OpenNutrition

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Oat Bran

Oat Bran

Everyday

Oat bran is the nutrient-rich outer layer of oat groats, separated during milling and prized for its exceptionally high soluble fiber content. It contains concentrated beta-glucan fiber, clinically shown to support healthy cholesterol levels, and cooks into a creamy porridge with a smoother texture than traditional oatmeal. While naturally gluten-free, cross-contamination risks require verification for gluten-sensitive diets. This versatile ingredient also enhances baked goods and smoothies with added fiber and a mild, nutty flavor.

Macro Impact

A 1/2 cup serving contains 98 calories, 7g protein, 26g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 98 calories?
Walking3.5 mph, moderate pace
23 min
YogaModerate effort, gentle pace
17 min
SwimmingModerate effort, freestyle
13 min
Biking12-14 mph, moderate effort
10 min
StairsStair climbing, moderate pace
11 min
Running5 mph (12 min/mile)
8 min

Nutrition Facts

Serving size1/2 cup (40 g)
Amount per serving
Calories98
% Daily Value*
Total Fat3g
4%
Saturated Fat0.5g
3%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat1.0g
Cholesterol0mg
0%
Sodium2mg
0%
Total Carbohydrate26g
10%
Dietary Fiber6g
22%
Total Sugars0.6g
Includes Added Sugars0g
0%
Protein7g
Vitamin D0mcg
0%
Calcium23mg
2%
Iron2mg
12%
Potassium226mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
26 / 275 g
10%
Fiber
6 / 28 g
22%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
5 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
20 g
Fat
Total Fat
3 / 78 g
4%
Monounsaturated
1 / 31 g
3%
Polyunsaturated
1 / 23 g
5%
Saturated
1 / 23 g
2%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
1 / 19 g
6%
Omega 9
1 g
Protein
Protein
7 / 80 g
9%
Amino Acids
Histidine
0 / 3 g
5%
Isoleucine
0 / 2 g
17%
Leucine
1 / 3 g
18%
Lysine
0 / 2 g
13%
Methionine
0 / 1 g
11%
Phenylalanine
0 / 2 g
18%
Threonine
0 / 1 g
17%
Tryptophan
0 / 0 g
42%
Valine
0 / 2 g
19%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
1 / 1 mg
41%
Riboflavin, B2
0 / 1 mg
7%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
1 / 5 mg
12%
Pyridoxine, B6
0 / 1 mg
5%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
21 / 400 mcg
5%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
3%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
23 / 1k mg
2%
Copper
0 / 1 mg
18%
Iron
2 / 13 mg
17%
Magnesium
94 / 370 mg
25%
Manganese
2 / 2 mg
110%
Phosphorous
294 / 700 mg
42%
Potassium
226 / 3k mg
8%
Selenium
18 / 55 mcg
33%
Sodium
2 / 2.3k mg
0%
Zinc
1 / 10 mg
13%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
3 / 150 mcg
2%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
3 g
Caffeine
0 mg
Choline
13 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Oat bran, raw. USDA Standard Reference, Legacy. Food ID 168872.
  2. 2.Grains, oat bran, dry. Canadian Nutrient File. Food ID 4493.
  3. 3.Oat Bran, Danish. Frida. Public Food Key 558.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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