Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt
Whole food · Breakfast Cereals
Photo: Wikipedia
This is a simple, savory oat bran porridge, cooked with water and a pinch of salt. It has a thick, slightly coarse, and hearty texture with a mild, toasty grain flavor. Nutritionally, it's a low-calorie, high-fiber base that provides a solid start to the day.
Calorie split: 17% protein · 64% carbs · 18% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, warm simplicity and the satisfying, filling texture that keeps hunger at bay. It's a blank canvas that readily absorbs sweet or savory flavors, making it a versatile breakfast staple in many cultures.
⚠️ Watch-outs & how to enjoy it better
The plain, savory version can taste bland or mushy to some, and its high fiber content may cause digestive discomfort if you're not used to it. To counteract this, start with a small portion and gradually increase intake. Pairing it with protein (like nuts or Greek yogurt) and healthy fats (like seeds) can enhance flavor, improve satiety, and help stabilize blood sugar response.
Key benefits
- Excellent source of dietary fiber (1.7g per 100g)
- Very low in calories (43 kcal per 100g)
- Provides plant-based protein (2.03g per 100g)
- Low in fat (0.95g per 100g)
- Contains no added sugar
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Oat bran is the outer layer of the oat groat and is particularly rich in a soluble fiber called beta-glucan, which is known for its heart-health benefits.
Full nutrition (USDA data · scales with serving)
| Water | 89.0 g |
| Energy | 43.0 kcal |
| Energy | 180 kj |
| Protein | 2.0 g |
| Total lipid (fat) | 0.95 g |
| Ash | 0.57 g |
| Carbohydrate, by difference | 7.5 g |
| Fiber, total dietary | 1.7 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 0.97 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 82.0 mg |
| Potassium, K | 69.0 mg |
| Sodium, Na | 46.0 mg |
| Zinc, Zn | 0.53 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.68 mg |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.10 mg |
| Pantothenic acid | 0.10 mg |
| Vitamin B-6 | 0.01 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 12.0 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.17 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 | 0.00 g |
| SFA 16:0 | 0.14 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.31 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.30 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.36 g |
| PUFA 18:2 | 0.33 g |
| PUFA 18:3 | 0.01 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)
Estimated from Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted — USDA does not publish this profile for Cereals.
| Tryptophan | 0.09 g |
| Threonine | 0.24 g |
| Isoleucine | 0.26 g |
| Leucine | 0.80 g |
| Lysine | 0.12 g |
| Methionine | 0.10 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.21 g |
| Valine | 0.34 g |
| Arginine | 0.24 g |
| Histidine | 0.18 g |
| Alanine | 0.46 g |
| Aspartic acid | 0.48 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.27 g |
| Proline | 0.49 g |
| Serine | 0.38 g |
FAQ
How is oat bran different from rolled oats?
Oat bran is the outer, fiber-rich layer of the oat grain, while rolled oats are the whole oat groat that has been flattened. Oat bran cooks faster and has a finer, mushier texture.
Can I eat this if I'm gluten-free?
Pure oat bran is naturally gluten-free, but it is often processed in facilities that handle wheat. For celiac disease, look for a certified gluten-free label.
Why is it prepared with salt?
A pinch of salt is a classic flavor enhancer for porridge. It balances the mild, toasty flavor of the grain and prevents the dish from tasting flat.
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 0.43 kcal/g · 19% calories from protein · 1.7 g fiber · 0.0 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: 0.67 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.