Know what’s on your plate
Wheat bran
Calories & nutrition facts
crude
Nutrition facts
Per 100 g% DV- Calories 216 kcal —
- Protein 16 g 31%
- Carbohydrate 22 g 8%
- Fat 4.3 g 5%
- Saturated fat 0.6 g 3%
- Fibre 43 g 153%
- Sugars 0.4 g —
- Sodium 2 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 1.5 mg 10%
- Vitamin K 1.9 µg 2%
- Thiamin (B1) 0.52 mg 44%
- Riboflavin (B2) 0.58 mg 44%
- Niacin (B3) 13.6 mg 85%
- Pantothenic acid (B5) 2.2 mg 44%
- Vitamin B6 1.3 mg 77%
- Folate (B9) 79 µg 20%
- Vitamin B12 0 µg 0%
- Choline 74.4 mg 14%
Minerals
- Calcium 73 mg 6%
- Iron 10.6 mg 59%
- Magnesium 611 mg 145%
- Phosphorus 1013 mg 81%
- Potassium 1182 mg 25%
- Zinc 7.3 mg 66%
- Copper 1 mg 111%
- Manganese 11.5 mg 500%
- Selenium 77.6 µg 141%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 216 | 16 g | 22 g | 4.3 g |
| 1 × cup | 58 g | 125 | 9 g | 13 g | 2.5 g |
| 2 × cup | 116 g | 251 | 18 g | 25 g | 4.9 g |
| ½ × cup | 29 g | 63 | 4.5 g | 6.3 g | 1.2 g |
| 3 × cup | 174 g | 376 | 27 g | 38 g | 7.4 g |
| 4 × cup | 232 g | 501 | 36 g | 50 g | 9.9 g |
Similar foods
- Crude wheat bran216 kcal / 100 g
- Coarse wheat bran269 kcal / 100 g
- Rice brancrude316 kcal / 100 g
- Corn brancrude224 kcal / 100 g
- Oat branraw246 kcal / 100 g
- Wheat middlingsdunst355 kcal / 100 g
- Crude wheat germ360 kcal / 100 g
- Bran cerealwith bran330 kcal / 100 g
- Soy bran274 kcal / 100 g
- Bran grain bread244 kcal / 100 g
Questions about Wheat bran
How much wheat bran should you add to breakfast?
Start with a tablespoon, about 5–10 g, stirred into porridge, yoghurt or cereal; increase gradually if you enjoy it. A 10 g serving provides 4.3 g of fibre.
How do you use wheat bran in baking?
Replace up to a quarter of the flour in muffins, quick breads or pancakes with wheat bran, and add a little extra liquid because bran absorbs moisture. Soaking it in the recipe’s milk or water for 10 minutes first helps keep the bake tender.
Can you eat wheat bran without cooking it?
Yes. Stir it into yoghurt, porridge after cooking, or a smoothie; it does not need cooking, though soaking softens its coarse texture.
How should you store wheat bran?
Keep it in a tightly sealed container in a cool, dry, dark cupboard. For longer storage, freeze it in an airtight bag and use it straight from the freezer.
What can you use instead of wheat bran in a recipe?
Oat bran works in muffins and pancakes, but it is less fibrous: it has 15.4 g fibre per 100 g, compared with 43 g in wheat bran. For a closer texture, use spelt bran, which has 38.1 g per 100 g.
Is wheat bran the same as wheat germ?
No. Bran is the fibre-rich outer layer of the wheat kernel, while wheat germ is the seed’s embryo. Wheat germ is richer in protein, with 23.2 g per 100 g versus 16 g in wheat bran.
Does wheat bran contain gluten?
Yes. Wheat bran comes from wheat and contains gluten, so it is not suitable for a gluten-free diet.
What nutrients is wheat bran especially rich in?
Wheat bran is high in fibre, iron, zinc, copper, selenium, magnesium, manganese and phosphorus. It is also a source of protein and several B vitamins.
Source: USDA FoodData Central 169722 · per 100 g · carbohydrate per EU label, fibre excluded
