Oat bran (raw) nutrition facts
Per 1 cup · 94 g
of a 2,000 cal day
- Protein16g17% of calories
- Carbs62g67% of calories
- Fat6.6g16% of calories
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Oat bran (raw) (1 cup, 94 g) has 231 calories, with 16 g of protein, 62 g of carbohydrates and 6.6 g of fat. Most of its energy comes from carbs (67% of calories). It is high in protein (33% DV), dietary fiber (52% DV) and thiamine (92% DV).
High in
20%+ of the daily value
- Protein33%
- Dietary fiber52%
- Thiamine92%
- Pantothenic acid28%
- Iron64%
- Magnesium53%
Good source of
10–19% of the daily value
- Riboflavin (B2)16%
- Vitamin B612%
- Folate (B9)12%
- Potassium11%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (94 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 3 μg | 3% |
| Thiamine | 1 mg | 92% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 49 μg | 12% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 28% |
| Choline | 30 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 55 mg | 5% |
| Iron | 5 mg | 64% |
| Potassium | 532 mg | 11% |
| Magnesium | 221 mg | 53% |
| Phosphorus | 690 mg | 99% |
| Zinc | 3 mg | 27% |
| Copper | 0.4 mg | 42% |
| Manganese | 5 mg | 230% |
| Selenium | 42 μg | 77% |
Full breakdown · 31 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Isoleucine | 1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
30 calSwanson Organic Oat Bran Fiber Powder Dietary Supplement1 scoop−201 cal
150 calBobs Red Mill Oat Bran⅓ cup dry−81 cal- 🍞43 calOat bran cereal (cooked, prepared with water, salted)100 grams−188 cal
- 🍞146 calOat bran cereal (dry)½ cup (1 NLEA serving)−85 cal
- 88 cal
Oat bran (cooked)1 cup−143 cal - 30 calFuture Ceuticals Direct Nutrim Oat Bran Powder1 full scoop−201 cal
Burning 231 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 44minWalking (3.5 mph)
- 28minCycling (moderate)
- 19minRunning (6 mph)
- 33minSwimming laps
Common questions
How many calories are in Oat bran (raw)?
One serving of Oat bran (raw) (1 cup) has 231 calories, which works out to 246 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Oat bran (raw) high in protein?
It provides a solid 16 g of protein per serving (33% 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 (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 48 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 (raw)?
3.8 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Oat bran (raw)?
1.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
