Muffin, oat bran
Common food
An oat bran muffin is a hearty, dense quick bread where the coarse, nutty texture of the grain takes center stage, often offering a chewier bite than a standard flour muffin. With 7.4g of fat and 4.6g of fiber per 100g, it provides a satisfying, earthy flavor profile that balances the natural sweetness of the 8.22g of sugar. It stands out as a functional breakfast item designed to deliver sustained energy through complex carbohydrates and fiber.
Calorie split: 10% protein · 67% carbs · 23% fat
↓ Full nutrition💚 Why it's loved
People love it for its distinctively rustic, wholesome flavor that feels indulgent yet virtuous, often evoking a comforting, homemade nostalgia. It is cherished as a grab-and-go breakfast staple that pairs perfectly with coffee or tea without the cloying sweetness of a cupcake.
⚠️ Watch-outs & how to enjoy it better
Despite the fiber, the 48.3g of carbs and 8.22g of sugar can still cause blood-sugar spikes if eaten alone, and the dense texture can feel dry or heavy to some palates. To counteract this, pair it with a protein source like Greek yogurt or eggs, or opt for a smaller portion with a healthy fat like nut butter to slow sugar absorption.
Key benefits
- High in soluble fiber for digestive health
- Provides sustained energy from complex carbohydrates
- Offers a moderate protein boost for a baked good
- Lower glycemic impact than refined flour pastries
- Rich in essential minerals like manganese and phosphorus
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Oat bran is the outer casing of the oat kernel and contains the highest concentration of beta-glucan, a soluble fiber famous for its cholesterol-lowering properties.
Full nutrition (USDA data · scales with serving)
| Water | 35.0 g |
| Energy | 270 kcal |
| Protein | 7.0 g |
| Total lipid (fat) | 7.4 g |
| Carbohydrate, by difference | 48.3 g |
| Fiber, total dietary | 4.6 g |
| Total Sugars | 8.2 g |
| Calcium, Ca | 63.0 mg |
| Iron, Fe | 4.2 mg |
| Magnesium, Mg | 157 mg |
| Phosphorus, P | 376 mg |
| Potassium, K | 507 mg |
| Sodium, Na | 393 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.33 mg |
| Selenium, Se | 11.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.26 mg |
| Riboflavin | 0.10 mg |
| Niacin | 0.42 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 89.0 ug |
| Folic acid | 71.0 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 139 ug |
| Choline, total | 6.6 mg |
| Vitamin B-12 | 0.01 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 13.0 ug |
| Vitamin E (alpha-tocopherol) | 0.66 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 13.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 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 | 0.80 g |
| SFA 18:0 | 0.25 g |
| Fatty acids, total monounsaturated | 1.7 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 1.7 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 4.1 g |
| PUFA 18:2 | 3.7 g |
| PUFA 18:3 | 0.46 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 Muffins, blueberry, commercially prepared (Includes mini-muffins) — USDA does not publish this profile for Muffin.
| Tryptophan | 0.07 g |
| Threonine | 0.18 g |
| Isoleucine | 0.22 g |
| Leucine | 0.42 g |
| Lysine | 0.20 g |
| Methionine | 0.12 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.28 g |
| Tyrosine | 0.18 g |
| Valine | 0.26 g |
| Arginine | 0.24 g |
| Histidine | 0.13 g |
| Alanine | 0.21 g |
| Aspartic acid | 0.32 g |
| Glutamic acid | 1.5 g |
| Glycine | 0.19 g |
| Proline | 0.54 g |
| Serine | 0.30 g |
| Hydroxyproline | 0.00 g |
FAQ
Is oat bran muffin gluten-free?
While oats are naturally gluten-free, they are often processed in facilities with wheat; always check for certified gluten-free labeling if you have celiac disease.
How does oat bran differ from wheat bran?
Oat bran has a higher proportion of soluble fiber (beta-glucan) compared to the insoluble fiber found predominantly in wheat bran.
Can I freeze oat bran muffins?
Yes, they freeze exceptionally well; wrap them individually and store for up to 3 months for a quick breakfast option.
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 2.70 kcal/g · 10% calories from protein · 4.6 g fiber · 8.2 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: 0.78 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.