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Oat Bran Calories
Very high fiber, beta-glucan, cholesterol-lowering, rich in magnesium and B vitamins
CALORIES
GI
POTASSIUM
FIBER
Oat Bran Nutrition Facts
Selected: 100 g
246
KCAL / 100G
Carbs
66.2g
· 67%
Protein
17.3g
· 17%
Fat
7g
· 16%
Fiber
15.4g
Oat Bran Vitamins & Minerals
Vitamins
B1
1.1mg · 92% DV
B5
1.5mg · 30% DV
B2
0.3mg · 23% DV
Biotin
6µg · 20% DV
Minerals
Manganese
6mg · 261% DV
Copper
1mg · 111% DV
Phosphorus
734mg · 105% DV
Magnesium
235mg · 56% DV
Oat Bran Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Oat 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 Oat Bran Contain Allergens?
No known major allergens
Which Diets Is Oat Bran Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oat Bran Fat Profile
SATURATED
1.3g
MONOUNSATURATED
2.5g
POLYUNSATURATED
2.5g
Omega 6:3 ratio 17.7:1
Above the ideal 4:1 (17.7:1).
Foods Similar to Oat Bran
Oat Bran — Frequently Asked Questions
How many calories and how much protein are in oat bran?
Oat bran provides 246 calories and 17.3g of protein per 100g. The same amount also contains 66.2g carbs, 7g fat, and 15.4g fiber.
Is oat bran low glycemic and diet-friendly?
Oat bran has a glycemic index of 55, which is generally considered moderate. It is compatible with omnivore, vegetarian, vegan, paleo, Mediterranean, flexitarian, and gluten-free eating patterns.
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Nutrition data compiled from USDA FoodData Central and scientific sources.