Bread, oat bran
Whole food · Baked Products
Photo: Wikipedia
Oat bran bread is a hearty, dense loaf made with the nutrient-rich outer layer of the oat grain. It has a distinctly nutty, slightly sweet flavor and a chewy, moist texture that's more substantial than standard white bread. Nutritionally, it's a standout for its high fiber content, particularly the soluble fiber beta-glucan, which is linked to heart health.
Calorie split: 17% protein · 66% carbs · 16% fat
↓ Full nutrition💚 Why it's loved
People love oat bran bread for its robust, wholesome flavor and satisfying chew that makes it feel substantial. Its natural nuttiness pairs beautifully with both sweet and savory toppings, making it a versatile staple from breakfast toast to hearty sandwiches.
⚠️ Watch-outs & how to enjoy it better
Its dense texture and high fiber content can cause digestive discomfort (gas, bloating) for those not accustomed to it. To ease in, start with small portions and drink plenty of water. The natural sugars, while not added, can still affect blood sugar in sensitive individuals; pairing it with protein (like nut butter or eggs) or healthy fat (avocado) helps slow absorption.
Key benefits
- Excellent source of soluble fiber (beta-glucan) for heart and gut health.
- Provides sustained energy due to its complex carbohydrate profile.
- Good source of plant-based protein for satiety.
- Lower glycemic index than many refined grain breads.
- Rich in minerals like manganese, phosphorus, and magnesium.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The beta-glucan fiber in oat bran forms a gel-like substance in your digestive tract, which can literally bind to cholesterol-rich bile acids and help remove them from the body.
Full nutrition (USDA data · scales with serving)
| Water | 44.0 g |
| Energy | 236 kcal |
| Energy | 987 kj |
| Protein | 10.4 g |
| Total lipid (fat) | 4.4 g |
| Ash | 1.5 g |
| Carbohydrate, by difference | 39.8 g |
| Fiber, total dietary | 4.5 g |
| Total Sugars | 7.7 g |
| Calcium, Ca | 65.0 mg |
| Iron, Fe | 3.1 mg |
| Magnesium, Mg | 35.0 mg |
| Phosphorus, P | 141 mg |
| Potassium, K | 147 mg |
| Sodium, Na | 353 mg |
| Zinc, Zn | 0.89 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.78 mg |
| Selenium, Se | 30.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.50 mg |
| Riboflavin | 0.35 mg |
| Niacin | 4.8 mg |
| Pantothenic acid | 0.58 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 81.0 ug |
| Folic acid | 56.0 ug |
| Folate, food | 25.0 ug |
| Folate, DFE | 120 ug |
| Choline, total | 18.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 5.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 46.0 ug |
| Vitamin E (alpha-tocopherol) | 0.44 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.70 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.53 g |
| SFA 18:0 | 0.16 g |
| Fatty acids, total monounsaturated | 1.6 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 1.6 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.13 g |
| Threonine | 0.30 g |
| Isoleucine | 0.40 g |
| Leucine | 0.73 g |
| Lysine | 0.30 g |
| Methionine | 0.18 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.52 g |
| Tyrosine | 0.32 g |
| Valine | 0.46 g |
| Arginine | 0.45 g |
| Histidine | 0.23 g |
| Alanine | 0.37 g |
| Aspartic acid | 0.55 g |
| Glutamic acid | 3.2 g |
| Glycine | 0.40 g |
| Proline | 1.1 g |
| Serine | 0.50 g |
FAQ
Is oat bran bread gluten-free?
No. While oats are naturally gluten-free, they are often processed in facilities with wheat. Oat bran bread typically contains wheat flour and is not safe for those with celiac disease or gluten sensitivity unless specifically labeled as certified gluten-free.
How does it differ from whole wheat bread?
Oat bran bread is made with oat bran (the outer layer of the oat groat), giving it a distinctive nutty flavor and higher soluble fiber content. Whole wheat bread uses the entire wheat kernel, providing more insoluble fiber and a different, earthier taste.
Can I use it for making bread crumbs?
Absolutely. Its dense, dry texture makes excellent, flavorful bread crumbs for coating proteins or binding meatballs, adding a nutritious and tasty twist.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.36 kcal/g · 18% calories from protein · 4.5 g fiber · 7.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.40 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.