Oat bran cereal, cooked
Common food
Photo: Wikipedia
Oat bran cereal is the coarse, outer layer of the oat groat, cooked into a warm, porridge-like dish. It has a distinctly nutty, earthy flavor and a texture that's both creamy and pleasantly gritty. Nutritionally, it's a standout for its high soluble fiber content, particularly beta-glucan, which forms a thick, gel-like consistency when cooked.
Calorie split: 17% protein · 67% carbs · 16% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, hearty texture and its ability to be a blank canvas for flavors, easily customized with fruits, nuts, and spices. It's a staple in health-conscious and traditional breakfast routines across many cultures.
⚠️ Watch-outs & how to enjoy it better
Its dense, fibrous texture can be unappealing to some, and its high fiber content may cause digestive discomfort (bloating or gas) if introduced too quickly. To counteract this, start with small portions, ensure adequate water intake, and gradually increase consumption. It can also be paired with protein (like nuts or yogurt) to slow digestion and enhance satiety.
Key benefits
- Excellent source of soluble fiber (beta-glucan) for digestive health.
- Low in sugar and fat, making it a light, nutrient-dense option.
- Provides plant-based protein and essential minerals like manganese and phosphorus.
- Helps promote a feeling of fullness, aiding in weight management.
- A whole-grain food that supports heart health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The beta-glucan in oat bran can form a viscous gel that binds to cholesterol-rich bile acids in the digestive system, aiding their excretion.
Full nutrition (USDA data · scales with serving)
| Water | 82.4 g |
| Energy | 46.0 kcal |
| Protein | 3.2 g |
| Total lipid (fat) | 1.3 g |
| Carbohydrate, by difference | 12.3 g |
| Fiber, total dietary | 2.9 g |
| Total Sugars | 0.27 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 0.95 mg |
| Magnesium, Mg | 45.0 mg |
| Phosphorus, P | 129 mg |
| Potassium, K | 100 mg |
| Sodium, Na | 69.0 mg |
| Zinc, Zn | 0.59 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 8.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.16 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 6.0 mg |
| Vitamin B-12 | 0.00 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 | 30.0 ug |
| Vitamin E (alpha-tocopherol) | 0.19 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.60 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.25 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 | 0.01 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.21 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.44 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.44 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.51 g |
| PUFA 18:2 | 0.49 g |
| PUFA 18:3 | 0.02 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 Bread, reduced-calorie, oat bran — USDA does not publish this profile for Oat bran cereal.
| Tryptophan | 0.10 g |
| Threonine | 0.26 g |
| Isoleucine | 0.32 g |
| Leucine | 0.56 g |
| Lysine | 0.29 g |
| Methionine | 0.14 g |
| Cystine | 0.14 g |
| Phenylalanine | 0.17 g |
| Tyrosine | 0.39 g |
| Valine | 0.36 g |
| Arginine | 0.38 g |
| Histidine | 0.18 g |
| Alanine | 0.31 g |
| Aspartic acid | 0.53 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.32 g |
| Proline | 0.71 g |
| Serine | 0.39 g |
FAQ
How is oat bran different from rolled oats?
Oat bran is the outer husk of the oat groat, while rolled oats are the whole groat that has been steamed and flattened. Oat bran is higher in fiber and has a finer, grittier texture, whereas rolled oats are chewier.
Can I eat oat bran raw?
While you can add dry oat bran to smoothies or baked goods, it's most commonly and palatably consumed cooked. Cooking softens the bran, improves digestibility, and develops its characteristic creamy, porridge-like texture.
Is oat bran gluten-free?
Pure oat bran is naturally gluten-free, but it is often processed in facilities that handle wheat. For those with celiac disease or severe gluten sensitivity, it's crucial to choose products certified as gluten-free.
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 0.46 kcal/g · 28% calories from protein · 2.9 g fiber · 0.3 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: 0.69 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.