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 ⓘ https://www.nature.com/articles/1602561/tables/2 – II value for an oat product containing 45g of oat bran is 51 | 51 |
| Calories ⓘ Calories for selected serving | 40 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 9 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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
0IU of 5,000IU
0%
Vitamin E:
0mg of 15mg
0%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
0.48mg of 1mg
40%
Vitamin B2:
0.1mg of 1mg
7.8%
Vitamin B3:
0.43mg of 16mg
2.7%
Vitamin B5:
0.65mg of 5mg
13%
Vitamin B6:
0.08mg of 1mg
5.8%
Folate:
18µg of 400µg
4.5%
Vitamin B12:
0µg of 2µg
0%
Choline:
0mg of 550mg
0%
Vitamin K:
0µg of 120µg
0%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 6%
3.2 g of 50 g
3.2 g (6% of DV )
Fats:
Daily Value: 1%
0.9 g of 65 g
0.9 g (1% of DV )
Carbs:
Daily Value: 4%
11.4 g of 300 g
11.4 g (4% of DV )
Water:
Daily Value: 4%
84 g of 2,000 g
84 g (4% of DV )
Other:
0.5 g
0.5 g
Protein quality breakdown
Tryptophan:
171mg of 280mg
61%
Threonine:
258mg of 1,050mg
25%
Isoleucine:
342mg of 1,400mg
24%
Leucine:
705mg of 2,730mg
26%
Lysine:
390mg of 2,100mg
19%
Methionine:
171mg of 1,050mg
16%
Phenylalanine:
465mg of 1,750mg
27%
Valine:
495mg of 1,820mg
27%
Histidine:
210mg of 700mg
30%
Fat type information
Saturated Fat:
0.16 g
Monounsaturated Fat:
0.29 g
Polyunsaturated fat:
0.34 g
Fiber content ratio for Bran
Sugar:
0 g
Fiber:
2.6 g
Other:
8.8 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 | 3.2g | 8% | 69% |
1.1 times more than Broccoli
|
| Fats | 0.86g | 1% | 76% |
38.7 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 8.8g | N/A | 48% |
6.1 times less than Chocolate
|
| Carbs | 11g | 4% | 46% |
2.5 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 40mg | 10% | 26% |
3.5 times less than Almonds
|
| Calcium | 10mg | 1% | 76% |
12.5 times less than Milk
|
| Potassium | 92mg | 3% | 84% |
1.6 times less than Cucumber
|
| Iron | 0.88mg | 11% | 64% |
3 times less than Beef broiled
|
| 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 | 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 seeds
|
| 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 sprouts
|
| 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*
1.3%
Total Fat
0.86g
0.74%
Saturated Fat 0.16g
0
Trans Fat
0g
0
Cholesterol 0mg
0.04%
Sodium 1mg
3.8%
Total Carbohydrate
11g
10%
Dietary Fiber
2.6g
Total Sugars 0g
Includes ? g Added Sugars
Protein
3.2g
Vitamin D
0mcg
0
Calcium
10mg
1%
Iron
0.88mg
11%
Potassium
92mg
2.7%
*
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
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.