Oat bran, raw
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 1.2 MG | 98% | |
| Riboflavin | 0.2 MG | 17% | |
| Niacin | 0.9 MG | 6% | |
| Pantothenic acid | 1.5 MG | 30% | |
| Vitamin B-6 | 0.2 MG | 10% | |
| Folate, total | 52 UG | 13% | |
| Choline, total | 32.2 MG | 6% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 1.0 MG | 7% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 3.2 UG | 3% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 58 MG | 4% | |
| Iron, Fe | 5.4 MG | 30% | |
| Magnesium, Mg | 235 MG | 56% | |
| Phosphorus, P | 734 MG | 59% | |
| Potassium, K | 566 MG | 12% | |
| Sodium, Na | 4 MG | 0% | |
| Zinc, Zn | 3.1 MG | 28% | |
| Copper, Cu | 0.4 MG | 45% | |
| Manganese, Mn | 5.6 MG | 245% | |
| Selenium, Se | 45.2 UG | 82% |
Nutrition Highlights
- Good source of protein with 17.3g per 100g.
- High in dietary fiber (15.4g per 100g), supporting digestive health.
- Good source of Iron, Fe (30% DV).
- Rich source of Magnesium, Mg (56% of Daily Value per 100g).
- Rich source of Phosphorus, P (59% of Daily Value per 100g).
- Good source of Zinc, Zn (28% DV).
About Oat bran, raw
Oat bran is the outer layer of the oat grain, rich in soluble fiber, particularly beta-glucan, which supports heart health by helping to lower LDL cholesterol levels. It's also a good source of protein, complex carbohydrates, and essential minerals like magnesium, phosphorus, and iron. The high fiber content promotes digestive health, aids in blood sugar regulation, and contributes to a feeling of fullness, making it a valuable food for weight management and metabolic health.
Commonly used as a hot breakfast cereal, oat bran can be cooked with water or milk and topped with fruits, nuts, or seeds for added nutrition. It's also versatile in baking, where it can be incorporated into muffins, breads, and pancakes to boost fiber content. Some people add it to smoothies or yogurt for a nutrient-rich, fiber-filled boost. Due to its mild, slightly nutty flavor, oat bran blends well into both sweet and savory dishes, making it an easy and beneficial addition to a balanced diet.
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