Oat bran
Categories
| Macros | per 100 g |
|---|---|
| Calories | 308 kcal |
| Protein | 11.0 g |
| Fat | 4.3 g |
| Carbs | 64.5 g |
Oat bran is the outer layer of the oat grain, sold raw and typically cooked as a hot cereal, stirred into porridge, or added to baked goods such as muffins and bread. Per 100 g, raw oat bran provides 308 kcal, 11 g of protein, 4.3 g of fat, 64.5 g of carbohydrates and a notably high 18.3 g of dietary fibre, with only 2.5 g coming from sugars. It is a meaningful source of phosphorus (639 mg), potassium (566 mg) and magnesium (229 mg) per 100 g, alongside folate at 79 mcg and niacin at 8.5 mg per 100 g. No glycemic index value is available for this form. Oat bran fits vegan, vegetarian, pescatarian, dairy-free and Mediterranean dietary patterns.
How many calories in oat bran?
Raw oat bran contains 308 kcal per 100 g. A typical dry serving of around 30 g provides roughly 92 kcal before any milk or toppings are added.
How much fibre is in oat bran?
Oat bran contains 18.3 g of dietary fibre per 100 g, making it one of the more fibre-dense grain products available. A 30 g serving delivers around 5.5 g of fibre.
Is oat bran vegan-friendly?
Yes, oat bran is entirely plant-derived and appears on the vegan, vegetarian and dairy-free diet lists. Just check that any packaged version has not been processed on shared equipment if cross-contamination is a concern.
Diets
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Glycemic Index
Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 308 kcal |
| Protein | 11.0 g |
| Fat | 4.3 g |
| Carbs | 64.5 g |
| Sugars | 2.5 g |
| Fiber | 18.3 g |
| Starch | 20.9 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.77 g |
| Monounsaturated | 0.70 g |
| Polyunsaturated | 2.0 g |
| Trans | 0 g |
| Omega-3 | 0.049 g |
| Omega-6 | 1.9 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 60.0 mg |
| Iron | 9.3 mg |
| Magnesium | 229 mg |
| Phosphorus | 639 mg |
| Potassium | 566 mg |
| Sodium | 28.0 mg |
| Zinc | 3.8 mg |
| Copper | 0.40 mg |
| Manganese | 5.6 mg |
| Selenium | 15.6 mcg |
| Iodine | 2.4 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1.0 mg |
| Vitamin K | 1.9 mcg |
| Thiamin (B1) | 1.0 mg |
| Riboflavin (B2) | 0.23 mg |
| Niacin (B3) | 8.5 mg |
| Pantothenic acid (B5) | 1.5 mg |
| Vitamin B6 | 0.65 mg |
| Folate (B9) | 79.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 32.2 mg |
