Grains & Legumes
Wheat Bran, raw Nutrition Facts
Wheat bran is the hard outer layer of the wheat kernel, removed during the milling process to make white flour. It's exceptionally high in fiber and packed with minerals, making it one of the most nutrient-dense parts of the grain.
Nutrition Facts
Per 100g serving
Calories216
% Daily Value*
Total Fat
4.3g7%
Saturated Fat
0.7g3%
Trans Fat
0.0g
Polyunsaturated Fat
2.2g
Monounsaturated Fat
0.6g
Cholesterol
-0%
Sodium
2mg0%
Total Carbohydrate
64.5g22%
Dietary Fiber
42.8g153%
Total Sugars
0.4g
Protein
15.6g31%
Vitamin A
-0%
Vitamin C
-0%
Vitamin D
-0%
Vitamin E
1.5mg10%
Vitamin K
2.0mcg2%
Vitamin B6
1.3mg76%
Vitamin B12
-0%
Folate
79mcg20%
Calcium
73mg6%
Iron
10.6mg59%
Potassium
1182mg25%
Magnesium
611mg145%
Zinc
7.3mg66%
*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
- ✓Extremely high in dietary fiber for digestive health
- ✓Excellent source of magnesium for heart and muscle function
- ✓Rich in manganese for antioxidant protection and metabolism
Best For
Adding to cereals and yogurtBoosting fiber in baked goodsSupporting digestive health
Storage
Store in airtight container in refrigerator for up to 6 months or freezer for 1 year
Serving Sizes
100g216 cal
1 tablespoon (6g)13 cal
1/4 cup (15g)32 cal
Frequently Asked Questions
How much fiber is in wheat bran?
Wheat bran contains an exceptional 42.8g of fiber per 100g, making it one of the highest fiber foods available.
What is wheat bran good for?
Wheat bran is excellent for digestive health, preventing constipation, and providing essential minerals like magnesium, phosphorus, and manganese.
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