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Bran nutrition, glycemic index, calories, net carbs & more

Oat bran, raw
*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
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)
92% Fiber
92% Phosphorus
90% Iron
90% Vitamin B1
90% Magnesium
Explanation: The given food contains more Fiber than 92% of foods. Note that this food itself is richer in Fiber than it is in any other nutrient. Similarly, it is relatively rich in Phosphorus, Iron, Vitamin B1, and Magnesium.

Bran Glycemic index (GI)

56

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 18% 203% 168% 315% 50% 1% 85% 135% 735% 247% 18%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
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

18% 8% 67% 7% 3%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 359% 144% 144% 151% 109% 96% 156% 159% 176%
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

1.328% 2.376% 2.766%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g

Fiber content ratio for Bran

1.45% 15.4% 49.37%
Sugar: 1.45 g
Fiber: 15.4 g
Other: 49.37 g

All nutrients for Bran per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 18% 50.82g 1.1 times less than Chocolate Chocolate
Protein 41% 30% 17.3g 6.1 times more than Broccoli Broccoli
Fats 11% 43% 7.03g 4.7 times less than Cheese Cheese
Carbs 22% 13% 66.22g 2.4 times more than Rice Rice
Calories 12% 39% 246kcal 5.2 times more than Orange Orange
Sugar N/A 63% 1.45g 6.2 times less than Coca-Cola Coca-Cola
Fiber 62% 8% 15.4g 6.4 times more than Orange Orange
Calcium 6% 31% 58mg 2.2 times less than Milk Milk
Iron 68% 10% 5.41mg 2.1 times more than Beef Beef
Magnesium 56% 10% 235mg 1.7 times more than Almond Almond
Phosphorus 105% 8% 734mg 4 times more than Chicken meat Chicken meat
Potassium 17% 11% 566mg 3.9 times more than Cucumber Cucumber
Sodium 0% 92% 4mg 122.5 times less than White Bread White Bread
Zinc 28% 29% 3.11mg 2 times less than Beef Beef
Copper 45% 22% 0.4mg 2.8 times more than Shiitake Shiitake
Vitamin A 0% 100% 0IU N/A Carrot
Vitamin E 7% 46% 1.01mg 1.4 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 98% 10% 1.17mg 4.4 times more than Pea Pea
Vitamin B2 17% 41% 0.22mg 1.7 times more than Avocado Avocado
Vitamin B3 6% 70% 0.93mg 10.2 times less than Turkey meat Turkey meat
Vitamin B5 30% 29% 1.49mg 1.3 times more than Sunflower seed Sunflower seed
Vitamin B6 13% 53% 0.17mg 1.4 times more than Oat Oat
Folate 13% 34% 52µg 1.2 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 3% 60% 3.2µg 31.8 times less than Broccoli Broccoli
Tryptophan 0% 46% 0.34mg 1.1 times more than Chicken meat Chicken meat
Threonine 0% 73% 0.5mg 1.4 times less than Beef Beef
Isoleucine 0% 70% 0.67mg 1.4 times less than Salmon Salmon
Leucine 0% 68% 1.37mg 1.8 times less than Tuna Tuna
Lysine 0% 73% 0.76mg 1.7 times more than Tofu Tofu
Methionine 0% 70% 0.34mg 3.5 times more than Quinoa Quinoa
Phenylalanine 0% 58% 0.91mg 1.4 times more than Egg Egg
Valine 0% 64% 0.96mg 2.1 times less than Soybean Soybean
Histidine 0% 71% 0.41mg 1.8 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Saturated Fat 7% 55% 1.33g 4.4 times less than Beef Beef
Monounsaturated Fat N/A 49% 2.38g 4.1 times less than Avocado Avocado
Polyunsaturated fat N/A 26% 2.77g 17.1 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 246
% Daily Value*
11%
Total Fat 7g
5%
Saturated Fat 1g
Trans Fat g
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
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

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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/168872/nutrients

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