Know what’s on your plate
Oat bran
Calories & nutrition facts
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Nutrition facts
Per 100 g% DV- Calories 246 kcal —
- Protein 17 g 35%
- Carbohydrate 51 g 18%
- Fat 7 g 9%
- Saturated fat 1.3 g 7%
- Fibre 15 g 55%
- Sugars 1.5 g —
- Sodium 4 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%
- Vitamin E 1 mg 7%
- Vitamin K 3.2 µg 3%
- Thiamin (B1) 1.2 mg 98%
- Riboflavin (B2) 0.22 mg 17%
- Niacin (B3) 0.93 mg 6%
- Pantothenic acid (B5) 1.5 mg 30%
- Vitamin B6 0.17 mg 10%
- Folate (B9) 52 µg 13%
- Vitamin B12 0 µg 0%
- Choline 32.2 mg 6%
Minerals
- Calcium 58 mg 4%
- Iron 5.4 mg 30%
- Magnesium 235 mg 56%
- Phosphorus 734 mg 59%
- Potassium 566 mg 12%
- Zinc 3.1 mg 28%
- Copper 0.4 mg 45%
- Manganese 5.6 mg 245%
- Selenium 45.2 µg 82%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 246 | 17 g | 51 g | 7 g |
| 1 × cup | 94 g | 231 | 16 g | 48 g | 6.6 g |
| 2 × cup | 188 g | 462 | 33 g | 96 g | 13 g |
| ½ × cup | 47 g | 116 | 8.1 g | 24 g | 3.3 g |
| 3 × cup | 282 g | 694 | 49 g | 143 g | 20 g |
| 4 × cup | 376 g | 925 | 65 g | 191 g | 26 g |
Similar foods
- Danish oat bran371 kcal / 100 g
- Oat bran flakes371 kcal / 100 g
- Quaker oat branquaker/mother's, dry364 kcal / 100 g
- Oat bran bread236 kcal / 100 g
- Oat bran flakes cerealhealth valley, ready-to-eat380 kcal / 100 g
- Wheat brancrude216 kcal / 100 g
- Rice brancrude316 kcal / 100 g
- Crude wheat bran216 kcal / 100 g
- Corn brancrude224 kcal / 100 g
- Oatsregular and quick, not fortified, dry379 kcal / 100 g
Questions about Oat bran
How do you cook oat bran as porridge?
Whisk 40 g oat bran into 250 ml cold milk or water, bring to a gentle simmer and cook for 3–5 minutes, stirring often; it thickens quickly. Add a splash more liquid if you prefer a looser bowl.
Can you add oat bran to overnight oats?
Yes. Stir a tablespoon or two into rolled oats with milk or yoghurt and leave it covered in the fridge overnight; the bran absorbs liquid and makes the mixture thicker. Add extra milk before eating if needed.
How can you use oat bran in baking?
Replace up to a quarter of the flour in muffins, pancakes or quick breads with oat bran, and add a little extra liquid because it absorbs moisture. It also makes a useful coating for fish or vegetables before baking.
How should you store oat bran?
Keep it in an airtight container in a cool, dry cupboard, away from heat and moisture. Once opened, use it within a few months for the best flavour; refrigerate or freeze it for longer storage.
Can you use oat bran instead of wheat bran?
Yes, but they behave differently: oat bran is milder and makes a softer, creamier porridge, while wheat bran is coarser and much higher in fibre—45 g per 100 g compared with 15 g in oat bran. In baking, start by replacing only part of the wheat bran.
Is oat bran the same as rolled oats?
No. Oat bran is the fibre-rich outer layer separated when oats are milled; rolled oats are whole oat groats steamed and flattened. Oat bran cooks into a finer, thicker porridge, while rolled oats keep more texture.
Does oat bran contain gluten?
Oats do not naturally contain wheat, barley or rye gluten, but they can be contaminated during growing or processing. If you need to avoid gluten, choose oat bran specifically labelled gluten-free.
What can you serve with oat bran porridge?
Try it with chopped apple and cinnamon, berries and yoghurt, or savoury toppings such as a soft-boiled egg and spring onions. Its mild flavour also works stirred into soups to thicken them.
Source: USDA FoodData Central 168872 · per 100 g · carbohydrate per EU label, fibre excluded
