Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt
Whole food · Breakfast Cereals
Photo: Wikipedia
Quaker Oat Bran, prepared with water, is a warm, creamy, and subtly nutty hot cereal made from the outer layer of the oat grain. It has a thicker, heartier texture than rolled oats, with a distinct chewiness and a mild, earthy flavor. Nutritionally, it's a standout for its high fiber content relative to its low calorie and fat profile.
Calorie split: 17% protein · 64% carbs · 18% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, wholesome warmth and its ability to keep them full for hours, making it a reliable and nutritious start to the day. Its mild flavor also makes it a versatile canvas for both sweet and savory toppings.
⚠️ Watch-outs & how to enjoy it better
Its dense, slightly coarse texture can be an acquired taste for those used to smoother cereals, and its high fiber content may cause temporary digestive discomfort if introduced too quickly. To counteract this, start with smaller portions and ensure adequate water intake. For blood sugar management, pair it with protein (like nuts or Greek yogurt) and healthy fats (like seeds) to further slow digestion.
Key benefits
- Excellent source of soluble fiber (beta-glucan) for heart and digestive health.
- Very low in fat and contains no added sugar or salt.
- Provides plant-based protein and complex carbohydrates for sustained energy.
- A filling, low-calorie option that supports healthy weight management.
- Naturally cholesterol-free and a good choice for a heart-healthy diet.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The beta-glucan fiber in oat bran forms a gel-like substance in the digestive tract, which is what helps slow down the absorption of sugar and contributes to its cholesterol-lowering effect.
Full nutrition (USDA data · scales with serving)
| Water | 89.1 g |
| Energy | 43.0 kcal |
| Energy | 180 kj |
| Protein | 2.0 g |
| Total lipid (fat) | 0.95 g |
| Ash | 0.46 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 | 83.0 mg |
| Potassium, K | 69.0 mg |
| Sodium, Na | 3.0 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 |
| Alcohol, ethyl | 0.00 g |
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 layer of the oat groat, making it higher in fiber and protein but lower in carbohydrates than whole rolled oats, which include the groat's starchy interior.
Can I eat it raw?
While it can be eaten uncooked (e.g., in smoothies or baked goods), it is most commonly cooked with water or milk to achieve a porridge-like consistency and improve digestibility.
Is it gluten-free?
Oats are naturally gluten-free, but they are often processed in facilities that handle wheat. For a certified gluten-free product, look for packaging that explicitly states it.
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: 0.04 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.