Whole-grain cereal is a nutritious food that can be eaten at any time of day as either a snack or meal. It provides fiber, vitamins, minerals, and few calories. Specifically, a half cup of Kellogg's Bran Flakes contains 80 calories, 1 gram of fat, 23 grams of carbs, 4 grams of protein and 10 grams of fiber which aids digestion and decreases health risks. Cereal is a source of vitamin C, iron, vitamin A, and calcium.