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
Raw oat bran is the outer layer of the oat groat, separated from the starchy center. Eaten raw (mixed into yogurt, smoothies, or cold cereal), it delivers a concentrated hit of soluble fiber, specifically beta-glucan, which has well-documented effects on cholesterol and blood sugar response. Protein is notably high for a grain product, and the fat is modest. The flavor is mild and faintly wheaty. A tablespoon or two stirred into foods is an easy, unfussy way to increase daily fiber without changing much about how you eat.
Dietary Information
Oat bran, raw is considered high-fiber, making it a suitable choice for various dietary plans.
Notable micronutrients in Oat bran, raw include Manganese, Mn (245% DV) , Thiamin (98% DV) , Selenium, Se (82% DV) , Phosphorus, P (59% DV) , and Magnesium, Mg (56% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 246 calories per 100 grams, Oat bran, raw gets 28% of its calories from protein, 108% from carbohydrates, and 26% from fat. This is moderately high, similar to many cooked grains and dairy products.
Compare Oat bran, raw
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