Grains & Legumes
Oat Bran, raw Nutrition Facts
Oat bran is the outer layer of the oat groat, exceptionally rich in soluble fiber, particularly beta-glucan. It's one of the most concentrated sources of cholesterol-lowering fiber available from whole grains.
Nutrition Facts
Per 100g serving
Calories246
% Daily Value*
Total Fat
7.0g11%
Saturated Fat
1.3g7%
Trans Fat
0.0g
Polyunsaturated Fat
2.8g
Monounsaturated Fat
2.4g
Cholesterol
-0%
Sodium
4mg0%
Total Carbohydrate
66.2g22%
Dietary Fiber
15.4g55%
Total Sugars
1.5g
Protein
17.3g35%
Vitamin A
-0%
Vitamin C
-0%
Vitamin D
-0%
Vitamin E
1.1mg7%
Vitamin K
3.0mcg3%
Vitamin B6
0.2mg10%
Vitamin B12
-0%
Folate
52mcg13%
Calcium
58mg4%
Iron
5.4mg30%
Potassium
566mg12%
Magnesium
235mg56%
Zinc
3.1mg28%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Significantly lowers LDL cholesterol levels
- ✓Promotes healthy digestion and regularity
- ✓Supports blood sugar control
- ✓Extremely high in heart-protective beta-glucan fiber
Best For
Adding to smoothies and baked goodsHot cereal and porridgeBoosting fiber in recipes
Storage
Store oat bran in an airtight container in the refrigerator for up to 6 months to prevent rancidity due to higher fat content
Serving Sizes
100g246 cal
1 cup231 cal
1/3 cup76 cal
Frequently Asked Questions
What's the difference between oat bran and oatmeal?
Oat bran is just the outer fiber-rich layer of the oat groat, containing higher fiber and protein than whole oats.
How much oat bran should I eat daily?
Studies show 3 grams of oat bran beta-glucan daily (about 40g oat bran) can help lower cholesterol levels.
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