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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

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)
TOP 26% Magnesium ⓘHigher in Magnesium content than 74% of foods
TOP 30% Fiber ⓘHigher in Fiber content than 70% of foods
TOP 32% Manganese ⓘHigher in Manganese content than 68% of foods
TOP 38% Vitamin B1 ⓘHigher in Vitamin B1 content than 62% of foods
TOP 46% 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)

56

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 3% 33% 29% 51% 9% 1% 15% 22% 126% 43% 0%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
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

4% 12% 82%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 62% 25% 25% 26% 19% 17% 27% 28% 30%
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

21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g

Fiber content ratio for Bran

23% 77%
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 OrangeOrange
Protein 3.21g 8% 69% 1.1 times more than BroccoliBroccoli
Fats 0.86g 1% 76% 38.7 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 8.84g N/A 48% 6.1 times less than ChocolateChocolate
Carbs 11.44g 4% 46% 2.5 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.88mg 11% 64% 3 times less than BeefBeef
Calcium 10mg 1% 76% 12.5 times less than MilkMilk
Potassium 92mg 3% 84% 1.6 times less than CucumberCucumber
Magnesium 40mg 10% 26% 3.5 times less than AlmondAlmond
Fiber 2.6g 10% 30% 1.1 times more than OrangeOrange
Copper 0.07mg 7% 72% 2.2 times less than ShiitakeShiitake
Zinc 0.53mg 5% 68% 11.9 times less than BeefBeef
Phosphorus 119mg 17% 59% 1.5 times less than Chicken meatChicken meat
Sodium 1mg 0% 98% 490 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
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 rawPea raw
Vitamin B2 0.03mg 3% 86% 3.8 times less than AvocadoAvocado
Vitamin B3 0.14mg 1% 89% 66.5 times less than Turkey meatTurkey meat
Vitamin B5 0.22mg 4% 80% 5.2 times less than Sunflower seedSunflower seed
Vitamin B6 0.03mg 2% 89% 4.8 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Folate 6µg 2% 76% 10.2 times less than Brussels sproutBrussels sprout
Saturated Fat 0.16g 1% 78% 36.2 times less than BeefBeef
Monounsaturated Fat 0.29g N/A 76% 33.7 times less than AvocadoAvocado
Polyunsaturated fat 0.34g N/A 70% 139.2 times less than WalnutWalnut
Tryptophan 0.06mg 0% 85% 5.4 times less than Chicken meatChicken meat
Threonine 0.09mg 0% 91% 8.4 times less than BeefBeef
Isoleucine 0.11mg 0% 90% 8 times less than Salmon rawSalmon raw
Leucine 0.24mg 0% 88% 10.3 times less than Tuna BluefinTuna Bluefin
Lysine 0.13mg 0% 89% 3.5 times less than TofuTofu
Methionine 0.06mg 0% 88% 1.7 times less than QuinoaQuinoa
Phenylalanine 0.16mg 0% 87% 4.3 times less than EggEgg
Valine 0.17mg 0% 89% 12.3 times less than Soybean rawSoybean raw
Histidine 0.07mg 0% 89% 10.7 times less than Turkey meatTurkey meat

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 40
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.