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Roasted bran Calories
Roasted bran
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Roasted bran (16 g) has 35 calories. That works out to 216 calories per 100 g. It contains 10.3 g of carbs, 2.5 g of protein, 0.7 g of fat and 6.7 g of fiber. Its 2.2 mg of Manganese covers 95% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Roasted bran Nutrition Facts
Selected: 2 tablespoon (medium) · 16 g
35
KCAL / 16G
Carbs
10.3g
· 4% DV
Protein
2.5g
· 5% DV
Fat
0.7g
· 1% DV
Fiber
6.7g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 17% · Fat 11%
Roasted bran nutrition facts table · 2 tablespoon (medium) (16 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 35 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Trans fat | 0 g | |
| Sodium | 0.32 mg | 0% |
| Total carbohydrate | 10.3 g | 4% |
| Fiber | 6.7 g | 24% |
| Protein | 2.5 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Tablespoons of Roasted bran?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 16 g | 35 kcal |
| 1 tablespoon (small) | 8 g | 17 kcal |
| 1 serving (medium) | 20 g | 43 kcal |
| 3 tablespoon (large) | 24 g | 52 kcal |
| 1 pack (small) | 50 g | 108 kcal |
| 1 cup (medium) | 58 g | 125 kcal |
| 100 g | 100 g | 216 kcal |
| 1 pack (large) | 100 g | 216 kcal |
Calculated from 216 calories per 100 g.
Frequently Asked Questions About Roasted bran
What is roasted bran?
Roasted bran is the outer layer of a grain that has been heated to develop a toasted flavor. It is commonly made from wheat, but the grain can vary, so check the product name if you need to know its source.
How do you use roasted bran?
Roasted bran can be stirred into cereal, yogurt, soups, or baked goods. Its dry, coarse texture works best when mixed into moist foods or given time to soften; drink water with a bran-rich meal.
Does roasting change the fiber in roasted bran?
Roasting does not remove the bran’s fiber, though it changes its flavor and may make it taste less raw. The amount of fiber in a serving still depends on the product and how much you use.
Can you add roasted bran to smoothies?
Yes, roasted bran can be blended into a smoothie. Let the drink stand briefly if you prefer a softer texture, since the bran absorbs liquid and can make a smoothie thicker.
Can roasted bran replace wheat germ in recipes?
No, roasted bran is not a direct substitute for wheat germ. Bran is the grain’s outer layer, while wheat germ is the seed’s reproductive part; they differ in texture and behavior, so replacing one may change a recipe.
Can you bake with roasted bran?
Yes, roasted bran can be added to bread, muffins, and other baked goods. It makes the texture more substantial and can absorb moisture, so use it as part of the dry ingredients rather than replacing all the flour.
Does roasted bran need to be cooked before eating?
No, roasted bran does not usually need additional cooking if it is sold ready to eat. You can mix it straight into moist foods, though heating it in a recipe can soften its texture further.
Can roasted bran help with constipation?
Roasted bran’s fiber can help support regular bowel movements by adding bulk to stool. Increase it gradually and drink enough fluids; persistent constipation warrants medical advice rather than relying on bran alone.
How should you store roasted bran?
Keep roasted bran in an airtight container in a cool, dry place away from sunlight. Moisture can spoil its texture and flavor, so discard it if it develops a musty smell or signs of mold.
Why does roasted bran make food thicker?
Roasted bran absorbs liquid, so it can thicken foods such as smoothies, yogurt, and soup as it sits. Add it gradually and adjust the liquid or serving time to get the texture you want.
Roasted bran Vitamins & Minerals
Vitamins
B3
2.18mg · 14% DV
B6
0.21mg · 12% DV
B1
0.1mg · 8% DV
B2
0.09mg · 7% DV
Minerals
Manganese
2.18mg · 95% DV
Phosphorus
152mg · 22% DV
Magnesium
67mg · 16% DV
Copper
0.13mg · 14% DV
Potassium ⭐
186mg · 5% DV
Sodium
0.32mg · 0% DV
Roasted bran Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted bran
To burn the 35 calories in 2 tablespoon (medium) (16 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Roasted bran?
Roasted bran is the outer layer of cereal grains, separated during milling and toasted for a deeper, nutty flavour. It is usually used as an ingredient rather than eaten on its own, with a dry, slightly coarse texture that softens when mixed into moist foods.
It can be stirred into porridge, yoghurt, cereal or baking, or added to soups and savoury dishes for extra texture. Bran is particularly rich in fibre: it provides 42 g per 100 g, so a small spoonful is often enough. Pair it with yoghurt or another moist base, and add it gradually if you prefer a softer texture.
How Nutritious Is Roasted bran?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Roasted bran Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Roasted bran Contain Allergens?
Contains these allergens:
Which Diets Is Roasted bran Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Roasted bran Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.43g
Omega 6:3 ratio 21:1
Above the ideal 4:1 (21:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.