Oat bran (cooked) nutrition facts
Per 1 cup ยท 219 g
of a 2,000 cal day
- Protein7g19% of calories
- Carbs25g69% of calories
- Fat1.9g12% of calories
- โ Low fat
- โ Low saturated fat
- โ Sodium free
- โ Cholesterol free
At a glance
One serving of Oat bran (cooked) (1 cup, 219 g) has 88 calories, with 7 g of protein, 25 g of carbohydrates and 1.9 g of fat. Most of its energy comes from carbs (69% of calories). It is high in dietary fiber (20% DV), thiamine (29% DV) and iron (24% DV).
High in
20%+ of the daily value
- Dietary fiber20%
- Thiamine29%
- Iron24%
- Magnesium21%
- Phosphorus37%
- Manganese92%
Good source of
10โ19% of the daily value
- Pantothenic acid10%
- Zinc11%
- Copper16%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (219 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 ฮผg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 ฮผg | 0% |
| Thiamine | 0.4 mg | 29% |
| Riboflavin (B2) | 0.1 mg | 6% |
| Niacin | 0.3 mg | 2% |
| Vitamin B6 | 0.1 mg | 4% |
| Folate (B9) | 13 ฮผg | 3% |
| Vitamin B12 | 0 ฮผg | 0% |
| Pantothenic acid | 0.5 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 22 mg | 2% |
| Iron | 2 mg | 24% |
| Potassium | 201 mg | 4% |
| Magnesium | 88 mg | 21% |
| Phosphorus | 261 mg | 37% |
| Zinc | 1 mg | 11% |
| Copper | 0.1 mg | 16% |
| Manganese | 2 mg | 92% |
| Selenium | 17 ฮผg | 31% |
Full breakdown ยท 23 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | โ |
| Arginine | 0.5 g | โ |
| Aspartic acid | 1 g | โ |
| Cystine | 0.2 g | โ |
| Glutamic acid | 1 g | โ |
| Glycine | 0.4 g | โ |
| Histidine | 0.2 g | โ |
| Isoleucine | 0.2 g | โ |
| Leucine | 1 g | โ |
| Lysine | 0.3 g | โ |
| Methionine | 0.1 g | โ |
| Monounsaturated fats | 1 g | โ |
| Phenylalanine | 0.3 g | โ |
| Polyunsaturated fats | 1 g | โ |
| Proline | 0.4 g | โ |
| Retinol | 0 ฮผg | โ |
| Serine | 0.3 g | โ |
| Threonine | 0.2 g | โ |
| Total omega 3 | 0 g | โ |
| Total omega 6 | 0 g | โ |
| Tryptophan | 0.1 g | โ |
| Tyrosine | 0.2 g | โ |
| Valine | 0.4 g | โ |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
231 calOat bran (raw)1 cup+143 cal
30 calSwanson Organic Oat Bran Fiber Powder Dietary Supplement1 scoopโ58 cal
150 calBobs Red Mill Oat Branโ cup dry+62 cal- ๐43 calOat bran cereal (cooked, prepared with water, salted)100 gramsโ45 cal
- ๐146 calOat bran cereal (dry)ยฝ cup (1 NLEA serving)+58 cal
- 30 calFuture Ceuticals Direct Nutrim Oat Bran Powder1 full scoopโ58 cal
Burning 88 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 17minWalking (3.5 mph)
- 11minCycling (moderate)
- 7minRunning (6 mph)
- 12minSwimming laps
Common questions
How many calories are in Oat bran (cooked)?
One serving of Oat bran (cooked) (1 cup) has 88 calories, which works out to 40 calories per 100 g. That is about 4.4% of a 2,000-calorie day.
Is Oat bran (cooked) high in protein?
Not especially. It has 7 g of protein per serving, and protein supplies 19% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Oat bran (cooked) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 19 g of net carbs and 69% of its calories come from carbohydrates, while most keto plans cap net carbs at 20โ50 g per day.
How much sodium is in Oat bran (cooked)?
2.2 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
