Bran nutrition: calories, carbs, GI, protein, fiber, fats
Oat bran, cooked
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Bran
|
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
|
56 (medium) |
| 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 | 40 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 8.84 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. | 2.9 (acidic) |
Magnesium ⓘHigher in Magnesium content than 74% of foods
Fiber ⓘHigher in Fiber content than 70% of foods
Manganese ⓘHigher in Manganese content than 68% of foods
Vitamin B1 ⓘHigher in Vitamin B1 content than 62% of foods
Carbs ⓘHigher in Carbs content than 54% of foods
Bran calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 40 | |
| Calories in 1 cup | 88 | 219 g |
Bran Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Mineral coverage chart
Calcium:
10 mg of 1,000 mg
1%
Iron:
0.88 mg of 8 mg
11%
Magnesium:
40 mg of 420 mg
10%
Phosphorus:
119 mg of 700 mg
17%
Potassium:
92 mg of 3,400 mg
3%
Sodium:
1 mg of 2,300 mg
0%
Zinc:
0.53 mg of 11 mg
5%
Copper:
0.066 mg of 1 mg
7%
Manganese:
0.964 mg of 2 mg
42%
Selenium:
7.7 µg of 55 µg
14%
Choline:
0 mg of 550 mg
0%
Mineral chart - relative view
Magnesium
40 mg
TOP 26%
Manganese
0.964 mg
TOP 32%
Phosphorus
119 mg
TOP 59%
Selenium
7.7 µg
TOP 63%
Iron
0.88 mg
TOP 64%
Zinc
0.53 mg
TOP 68%
Copper
0.066 mg
TOP 72%
Calcium
10 mg
TOP 76%
Potassium
92 mg
TOP 84%
Sodium
1 mg
TOP 98%
Vitamin coverage chart
Vitamin A:
0 IU of 5,000 IU
0%
Vitamin E :
0 mg of 15 mg
0%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.16 mg of 1 mg
13%
Vitamin B2:
0.034 mg of 1 mg
3%
Vitamin B3:
0.144 mg of 16 mg
1%
Vitamin B5:
0.217 mg of 5 mg
4%
Vitamin B6:
0.025 mg of 1 mg
2%
Folate:
6 µg of 400 µg
2%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
0 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin B1
0.16 mg
TOP 38%
Folate
6 µg
TOP 76%
Vitamin B5
0.217 mg
TOP 80%
Vitamin B2
0.034 mg
TOP 86%
Vitamin B6
0.025 mg
TOP 89%
Vitamin B3
0.144 mg
TOP 89%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%
Vitamin C
0 mg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 6%
3.21 g of 50 g
6%
Fats:
Daily Value: 1%
0.86 g of 65 g
1%
Carbs:
Daily Value: 4%
11.44 g of 300 g
4%
Water:
Daily Value: 4%
84 g of 2,000 g
4%
Other:
0.49 g
Protein quality breakdown
Tryptophan:
57 mg of 280 mg
20%
Threonine:
86 mg of 1,050 mg
8%
Isoleucine:
114 mg of 1,400 mg
8%
Leucine:
235 mg of 2,730 mg
9%
Lysine:
130 mg of 2,100 mg
6%
Methionine:
57 mg of 1,050 mg
5%
Phenylalanine:
155 mg of 1,750 mg
9%
Valine:
165 mg of 1,820 mg
9%
Histidine:
70 mg of 700 mg
10%
Fat type information
Saturated Fat:
0.163 g
Monounsaturated Fat:
0.291 g
Polyunsaturated fat:
0.339 g
Fiber content ratio for Bran
Sugar:
0 g
Fiber:
2.6 g
Other:
8.84 g
All nutrients for Bran per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 40kcal | 2% | 91% |
1.2 times less than Orange
|
| Protein | 3.21g | 8% | 69% |
1.1 times more than Broccoli
|
| Fats | 0.86g | 1% | 76% |
38.7 times less than Cheddar Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 8.84g | N/A | 48% |
6.1 times less than Chocolate
|
| Carbs | 11.44g | 4% | 46% |
2.5 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.88mg | 11% | 64% |
3 times less than Beef broiled
|
| Calcium | 10mg | 1% | 76% |
12.5 times less than Milk
|
| Potassium | 92mg | 3% | 84% |
1.6 times less than Cucumber
|
| Magnesium | 40mg | 10% | 26% |
3.5 times less than Almond
|
| Fiber | 2.6g | 10% | 30% |
1.1 times more than Orange
|
| Copper | 0.07mg | 7% | 72% |
2.2 times less than Shiitake
|
| Zinc | 0.53mg | 5% | 68% |
11.9 times less than Beef broiled
|
| Phosphorus | 119mg | 17% | 59% |
1.5 times less than Chicken meat
|
| Sodium | 1mg | 0% | 98% |
490 times less than White Bread
|
| Vitamin A | 0IU | 0% | 100% |
N/A
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Selenium | 7.7µg | 14% | 63% | |
| Manganese | 0.96mg | 42% | 32% | |
| Vitamin B1 | 0.16mg | 13% | 38% |
1.7 times less than Pea raw
|
| Vitamin B2 | 0.03mg | 3% | 86% |
3.8 times less than Avocado
|
| Vitamin B3 | 0.14mg | 1% | 89% |
66.5 times less than Turkey meat
|
| Vitamin B5 | 0.22mg | 4% | 80% |
5.2 times less than Sunflower seed
|
| Vitamin B6 | 0.03mg | 2% | 89% |
4.8 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Folate | 6µg | 2% | 76% |
10.2 times less than Brussels sprout
|
| Saturated Fat | 0.16g | 1% | 78% |
36.2 times less than Beef broiled
|
| Monounsaturated Fat | 0.29g | N/A | 76% |
33.7 times less than Avocado
|
| Polyunsaturated fat | 0.34g | N/A | 70% |
139.2 times less than Walnut
|
| Tryptophan | 0.06mg | 0% | 85% |
5.4 times less than Chicken meat
|
| Threonine | 0.09mg | 0% | 91% |
8.4 times less than Beef broiled
|
| Isoleucine | 0.11mg | 0% | 90% |
8 times less than Salmon raw
|
| Leucine | 0.24mg | 0% | 88% |
10.3 times less than Tuna Bluefin
|
| Lysine | 0.13mg | 0% | 89% |
3.5 times less than Tofu
|
| Methionine | 0.06mg | 0% | 88% |
1.7 times less than Quinoa
|
| Phenylalanine | 0.16mg | 0% | 87% |
4.3 times less than Egg
|
| Valine | 0.17mg | 0% | 89% |
12.3 times less than Soybean raw
|
| Histidine | 0.07mg | 0% | 89% |
10.7 times less than Turkey meat
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 40
% Daily Value*
2%
Total Fat
1g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 1mg
4%
Total Carbohydrate
11g
12%
Dietary Fiber
3g
Total Sugars g
Includes ? g Added Sugars
Protein
3g
Vitamin D
0mcg
0%
Calcium
10mg
1%
Iron
1mg
13%
Potassium
92mg
3%
*
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
Bran nutrition infographic
Infographic link
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.