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 for selected serving | 246 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 51 grams |
| Default serving size ⓘ Serving sizes are mostly 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 | 70 mg |
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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
0IU of 5,000IU
0%
Vitamin E:
3mg of 15mg
20%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
3.5mg of 1mg
293%
Vitamin B2:
0.66mg of 1mg
51%
Vitamin B3:
2.8mg of 16mg
18%
Vitamin B5:
4.5mg of 5mg
90%
Vitamin B6:
0.5mg of 1mg
38%
Folate:
156µg of 400µg
39%
Vitamin B12:
0µg of 2µg
0%
Choline:
97mg of 550mg
18%
Vitamin K:
9.6µg of 120µg
8%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 35%
17.3 g of 50 g
17.3 g (35% of DV )
Fats:
Daily Value: 11%
7 g of 65 g
7 g (11% of DV )
Carbs:
Daily Value: 22%
66.2 g of 300 g
66.2 g (22% of DV )
Water:
Daily Value: 0%
6.6 g of 2,000 g
6.6 g (0% of DV )
Other:
2.9 g
2.9 g
Protein quality breakdown
Tryptophan:
1005mg of 280mg
359%
Threonine:
1506mg of 1,050mg
143%
Isoleucine:
2004mg of 1,400mg
143%
Leucine:
4122mg of 2,730mg
151%
Lysine:
2280mg of 2,100mg
109%
Methionine:
1005mg of 1,050mg
96%
Phenylalanine:
2724mg of 1,750mg
156%
Valine:
2892mg of 1,820mg
159%
Histidine:
1230mg of 700mg
176%
Fat type information
Saturated Fat:
1.3 g
Monounsaturated Fat:
2.4 g
Polyunsaturated fat:
2.8 g
Fiber content ratio for Bran raw
Sugar:
1.5 g
Fiber:
15 g
Other:
49 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 | 17g | 41% | 30% |
6.1 times more than Broccoli
|
| Fats | 7g | 11% | 43% |
4.7 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 51g | N/A | 18% |
1.1 times less than Chocolate
|
| Carbs | 66g | 22% | 13% |
2.4 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 235mg | 56% | 10% |
1.7 times more than Almonds
|
| Calcium | 58mg | 6% | 31% |
2.2 times less than Milk
|
| Potassium | 566mg | 17% | 11% |
3.9 times more than Cucumber
|
| Iron | 5.4mg | 68% | 10% |
2.1 times more than Beef broiled
|
| Sugar | 1.5g | N/A | 63% |
6.2 times less than Coca-Cola
|
| Fiber | 15g | 62% | 8% |
6.4 times more than Orange
|
| Copper | 0.4mg | 45% | 22% |
2.8 times more than Shiitake
|
| Zinc | 3.1mg | 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 | 0µg | 0% | 100% | |
| Vitamin E | 1mg | 7% | 46% |
1.4 times less than Kiwi
|
| Manganese | 5.6mg | 245% | 25% | |
| Selenium | 45µg | 82% | 23% | |
| Vitamin B1 | 1.2mg | 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 | 1.5mg | 30% | 29% |
1.3 times more than Sunflower seeds
|
| 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 sprouts
|
| Saturated Fat | 1.3g | 7% | 55% |
4.4 times less than Beef broiled
|
| Choline | 32mg | 6% | 70% | |
| Monounsaturated Fat | 2.4g | N/A | 49% |
4.1 times less than Avocado
|
| Polyunsaturated fat | 2.8g | 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 | 1.4mg | 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
6%
Saturated Fat 1.3g
0
Trans Fat
0g
0
Cholesterol 0mg
0.17%
Sodium 4mg
22%
Total Carbohydrate
66g
62%
Dietary Fiber
15g
Total Sugars 0g
Includes ? g Added Sugars
Protein
17g
Vitamin D
0mcg
0
Calcium
58mg
5.8%
Iron
5.4mg
68%
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
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.