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Oat Bran Calories
Very high fiber, beta-glucan, cholesterol-lowering, rich in magnesium and B vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 tablespoon (medium) of Oat Bran (20 g) has 49 calories. That works out to 246 calories per 100 g. It contains 13.2 g of carbs, 3.5 g of protein, 1.4 g of fat and 3.1 g of fiber. Its 1.1 mg of Manganese covers 49% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Oat Bran?
Oat Bran is made from the outer layers of the oat grain, with a fine, lightly flaky texture and a mild, cereal-like taste. It is commonly cooked with milk or water as porridge, stirred into yoghurt or breakfast bowls, and added to breads, muffins and other baking. Fruit, cinnamon and nuts complement its gentle flavour, while cooking it with extra liquid gives it a softer, spoonable consistency.
Its standout nutritional feature is fibre, including beta-glucan; 100 g provides 15.4 g of fibre. A modest spoonful can enrich breakfast without making the dish heavy, and it also works well mixed into overnight oats or a smoothie. If you are new to higher-fibre foods, begin with a smaller portion and adjust to suit your usual meals.
Oat Bran Nutrition Facts
Selected: 100 g
246
KCAL / 100G
Carbs
66.2g
· 24% DV
Protein
17.3g
· 35% DV
Fat
7g
· 9% DV
Fiber
15.4g
· 55% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 17% · Fat 16%
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
How Nutritious Is Oat 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.
Oat Bran Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat Bran
To burn the 246 calories in 100 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.
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).
Compare Oat Bran
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Frequently Asked Questions About Oat Bran
What is oat bran?
Oat bran is the fiber-rich outer layer of the oat grain, separated during milling. Its fine, flaky texture makes it easy to stir into porridge, yogurt, smoothies, and baking mixtures.
Is oat bran the same as oatmeal?
No. Oat bran comes from the outer layer of the oat grain, while oatmeal is made from oats that have been cut or rolled. Oat bran is finer and can thicken recipes more quickly.
How do you cook oat bran?
Simmer oat bran with water or milk, stirring often, until it reaches the texture you like. Because it thickens quickly, add more liquid if needed, then top it with fruit, nuts, or spices.
Can you eat oat bran raw?
Yes, oat bran can be eaten without cooking when mixed into foods such as yogurt, milk, or a smoothie. It absorbs liquid and thickens, so stir it well and allow it to soften before eating.
Does oat bran lower cholesterol?
Oat bran can help lower LDL cholesterol because its soluble beta-glucan binds bile acids in the digestive tract. The effect comes from making it a regular part of an overall eating pattern, not from a single serving.
Is oat bran good for constipation?
It can help with constipation because its fiber adds bulk to stool and supports regular bowel movements. Increase your intake gradually and drink enough fluids, since a sudden increase in fiber may cause discomfort.
Does oat bran help with weight loss?
Oat bran may support weight management by adding fiber and helping a meal feel more filling. It does not cause weight loss on its own; try adding it to a balanced breakfast rather than relying on it as a quick fix.
Can oat bran help manage blood sugar?
Oat bran’s soluble fiber can slow digestion and may reduce the rise in blood sugar after a meal. It is not a substitute for diabetes care, and the way it fits into your meals can be discussed with your healthcare professional.
Why does oat bran make me bloated?
A sudden increase in oat bran can cause gas or bloating as gut bacteria ferment its fiber. Start with a smaller amount, increase it gradually, and drink fluids to help your digestive system adjust.
How should you store oat bran?
Keep oat bran in a tightly sealed container in a cool, dry place, away from sunlight and heat. Once opened, protect it from moisture and discard it if its smell or appearance changes.
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Nutrition data compiled from USDA FoodData Central and scientific sources.