Oat bran (raw) nutrition facts
100 grams of oat bran, raw contain 246 calories, 17 g of protein, 66 g of carbohydrates and 7 g of fat. It is an excellent source of manganese (245% DV), thiamin (B1) (98% DV), selenium (82% DV) and phosphorus (59% DV). Most of its calories (67%) come from carbs. It is high in fiber.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Manganese245%
- Thiamin (B1)98%
- Selenium82%
- Phosphorus59%
- Magnesium56%
- Dietary fiber55%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 1.01 mg | 7% |
| Vitamin K | 3.2 µg | 3% |
| Thiamin (B1) | 1.17 mg | 98% |
| Riboflavin (B2) | 0.22 mg | 17% |
| Niacin (B3) | 0.93 mg | 6% |
| Pantothenic acid (B5) | 1.49 mg | 30% |
| Vitamin B6 | 0.17 mg | 10% |
| Folate | 52 µg | 13% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 32.2 mg | 6% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 58 mg | 4% |
| Iron | 5.41 mg | 30% |
| Potassium | 566 mg | 12% |
| Magnesium | 235 mg | 56% |
| Phosphorus | 734 mg | 59% |
| Zinc | 3.11 mg | 28% |
| Copper | 0.4 mg | 45% |
| Manganese | 5.63 mg | 245% |
| Selenium | 45.2 µg | 82% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 1.33 g | 7% |
| Monounsaturated fat | 2.38 g | - |
| Polyunsaturated fat | 2.77 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 6.55 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other cereal grains and pasta
| Per 100 g | Oat bran (raw) | Category average | Difference |
|---|---|---|---|
| Calories | 246 | 284 | -13% |
| Protein | 17.3 g | 8.81 g | +96% |
| Total carbohydrate | 66.2 g | 58.5 g | +13% |
| Total fat | 7.03 g | 2.25 g | +212% |
| Dietary fiber | 15.4 g | 5.77 g | +167% |
| Total sugars | 1.45 g | 0.94 g | +54% |
| Sodium | 4 mg | 94.9 mg | -96% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 168872. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.