Oat bran, cooked
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
Oat bran is the coarse, outer husk of the oat grain, milled into a light, flaky powder. When cooked, it transforms into a warm, porridge-like cereal with a mild, nutty flavor and a pleasantly chewy, slightly gritty texture. Nutritionally, it's a standout for its exceptionally high soluble fiber content, particularly beta-glucan.
Calorie split: 19% protein · 69% carbs · 12% fat
↓ Full nutrition💚 Why it's loved
People love it as a quick, warming, and hearty breakfast that feels substantial without being heavy. Its neutral, nutty taste makes it a versatile base for both sweet and savory toppings, from berries and honey to a fried egg.
⚠️ Watch-outs & how to enjoy it better
Its dense, chewy texture and subtle flavor can be unappealing to some, and its high fiber content may cause temporary digestive discomfort (gas, bloating) if introduced too quickly. To counteract this, start with small portions (e.g., 1-2 tablespoons) and gradually increase intake while drinking plenty of water.
Key benefits
- Excellent source of soluble fiber (beta-glucan) for heart health.
- Promotes feelings of fullness and supports healthy digestion.
- Low in calories and fat while providing plant-based protein.
- Helps support healthy cholesterol levels.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The beta-glucan fiber in oat bran forms a thick, gel-like substance when mixed with liquid, which is the key to its cholesterol-lowering effect and its ability to slow digestion.
Full nutrition (USDA data · scales with serving)
| Water | 84.0 g |
| Energy | 40.0 kcal |
| Energy | 167 kj |
| Protein | 3.2 g |
| Total lipid (fat) | 0.86 g |
| Ash | 0.49 g |
| Carbohydrate, by difference | 11.4 g |
| Fiber, total dietary | 2.6 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 0.88 mg |
| Magnesium, Mg | 40.0 mg |
| Phosphorus, P | 119 mg |
| Potassium, K | 92.0 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 0.53 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.96 mg |
| Selenium, Se | 7.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.14 mg |
| Pantothenic acid | 0.22 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.16 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 | 0.29 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.29 g |
| Fatty acids, total polyunsaturated | 0.34 g |
| PUFA 18:2 | 0.32 g |
| PUFA 18:3 | 0.01 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.06 g |
| Threonine | 0.09 g |
| Isoleucine | 0.11 g |
| Leucine | 0.23 g |
| Lysine | 0.13 g |
| Methionine | 0.06 g |
| Cystine | 0.10 g |
| Phenylalanine | 0.15 g |
| Tyrosine | 0.11 g |
| Valine | 0.17 g |
| Arginine | 0.22 g |
| Histidine | 0.07 g |
| Alanine | 0.15 g |
| Aspartic acid | 0.27 g |
| Glutamic acid | 0.64 g |
| Glycine | 0.16 g |
| Proline | 0.17 g |
| Serine | 0.15 g |
FAQ
How is oat bran different from rolled oats?
Oat bran is just the outer husk of the oat groat, making it higher in fiber and lower in starch. Rolled oats are the whole oat groat that has been steamed and flattened, giving them a chewier texture and different cooking properties.
Can I eat oat bran raw?
While you can sprinkle dry oat bran on yogurt or salads, cooking it (usually with water or milk) is recommended to soften its texture, improve digestibility, and activate its beta-glucan gel-forming properties.
Is oat bran gluten-free?
Pure oats are naturally gluten-free, but they are often processed in facilities that handle wheat, leading to cross-contamination. For a strict gluten-free diet, always look for oat bran specifically labeled and 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 0.40 kcal/g · 32% calories from protein · 2.6 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: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.