Know what’s on your plate
Oat bran
Calories & nutrition facts
cooked
Nutrition facts
Per 100 g% DV- Calories 40 kcal —
- Protein 3.2 g 6%
- Carbohydrate 8.8 g 3%
- Fat 0.9 g 1%
- Saturated fat 0.2 g 1%
- Fibre 2.6 g 9%
- Sodium 1 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.16 mg 13%
- Riboflavin (B2) 0.03 mg 3%
- Niacin (B3) 0.14 mg 1%
- Pantothenic acid (B5) 0.22 mg 4%
- Vitamin B6 0.03 mg 1%
- Folate (B9) 6 µg 2%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 10 mg 1%
- Iron 0.88 mg 5%
- Magnesium 40 mg 10%
- Phosphorus 119 mg 10%
- Potassium 92 mg 2%
- Zinc 0.53 mg 5%
- Copper 0.07 mg 7%
- Manganese 0.96 mg 42%
- Selenium 7.7 µg 14%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 40 | 3.2 g | 8.8 g | 0.9 g |
| 1 × cup | 219 g | 88 | 7 g | 19 g | 1.9 g |
| 2 × cup | 438 g | 175 | 14 g | 39 g | 3.8 g |
| ½ × cup | 109.5 g | 44 | 3.5 g | 9.7 g | 0.9 g |
| 3 × cup | 657 g | 263 | 21 g | 58 g | 5.7 g |
| 4 × cup | 876 g | 350 | 28 g | 77 g | 7.5 g |
Similar foods
- Oat bran breadtoasted259 kcal / 100 g
- Oat bran flakes371 kcal / 100 g
- Danish oat bran371 kcal / 100 g
- Oat bran muffin270 kcal / 100 g
- Oat bran bagel255 kcal / 100 g
- Wheat brancrude216 kcal / 100 g
- Rice brancrude316 kcal / 100 g
- Corn brancrude224 kcal / 100 g
- Bran cerealwith bran330 kcal / 100 g
- Bran grain bread244 kcal / 100 g
Questions about Oat bran
How do you cook oat bran porridge?
Whisk 40 g oat bran into about 250 ml cold milk or water, bring to a gentle simmer and stir for 3–5 minutes, until thick. Stir often near the end, as it can catch on the pan.
Can you add oat bran to porridge or yoghurt without cooking it?
Yes. Stir a spoonful into yoghurt, overnight oats or a smoothie; give it a few minutes to absorb liquid, or add extra liquid if the mixture becomes too thick. For a softer texture, soak it in milk or water before serving.
How can you use oat bran in baking?
Add a few spoonfuls to muffin, pancake or bread batter for a more substantial texture. It absorbs liquid, so replacing a large amount of flour can make the bake dry or dense; start by replacing a small part of the flour.
How should you store oat bran?
Keep it in an airtight container in a cool, dry cupboard, away from heat and moisture. If you buy a large amount or want to keep it for longer, seal it well and store it in the freezer.
What is the difference between oat bran and oats?
Oat bran is the outer layer of the oat grain, milled into fine flakes or meal; rolled oats are whole oat groats that have been steamed and flattened. Bran cooks into a smoother, quicker-thickening porridge, while rolled oats keep more chew.
Can you use wheat bran instead of oat bran?
Yes, but wheat bran is much more fibrous: it has 42.8 g fibre per 100 g, compared with 2.6 g in oat bran. Its coarser texture can make porridge or baking denser, so use a smaller amount at first.
What is oat bran made from?
It is milled from the outer layer of the oat grain, which is separated during grain processing. It is not the same as oat flour, which is made by grinding the grain more broadly.
Source: USDA FoodData Central 168873 · per 100 g · carbohydrate per EU label, fibre excluded
