Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry
Whole food · Breakfast Cereals
Photo: Wikipedia
Quaker Oat Bran is a finely milled, toasted oat product with a nutty, mildly sweet flavor and a slightly gritty, porridge-like texture when cooked. It is exceptionally high in fiber, particularly beta-glucan, and provides a substantial protein boost for a cereal. Its dense, hearty nature makes it a powerful base for breakfasts and baked goods, offering a satisfying, earthy taste.
Calorie split: 17% protein · 64% carbs · 18% fat
↓ Full nutrition💚 Why it's loved
People love it for its hearty, comforting texture and its ability to transform simple breakfasts into fiber-rich meals. Its mild, nutty flavor is incredibly versatile, blending well with both sweet and savory additions.
⚠️ Watch-outs & how to enjoy it better
Its dense, gritty texture can be unappealing to some, and its high fiber content may cause digestive discomfort if not introduced gradually. To counteract this, start with small portions, ensure adequate water intake, and pair it with protein (like Greek yogurt or nuts) and healthy fats (like chia seeds or nut butter) to slow digestion and enhance satiety.
Key benefits
- Excellent source of soluble fiber (beta-glucan) for heart health.
- High protein content for a cereal, aiding satiety.
- Rich in B vitamins and minerals like iron and magnesium.
- Supports digestive regularity due to high insoluble fiber.
- Low in sugar, making it a nutritious, unsweetened staple.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The beta-glucan fiber in oat bran is so effective at forming a gel-like substance in the gut that it was the first food ingredient to receive a FDA-approved health claim for reducing cholesterol in 1997.
Full nutrition (USDA data · scales with serving)
| Water | 8.9 g |
| Energy | 364 kcal |
| Energy | 1525 kj |
| Protein | 17.0 g |
| Total lipid (fat) | 8.0 g |
| Ash | 3.1 g |
| Carbohydrate, by difference | 62.9 g |
| Fiber, total dietary | 14.3 g |
| Total Sugars | 1.4 g |
| Calcium, Ca | 79.0 mg |
| Iron, Fe | 8.1 mg |
| Magnesium, Mg | 241 mg |
| Phosphorus, P | 694 mg |
| Potassium, K | 579 mg |
| Sodium, Na | 5.0 mg |
| Zinc, Zn | 4.2 mg |
| Copper, Cu | 0.30 mg |
| Manganese, Mn | 5.7 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.97 mg |
| Riboflavin | 0.30 mg |
| Niacin | 0.80 mg |
| Pantothenic acid | 0.85 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 38.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 38.0 ug |
| Folate, DFE | 38.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, IU | 100 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.4 g |
| Fatty acids, total monounsaturated | 2.6 g |
| Fatty acids, total polyunsaturated | 3.0 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
What is the difference between oat bran and rolled oats?
Oat bran is the outer layer of the oat groat, rich in fiber and nutrients, while rolled oats are the whole groat that has been steamed and flattened. Oat bran has a finer texture and higher fiber content.
Can oat bran be eaten raw?
While it can be eaten raw (e.g., in smoothies or as a topping), cooking it into porridge or baking it into goods improves digestibility and texture.
Is oat bran gluten-free?
Pure oat bran is naturally gluten-free, but it is often processed in facilities that handle wheat, so look for certified gluten-free brands if you have celiac disease or severe sensitivity.
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 3.64 kcal/g · 19% calories from protein · 14.3 g fiber · 1.4 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: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.