All-Bran Vs. Shredded Wheat (Which is Best?)

All-Bran and Shredded Wheat are both known as healthy breakfast cereals, which are ideal if you’re looking to increase your fiber intake, but is one better than the other, and which one should you choose?

In this article, I’ll compare All-Bran head-to-head against Shredded Wheat to find out which has the most to offer nutritionally and the true difference between the two.

Read on to find out more, and at the end of this article, the winner will be revealed!

Ingredients Comparision

When comparing the ingredients of All-Bran and Shredded Wheat, you can see that each cereal is pretty different.

You can’t this about many products, but Shredded Wheat only has one simple ingredient, which is 100% whole grain wheat.

Compared to All-Bran, which is made from various ingredients including wheat bran, sugar, barley malt, salt, and it’s fortified with various vitamins and minerals.

These ingredients tell us that both kinds of cereal contain natural ingredients, and they’re going to be a healthier option than some cereals, which contain artificial flavor and colors.

All-Bran Ingredients	Nestlé Shredded Wheat Ingredients
Wheat Bran (87%), Sugar, Barley Malt Flavouring, Salt, Vitamins & Minerals: Niacin, Iron, Vitamin B6, Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin), Folic Acid, Vitamin D, Vitamin B12	Whole Grain Wheat (100%)

All-Bran Vs. Shredded Wheat Nutritional Comparison

We’re now going to take a look at the nutritional comparison. To ensure this is done as fairly as possible, I’ll be comparing per weight (100g) rather than per recommended serving because each cereal is different.

I’ve also included the serving data for information, and to confirm, a serving of Shredded Wheat is two biscuits.

To confirm, the products and brands I’m comparing are Kellogg’s Original All-Bran and Nestlé Original Shredded Wheat.

Best for Calorie Content

Starting with the calorie comparison, All-Bran and Shredded Wheat can be considered low-calorie cereal options, and they’re fairly similar in calories per weight.

The cereal which has the lower calories of the two is All-Bran which contains 26kcal less per 100g than Shredded Wheat.

Cereal Type	Calories Per 100g	Calories Per Serving
Kellogg’s All-Bran	334kcal	134kcal (per 40g Serving)
Nestlé Shredded Wheat	360kcal	162kcal (per 45g Serving)

Best for Carbohydrate Content

Any cereal made from grains is never going to be low in carbohydrates, but if this is something you’re tracking, of the two, All-Bran contains 19g fewer carbs per 100g than Shredded Wheat, making Shredded Wheat the higher carb option.

Cereal Type	Carbohydrates Per 100g	Carbohydrates Per Serving
Kellogg’s All-Bran	48g	19g (per 40g Serving)
Nestlé Shredded Wheat	67g	30g (per 45g Serving)

Best for Sugar Content

You might be surprised to learn that although it’s incredibly high in fiber, All-Bran is also relatively high in sugar.

Because Shredded Wheat has no added sugar, it’s much lower in sugar per weight than All-Bran, which contains 18g per 100g compared to Shredded Wheat, which only contains 0.7g of natural sugars.

Cereal Type	Sugars Per 100g	Sugars Per Serving
Kellogg’s All-Bran	18g	7.2g (per 40g Serving)
Nestlé Shredded Wheat	0.7g	0.3g (per 45g Serving)

Best for Protein Content

Compared to other kinds of cereal, All-Bran and Shredded wheat are relatively high in protein, and there’s not much difference between the two when it comes to protein content per serving.

Of the two, All-Bran is slightly higher in protein with 2g more per 100g than Shredded Wheat.

Cereal Type	Protein Per 100g	Protein Per Serving
Kellogg’s All-Bran	14g	5.6g (per 40g Serving)
Nestlé Shredded Wheat	12g	5.5g (per 45g Serving)

Best for Fat Content

Kellogg’s All-Bran and Nestlé Shredded Wheat are low-fat breakfast cereal options, and with no fat added to the ingredients, these are natural fats common in whole grains.

If you need to keep an eye on fat consumption for your diet, the cereal with the lowest fat is All-Bran with 0.7g less fat per 100g; however, this is a nominal amount, and there’s minimal difference between the two.

All-Bran and Shredded Wheat are also very low in saturated fat with less than 1g per 100g of cereal.

The tables below show the fat and saturated fat content of All-Bran and Shredded Wheat:

Per 100g

Cereal Type	Fat Per 100g	Saturated Fat per 100g
Kellogg’s All-Bran	3.5g	0.7g
Nestlé Shredded Wheat	2.2g	0.5g

Per Recommended Serving

Cereal Type	Fat Per Serving	Saturated Fat per Serving
Kellogg’s All-Bran (per 40g Serving)	1.4g	0.3g
Nestlé Shredded Wheat (per 45g Serving)	1g	0.2g

Best for Fiber Content

Many consumers choose All-Bran or Shredded Wheat for dietary fiber benefits and because they’re both classed as high-fiber cereals.

Of the two, All-Bran contains the most fiber, which weight-for-weight is more than double the amount of Shredded Wheat, but it’s important to mention that Shredded Wheat is also a high-fiber option.

Cereal Type	Dietary Fibre Per 100g	Dietary Fibre per Serving
Kellogg’s All-Bran	27g	11g (per 40g Serving)
Nestlé Shredded Wheat	12g	5.5g (per 45g Serving)

Best for Sodium/Salt Content

All-Bran has added salt in the ingredients, whereas Shredded Wheat doesn’t, which is reflected in the sodium content, with All-Bran being higher in sodium than Shredded Wheat.

To put this into context, All-Bran contains 6% of the daily recommended allowance for an adult, whereas Shredded Wheat contains less than 1% per serving.

Cereal Type	Sodium/Salt Per 100g	Sodium/Salt per Serving
Kellogg’s All-Bran	0.95g	0.38g (per 40g Serving)
Nestlé Shredded Wheat	0.05g	0.02g (per 45g Serving)

Best for Vitamins/Minerals

All-Bran is a fortified cereal which means certain vitamins and minerals are added to the ingredients, whereas Shredded Wheat only has one simple ingredient.

I’ve been unable to compare the cereals in this category due to a lack of vitamin & mineral data for Nestlé Shredded Wheat.

For information, the table below shows the vitamins and minerals which are added to All-Bran:

Vitamin/Mineral Type	All-Bran Daily Value % Per Serving	Shredded Wheat Daily Value % Per Serving
Vitamin D	50%	No Data
Iron	25%	No Data
Thiamin	25%	No Data
Riboflavin	25%	No Data
Vitamin B6	25%	No Data
Vitamin B12	25%	No Data
Niacin	25%	No Data
Folic Acid	50%	No Data

*mcg = microgram (1000th of a milligram) / mg = milligram (1000th of a gram)

Best for Flavor/Texture

Because the taste of a certain food product is subjective and varies between individuals, this is not something I can judge without a poll over a range of voters.

You can help decide the winner of this category by voting for your favorite in the poll below, and once you vote, you can see the public favorite so far.

Best for Price

Because All-Bran and Shredded wheat box sizes are different, I’ve compared the current price based on the cost per 100g of cereal.

At the time of writing this article, the average price of a 750g box of Kellogg’s All-Bran is £3.00, which means it costs £0.40 per 100g.

A 675g box of Nestlé Shredded Wheat costs an average of £2.70, which equals £0.40 per 100g.

Based on this information, All-Bran and Shredded Wheat are joint winners in the ‘best for price’ category.

Please note costs will fluctuate over time and may vary depending on where you shop and store offers at the time.

Overall Winner and Summary

All categories have now been compared, and the winner of the most categories for nutrition between All-Bran and Shredded Wheat is – All-Bran!

Although it was a close contest, All-Bran came out as best for Calories, Carbs, Protein, and Fiber, although Shredded Wheat is lower in sugar, fat, and salt.

So it really comes down to what you consider the most important factor for your dietary needs; for example, All-Bran is higher in sugar and salt but also much higher in fiber.

Hopefully, the data in this article can help you decide which is best for you and your family.

Comparison Category	Winner (All-Bran or Shredded Wheat)
Best for Calorie Content	All-Bran
Best for Carbohydrate Content	All-Bran
Best for Sugar Content	Shredded Wheat
Best for Protein Content	All-Bran
Best for Fat Content	Shredded Wheat
Best for Fiber Content	All-Bran
Best for Sodium Content	Shredded Wheat
Best for Vitamins/Minerals	Not enough data to compare
Best for Price	Joint Winners
Overall Winner	All-Bran