bran as first ingredients
  • About 5 g fiber per serving
  • Low saturated fat and no artificial colors

What held the score back?

  • Sugar and brown sugar syrup among top ingredients
  • Enriched with multiple vitamins and minerals
  • Sodium around 210 mg per serving

Ingredients

Ingredient list

WHOLE WHEAT, WHEAT BRAN, SUGAR, BROWN SUGAR SYRUP, CONTAINS 2% OR LESS OF: SALT, MALT EXTRACT, IRON (FERRIC ORTHOPHOSPHATE), VITAMIN C (SODIUM ASCORBATE), CALCIUM (CALCIUM CARBONATE), VITAMIN A (PALMITATE), VITAMIN E (ACETATE), ZINC (ZINC OXIDE), NIACINAMIDE, VITAMIN B6 (PYRIDOXINE HYDROCHLORIDE), VITAMIN B12 (CYANOCOBALAMIN) VITAMIN B1 (THIAMINE MONONITRATE), FOLIC ACID, VITAMIN D (CHOLECALCIFEROL), VITAMIN B2 (RIBOFLAVIN).

Formulations can vary — check the package label for the final word.

Key nutrition

Per serving: 29 g (0.75 cup)

  • Calories1106% DV
  • Protein3g6% DV
  • Total Carbs23g8% DV
  • Fiber5g18% DV
  • Total Fat0.5g1% DV
  • Saturated Fat0g0% DV
Source data, GTIN, and Healthy Food Guide analysis details

Product facts

Product
Iga Bran Flakes
Brand
Iga
Category
Breakfast & Cereal (source: Cereal)
GTIN / UPC
00041270061056
Serving size
29 g (0.75 cup)
Source data — ingredients
Ingredient list from product label data (see Sources)
Healthy Food Guide analysis
Independent Longevity and Food Integrity scorecards. See methodology under Sources.
Data last verified

How this product may fit different goals

The same food can look different depending on what matters most to you. Here is a general preview of how this product may align with several common goals.

  • Low-Spike Stability

    Mixed

    Metabolic Health

    For someone prioritizing Low-Spike Stability, the same nutrition and ingredient data show both supportive signals and tradeoffs.

    A tradeoff: Sweetener/sugar ingredients (Mentions "sugar", "syrup", "brown sugar". See ingredients for details.)

    This product has 2 additional signals for this goal.

    See more for this goal

  • Heart-Healthy Eating

    Supportive

    Metabolic Health

    For someone prioritizing Heart-Healthy Eating, the available data suggest this product may align in helpful ways.

    A supportive signal: Low saturated fat (0g)

    This product has 1 additional signal for this goal.

    See more for this goal

  • GLP-1 Eating Support

    Mixed

    Metabolic Health

    For someone prioritizing GLP-1 Eating Support, the same nutrition and ingredient data show both supportive signals and tradeoffs.

    A tradeoff: Lower protein (3g)

    This product has 3 additional signals for this goal.

    See more for this goal

  • Low Sugar Lifestyle

    Mixed

    Metabolic Health

    For someone prioritizing Low Sugar Lifestyle, the same nutrition and ingredient data show both supportive signals and tradeoffs.

    A tradeoff: Sweetener signals (Sugar, Brown sugar syrup)

    This product has 2 additional signals for this goal.

    See more for this goal

  • Appetite & Portion Awareness

    Mixed

    Metabolic Health

    For someone prioritizing Appetite & Portion Awareness, the same nutrition and ingredient data show both supportive signals and tradeoffs.

    A tradeoff: Sweetener/sugar ingredients (Mentions "sugar", "syrup", "brown sugar". See ingredients for details.)

    This product has 2 additional signals for this goal.

    See more for this goal

  • Athletic Fueling

    Supportive

    Athletic Performance

    For someone prioritizing Athletic Fueling, the available data suggest this product may align in helpful ways.

    A supportive signal: Available carbohydrates (23g)

    This product has 1 additional signal for this goal.

    See more for this goal

See how this product fits your goals

Choose what matters most to you and explore a more detailed interpretation of this product's nutrition, ingredients, and tradeoffs.

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Common questions about this product

Is Iga Bran Flakes highly processed?

Food Integrity lists processing level as Lightly processed. That reflects formulation and processing signals from the ingredient analysis — not a medical or regulatory classification.

Why are the Longevity and Food Integrity scores different?

Longevity emphasizes nutrition per serving and longer-term dietary alignment. Food Integrity emphasizes ingredients, additives, processing, and label transparency. The same product can score differently on those lenses.

How much fiber is in one serving?

Iga Bran Flakes shows about 4.99g of fiber per labeled serving in the Longevity nutrition facts.

Does it contain added sugar?

Iga Bran Flakes: 5g added sugar per serving; sweetener signals include Sugar, Brown sugar syrup. Confirm the current package Nutrition Facts and ingredient list.

What helped the Longevity Score?

Key positives called out in the analysis include: Whole wheat and bran as first ingredients; About 5 g fiber per serving; Low saturated fat and no artificial colors.

What prevented a perfect Longevity Score?

Key concerns noted include: Sugar and brown sugar syrup among top ingredients; Enriched with multiple vitamins and minerals; Sodium around 210 mg per serving.

Who might evaluate this product differently?

People prioritizing different goals (for example lower carbs, higher protein, or minimally processed eating) may weigh the same breakfast & cereal differently. Use the goal preview on this page, then personalize in KarbCoach for your priorities.

Other published analyses in Breakfast & Cereal, selected from the same Healthy Food Guide catalog.

Source data and Healthy Food Guide analysis

  1. Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
  2. Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
  3. How the Longevity Score is calculated
  4. How the Food Integrity Score is calculated
  5. Scoring models: KarbCoach Longevity and Food Integrity.
  6. Independent analysis. No manufacturer affiliation.
  7. Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions. Full sources and safety details.
Label accuracy and safety information

Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.

Sources, citations & safety

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