Rolls, dinner, oat bran
Whole food · Baked Products
Photo: Wikipedia
A soft, slightly dense dinner roll made with oat bran, offering a subtly nutty, earthy flavor and a tender, moist crumb. Nutritionally, it's a standout for its high fiber content (4.1g per 100g) and solid protein (9.5g), making it more filling than a standard white roll. It provides a hearty, wholesome base for sandwiches or a satisfying side to a meal.
Calorie split: 16% protein · 67% carbs · 17% fat
↓ Full nutrition💚 Why it's loved
People love its satisfying, chewy texture and the subtle, wholesome flavor that complements both savory and slightly sweet toppings. It's a versatile staple that bridges the gap between everyday bread and a more nutritious choice.
⚠️ Watch-outs & how to enjoy it better
The dense texture and earthy taste can be less appealing to those accustomed to light, fluffy white rolls. For individuals monitoring blood sugar, the 6.67g of sugar per 100g, while natural, is notable; pairing it with protein (like cheese or lean meat) or healthy fat (like avocado) can help moderate blood sugar response.
Key benefits
- High in dietary fiber for digestive health
- Good source of plant-based protein
- Lower glycemic impact than refined white rolls
- Provides B vitamins and minerals from whole grain
- Promotes satiety and helps manage portion control
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Oat bran is the outer casing of the oat groat and is one of the most fiber-rich parts of any grain, containing a specific soluble fiber called beta-glucan known for its heart-health benefits.
Full nutrition (USDA data · scales with serving)
| Water | 44.0 g |
| Energy | 236 kcal |
| Energy | 987 kj |
| Protein | 9.5 g |
| Total lipid (fat) | 4.6 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 40.2 g |
| Fiber, total dietary | 4.1 g |
| Total Sugars | 6.7 g |
| Calcium, Ca | 85.0 mg |
| Iron, Fe | 4.1 mg |
| Magnesium, Mg | 33.0 mg |
| Phosphorus, P | 115 mg |
| Potassium, K | 121 mg |
| Sodium, Na | 413 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.75 mg |
| Selenium, Se | 29.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.45 mg |
| Riboflavin | 0.29 mg |
| Niacin | 5.0 mg |
| Pantothenic acid | 0.43 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 95.0 ug |
| Folic acid | 64.0 ug |
| Folate, food | 31.0 ug |
| Folate, DFE | 140 ug |
| Choline, total | 14.6 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 |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 44.0 ug |
| Vitamin E (alpha-tocopherol) | 0.48 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.62 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 | 0.45 g |
| SFA 18:0 | 0.16 g |
| Fatty acids, total monounsaturated | 1.5 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 1.5 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:3 | 0.10 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)
| Tryptophan | 0.12 g |
| Threonine | 0.27 g |
| Isoleucine | 0.37 g |
| Leucine | 0.67 g |
| Lysine | 0.27 g |
| Methionine | 0.16 g |
| Cystine | 0.21 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.30 g |
| Valine | 0.42 g |
| Arginine | 0.41 g |
| Histidine | 0.21 g |
| Alanine | 0.34 g |
| Aspartic acid | 0.50 g |
| Glutamic acid | 2.9 g |
| Glycine | 0.36 g |
| Proline | 0.97 g |
| Serine | 0.46 g |
FAQ
Is this roll gluten-free?
Not necessarily. While oats are naturally gluten-free, oat bran products can be cross-contaminated with wheat during processing unless certified gluten-free. Always check the label for a gluten-free certification.
How does it compare nutritionally to a whole wheat roll?
Oat bran rolls typically have more soluble fiber (beta-glucan) and a slightly nuttier flavor. Whole wheat rolls may have a higher total fiber content and a different mineral profile. Both are excellent choices over refined white bread.
Can I use this for making bread pudding?
Yes, its dense texture holds up well to custards, adding a pleasant chew and nutty flavor. It's a great way to use day-old rolls and boost the fiber content of the dessert.
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 2.36 kcal/g · 16% calories from protein · 4.1 g fiber · 6.7 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: 3.41 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.