Bran raw nutrition: calories, carbs, GI, protein, fiber, fats
Oat bran, raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Bran raw
|
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
|
56 (medium) |
| Glycemic load | 27 (high) |
| Insulin index ⓘ The II value for an oat product containing 45g of oat bran https://www.nature.com/articles/1602561/tables/2 | 51 |
| Calories ⓘ Calories per 100-gram serving | 246 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 50.82 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup (94 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 16.9 (acidic) |
| Oxalates ⓘ https://www.thaiscience.info/Article%20for%20ThaiScience/Article/1/10026425.pdf | 70mg |
Fiber ⓘHigher in Fiber content than 92% of foods
Phosphorus ⓘHigher in Phosphorus content than 92% of foods
Iron ⓘHigher in Iron content than 90% of foods
Vitamin B1 ⓘHigher in Vitamin B1 content than 90% of foods
Magnesium ⓘHigher in Magnesium content than 90% of foods
Bran raw calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 246 | |
| Calories in 1 cup | 231 | 94 g |
Bran raw Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Bran raw Glycemic load (GL)
Mineral coverage chart
Calcium:
58 mg of 1,000 mg
6%
Iron:
5.41 mg of 8 mg
68%
Magnesium:
235 mg of 420 mg
56%
Phosphorus:
734 mg of 700 mg
105%
Potassium:
566 mg of 3,400 mg
17%
Sodium:
4 mg of 2,300 mg
0%
Zinc:
3.11 mg of 11 mg
28%
Copper:
0.403 mg of 1 mg
45%
Manganese:
5.63 mg of 2 mg
245%
Selenium:
45.2 µg of 55 µg
82%
Choline:
32.2 mg of 550 mg
6%
Mineral chart - relative view
Phosphorus
734 mg
TOP 8%
Iron
5.41 mg
TOP 10%
Magnesium
235 mg
TOP 10%
Potassium
566 mg
TOP 11%
Copper
0.403 mg
TOP 22%
Selenium
45.2 µg
TOP 23%
Manganese
5.63 mg
TOP 25%
Zinc
3.11 mg
TOP 29%
Calcium
58 mg
TOP 31%
Choline
32.2 mg
TOP 70%
Sodium
4 mg
TOP 92%
Vitamin coverage chart
Vitamin A:
0 IU of 5,000 IU
0%
Vitamin E :
1.01 mg of 15 mg
7%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
1.17 mg of 1 mg
98%
Vitamin B2:
0.22 mg of 1 mg
17%
Vitamin B3:
0.934 mg of 16 mg
6%
Vitamin B5:
1.494 mg of 5 mg
30%
Vitamin B6:
0.165 mg of 1 mg
13%
Folate:
52 µg of 400 µg
13%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
3.2 µg of 120 µg
3%
Vitamin chart - relative view
Vitamin B1
1.17 mg
TOP 10%
Vitamin B5
1.494 mg
TOP 29%
Folate
52 µg
TOP 34%
Vitamin B2
0.22 mg
TOP 41%
Vitamin E
1.01 mg
TOP 46%
Vitamin B6
0.165 mg
TOP 53%
Vitamin K
3.2 µg
TOP 60%
Vitamin B3
0.934 mg
TOP 70%
Vitamin C
0 mg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 35%
17.3 g of 50 g
35%
Fats:
Daily Value: 11%
7.03 g of 65 g
11%
Carbs:
Daily Value: 22%
66.22 g of 300 g
22%
Water:
Daily Value: 0%
6.55 g of 2,000 g
0%
Other:
2.9 g
Protein quality breakdown
Tryptophan:
335 mg of 280 mg
120%
Threonine:
502 mg of 1,050 mg
48%
Isoleucine:
668 mg of 1,400 mg
48%
Leucine:
1374 mg of 2,730 mg
50%
Lysine:
760 mg of 2,100 mg
36%
Methionine:
335 mg of 1,050 mg
32%
Phenylalanine:
908 mg of 1,750 mg
52%
Valine:
964 mg of 1,820 mg
53%
Histidine:
410 mg of 700 mg
59%
Fat type information
Saturated Fat:
1.328 g
Monounsaturated Fat:
2.376 g
Polyunsaturated fat:
2.766 g
Fiber content ratio for Bran raw
Sugar:
1.45 g
Fiber:
15.4 g
Other:
49.37 g
All nutrients for Bran raw per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 246kcal | 12% | 39% |
5.2 times more than Orange
|
| Protein | 17.3g | 41% | 30% |
6.1 times more than Broccoli
|
| Fats | 7.03g | 11% | 43% |
4.7 times less than Cheddar Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 50.82g | N/A | 18% |
1.1 times less than Chocolate
|
| Carbs | 66.22g | 22% | 13% |
2.4 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 5.41mg | 68% | 10% |
2.1 times more than Beef broiled
|
| Calcium | 58mg | 6% | 31% |
2.2 times less than Milk
|
| Potassium | 566mg | 17% | 11% |
3.9 times more than Cucumber
|
| Magnesium | 235mg | 56% | 10% |
1.7 times more than Almond
|
| Sugar | 1.45g | N/A | 63% |
6.2 times less than Coca-Cola
|
| Fiber | 15.4g | 62% | 8% |
6.4 times more than Orange
|
| Copper | 0.4mg | 45% | 22% |
2.8 times more than Shiitake
|
| Zinc | 3.11mg | 28% | 29% |
2 times less than Beef broiled
|
| Phosphorus | 734mg | 105% | 8% |
4 times more than Chicken meat
|
| Sodium | 4mg | 0% | 92% |
122.5 times less than White Bread
|
| Vitamin A | 0IU | 0% | 100% |
N/A
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 1.01mg | 7% | 46% |
1.4 times less than Kiwifruit
|
| Selenium | 45.2µg | 82% | 23% | |
| Manganese | 5.63mg | 245% | 25% | |
| Vitamin B1 | 1.17mg | 98% | 10% |
4.4 times more than Pea raw
|
| Vitamin B2 | 0.22mg | 17% | 41% |
1.7 times more than Avocado
|
| Vitamin B3 | 0.93mg | 6% | 70% |
10.2 times less than Turkey meat
|
| Vitamin B5 | 1.49mg | 30% | 29% |
1.3 times more than Sunflower seed
|
| Vitamin B6 | 0.17mg | 13% | 53% |
1.4 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 3.2µg | 3% | 60% |
31.8 times less than Broccoli
|
| Folate | 52µg | 13% | 34% |
1.2 times less than Brussels sprout
|
| Saturated Fat | 1.33g | 7% | 55% |
4.4 times less than Beef broiled
|
| Monounsaturated Fat | 2.38g | N/A | 49% |
4.1 times less than Avocado
|
| Polyunsaturated fat | 2.77g | N/A | 26% |
17.1 times less than Walnut
|
| Tryptophan | 0.34mg | 0% | 46% |
1.1 times more than Chicken meat
|
| Threonine | 0.5mg | 0% | 73% |
1.4 times less than Beef broiled
|
| Isoleucine | 0.67mg | 0% | 70% |
1.4 times less than Salmon raw
|
| Leucine | 1.37mg | 0% | 68% |
1.8 times less than Tuna Bluefin
|
| Lysine | 0.76mg | 0% | 73% |
1.7 times more than Tofu
|
| Methionine | 0.34mg | 0% | 70% |
3.5 times more than Quinoa
|
| Phenylalanine | 0.91mg | 0% | 58% |
1.4 times more than Egg
|
| Valine | 0.96mg | 0% | 64% |
2.1 times less than Soybean raw
|
| Histidine | 0.41mg | 0% | 71% |
1.8 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 246
% Daily Value*
11%
Total Fat
7g
5%
Saturated Fat 1g
0%
Cholesterol 0mg
0%
Sodium 4mg
22%
Total Carbohydrate
66g
60%
Dietary Fiber
15g
Total Sugars g
Includes ? g Added Sugars
Protein
17g
Vitamin D
0mcg
0%
Calcium
58mg
6%
Iron
5mg
63%
Potassium
566mg
17%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.