Quaker Crunchy Bran has 331 kcal and 15.3 g fiber per 100 g. That fiber provides a caloric discount: roughly 2 kcal/g instead of 4. Each additional 15 g fiber per day is linked to 5–10% lower all-cause mortality (Reynolds et al., Lancet 2019). A 40 g serving provides 6 g toward that target.
How should I track Quaker, Quaker Crunchy Bran?
Quaker, Quaker Crunchy Bran is high in iron. The key to tracking Quaker, Quaker Crunchy Bran is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.