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Oat Bran⏱ 7 min total
Recipes

Oat Bran

Per 1 serving · 308 g · 3 ingredients

Calories
173
9%
of a 2,000 cal day
  • Protein
    12g
    17% of calories
  • Carbs
    47g
    67% of calories
  • Fat
    5g
    16% of calories
Portion
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Oat Bran (308 g) has 173 calories, with 12 g of protein, 47 g of carbohydrates and 5 g of fat. Most of its energy comes from carbs (67% of calories). It is high in protein (24% DV), dietary fiber (39% DV) and thiamine (69% DV).

Per 100 g
56cal
very low energy density
Protein per 100 cal
7g
Net carbs
36g
carbs minus fiber
Fiber
11g
1 g sugar

High in

20%+ of the daily value

  • Protein24%
  • Dietary fiber39%
  • Thiamine69%
  • Pantothenic acid21%
  • Iron48%
  • Magnesium39%

Good source of

10–19% of the daily value

  • Riboflavin (B2)12%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 2 minCook 5 min
  1. 1

    In a heavy saucepan, bring water and salt to a boil over high heat.

  2. 2

    Pour in oat bran very slowly, stirring constantly. Reduce heat to medium.

  3. 3

    Cook 1-3 minutes until thick and ready to serve.

Vitamins & minerals

Amounts for 1 serving (308 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C0 mg
0%
Vitamin D0 μg
0%
Vitamin E1 mg
5%
Vitamin K2 μg
2%
Thiamine1 mg
69%
Riboflavin (B2)0.2 mg
12%
Niacin1 mg
4%
Vitamin B60.1 mg
9%
Folate (B9)37 μg
9%
Vitamin B120 μg
0%
Pantothenic acid1 mg
21%
Choline23 mg
4%

Minerals

NutrientAmount% Daily Value
Calcium41 mg
4%
Iron4 mg
48%
Potassium399 mg
8%
Magnesium166 mg
39%
Phosphorus517 mg
74%
Zinc2 mg
20%
Copper0.3 mg
31%
Manganese4 mg
173%
Selenium32 μg
58%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene0 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0 g—
Galactose0 g—
Glucose0 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine0.5 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.2 g—
Monounsaturated fats2 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine0.5 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 173 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 33min
    Walking (3.5 mph)
  • 21min
    Cycling (moderate)
  • 14min
    Running (6 mph)
  • 24min
    Swimming laps

Common questions

How many calories are in Oat Bran?

One serving of Oat Bran (1 serving) has 173 calories, which works out to 56 calories per 100 g. That is about 8.7% of a 2,000-calorie day.

Is Oat Bran high in protein?

It provides a solid 12 g of protein per serving (24% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Oat Bran keto-friendly?

It is hard to fit into a strict keto diet. One serving has 36 g of net carbs and 67% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Oat Bran?

158 mg per serving.

How much sugar is in Oat Bran?

1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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