Grains & Legumes
Oat Bran, raw Nutrition Facts
How many calories are in Oat Bran, raw?
Oat Bran, raw has 246 calories per 100g.
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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